Roasted Asparagus with Tofu and Potatoes

Bevor es losgeht, lest euch bitte kurz die Übersicht zu den diätetischen Einschränkungen, dieses Gerichts an. Ihr findet sie unter dem Rezept.

Bitte teste jede unbekannte Zutat vorsichtig gemäß deinen diätetischen Einschränkungen, auch wenn es als für deine Diät geeignet gekennzeichnet ist. Jeder Körper ist anders, und was ich vertrage, kann bei dir möglicherweise Reaktionen hervorrufen. Hör also immer auf deinen Körper!

Prep Time: 15 minutes
Cooking Time: 60 minutes
Total: Approx. 1 hour 15 minutes

Serves: 4

Ingredients
500 g green asparagus
300 g waxy potatoes
1 onion or 2 spring onions
1 garlic clove (or 1 tsp garlic oil / ½ tsp garlic powder)
250 g firm tofu (or Hemptofu (no need to do the cooking step with this tofu); or Hempseeds)
150–250 ml verjus (or lemon juice/white wine vinegar, depending on tolerance)
150 ml water
2 tbsp paprika powder (or a tolerable spice blend for potatoes that contains paprika powder and herbs)
2–3 tsp salt + 2 tsp for boiling tofu
4 tbsp neutral oil (e.g., sunflower or rapeseed oil)
Fresh parsley for garnish (optional)

Instructions
1. Prepare the tofu:
Boil the tofu in 1 liter of water with 2 tsp of salt for 10 minutes. Pat dry, cut into cubes, and pat dry again. This method effectively replaces pressing the tofu.
2. Prep the vegetables:
Wash the asparagus, trim off woody ends, and cut into ~5 cm (2 inch) pieces.
Wash (and optionally peel) the potatoes, then dice.
Roughly chop the onion and finely mince the garlic (or use alternatives).
3. Mix everything:
In a large oven-safe skillet or baking dish, combine all ingredients including verjus, water, oil, and spices. Mix well.
4. Bake:
Place the skillet in a cold oven, then set the oven to 200°C / 390°F (fan/convection).
After 30 minutes, stir everything. Continue to bake, stirring every 15 minutes, until desired browning and roasted flavor is achieved (total baking time: ~60 minutes).
5. Serve:
Garnish with fresh parsley if desired. Serve warm and enjoy.

Estimated Nutrition per Serving
Calories: ~320 kcal
Protein: 15 g
Fat: 18 g
Carbohydrates: 24 g
Fiber: 7 g

This recipe is:

Vegan

Gluten-free

Lactose-free

Low-Histamine (with modifications):

Replace tofu with hemp tofu, lupin tofu, or blanched hemp seeds.
Reduce the amount of verjus if needed, as tofu tends to absorb acidity more than hemp seeds, which neutralize less of it.

Soy-Free (with modifications):

Substitute tofu with hemp tofu, chickpeas, lupin-based tempeh, or roasted cauliflower.

Nut-Free (depending on ingredients used):

Ensure that no hemp seeds or hemp tofu are used if avoiding nuts and seeds entirely.

Low-FODMAP:

Use spring onions (green tops only) and garlic-infused oil instead of fresh garlic.
Check your individual tolerance to asparagus—small portions are often fine.

Low-Carb / Keto:

Choose a tofu that is high in protein and low in carbohydrates.
Replace potatoes with kohlrabi or zucchini (adjust baking time as needed), or simply leave them out altogether.

Tip

Instead of cubing the tofu, you can leave it whole and score the top in a diamond pattern. To avoid cutting all the way through, place chopsticks on either side as a guide. Place the whole tofu in the center of your pan and arrange the asparagus and (optional) potatoes around it.

While baking, baste the tofu regularly with the verjus mixture that collects at the bottom of the pan. This helps it absorb flavor deeply and become crispy on top.

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