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As the 90 Day Challenge continues to roll on this week we’re going to create a delicious dish that packs both flavor and nutrition. Vegan tofu with asparagus and quinoa is the perfect dish for veggie lovers or anyone in the mood for a delicious meat-free, dairy-free, gluten-free dish. This balanced recipe provides protein from a plant based source paired with a healthy carb choice by using the quinoa. Quinoa and tofu also contain all nine essential amino acids and have many other beneficial properties. Hungry yet? We’ll its time. Let’s go!  

Cooking With Sensei – Vegan Tofu with Asparagus and Quinoa

It’s easy to get all the protein and nutrients you need in a meat-free, dairy-free and gluten-free meal! Don’t worry, you don’t have to compromise on taste either. Give this recipe a try and let us know what you think!


  • 1 cup quinoa
  • Handful of sliced almonds
  • Handful of cranberries
  • Asparagus, chopped
  • 1 package of tofu, cubed
  • Olive or canola oil
  • Spring onions, chopped
  • 1 3-inch piece of ginger, grated
  • Chili sauce (optional)
  • Sesame seeds (optional)

Sauce Ingredients

  • 5 cloves of garlic, minced
  • 1/2 cup of water
  • Soy sauce, rice wine vinegar, maple syrup or coconut sugar, sesame oil, corn starch


  1. First thing you need to do is get your quinoa cooking on the stove top.
  2. While that’s cooking, brown the cubed tofu in the pan with some oil until it’s a nice golden color. 
  3. Next step is to set the tofu aside and start sautéing your chopped asparagus using the same pan to keep the flavor. Make sure you don’t over cook it, just make it a little bit soft.
  4. Grate the ginger into the pan of asparagus and add spring onions to add some extra flavor.
  5. I like eating plain quinoa but let’s make this one more exciting! Now is a good time to add the almonds and cranberries to the quinoa. The quinoa should be done cooking soon!
  6. Now it’s time to make the sauce. We’re going to create a mixture of water, soy sauce, rice wine vinegar, sesame oil, corn starch and garlic. Have fun with measurements here and adjust based on preferred taste.
  7. We’re going to add tofu to the asparagus and pour in the sauce we just made. You can even add some chili sauce to kick it up a notch.
  8. All that’s left to do is let those flavors elevate by cooking them down for a few minutes.
  9. Then it’s time to plate. Garnish with some sesame seeds and enjoy!

Sensei’s Tips

Try substituting tofu for meat!

Tofu is a valuable source of iron and calcium and the minerals manganese, selenium and phosphorous. It’s also a great source of copper, zinc, magnesium and vitamin B1. 

Incorporate more quinoa if you want to avoid gluten!

Nowadays more and more people are discovering gluten allergies. Quinoa is an awesome GF substitute that’s high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus and vitamin E.

Motivational Quote

Never be afraid to try something new, because life gets boring when you stay within the limits of what you already know.


Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

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