Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Firm tofu, cubed | 340 g | Sweet, Astringent · Cooling |
 Asparagus, cut | 340 g | Sweet, Bitter, Astringent · Cooling |
 Sesame seeds | 18 g | Sweet, Bitter, Astringent · Heating |
 Sesame oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Fresh ginger, julienned | 8 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 80 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the cubed firm tofu and asparagus cut into small, even pieces and keep them close to the stove.
- Heat the sesame oil in a wide pan and cook the ginger until aromatic.
- Add the ingredients in order from firmest to softest, tossing after each addition.
- Sprinkle in the water and rock salt with the sesame seeds; cover for three minutes.
- Uncover and toss over lively heat until tender-crisp and glossy, then serve immediately.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original East or Southeast Asian stir-fry adaptation)
Tofu Asparagus Stir-Fry is quickly cooked but served hot, with vegetables kept tender rather than raw. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Tofu Asparagus Stir-Fry
| Nutrient | Per 100g | Per Serving (1 serving (202g)) |
|---|---|---|
| Energy (Calories) | 102 kcal | 207 kcal |
| Protein | 8.6 g | 17.4 g |
| Total Carbohydrates | 3.5 g | 7.1 g |
| Dietary Fiber | 2.1 g | 4.3 g |
| Total Sugars | 0.8 g | 1.6 g |
| Total Fat | 7.1 g | 14.3 g |
| Calcium | 319.8 mg | 646.0 mg |
| Iron | 2.35 mg | 4.75 mg |
| Magnesium | 38.6 mg | 78.1 mg |
| Phosphorus | 116.2 mg | 234.7 mg |
| Potassium | 199 mg | 403 mg |
| Sodium | 199 mg | 403 mg |
| Zinc | 1.06 mg | 2.15 mg |
| Copper | 0.33 mg | 0.67 mg |
| Manganese | 0.62 mg | 1.25 mg |
| Selenium | 9.1 µg | 18.3 µg |
| Vitamin C | 2.5 mg | 5.0 mg |
| Vitamin A (RAE) | 16.0 µg | 32.3 µg |
| Vitamin E | 0.55 mg | 1.12 mg |
| Vitamin K | 17.8 µg | 36.0 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.29 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.68 mg | 1.37 mg |
| Vitamin B6 | 0.10 mg | 0.19 mg |
| Folate (DFE) | 36.4 µg | 73.4 µg |
| Choline | 7.6 mg | 15.3 mg |
