One-Pot & Sheet-Pan Meals
Asparagus & Mushroom Bowls with Garlic-Herb Tofu Serves 2–4 · About 1 hour
Roasted asparagus, mushrooms and fennel with crisp garlic-herb tofu, ready for rice or quinoa.
20g+ Protein
Plant-Forward Built around plant foods and everyday ingredients.
Whole-Food Focus Designed to make nutrient-dense choices easier.
Flavor First Herbs, spices and aromatics bring satisfying flavor.
Everyday Wellness A practical recipe for a balanced eating pattern.
Ingredients 14 oz extra-firm tofu, pressed and cubed 1 tablespoon olive oil 2 tablespoons nutritional yeast 1 teaspoon garlic powder ½ teaspoon Italian seasoning ¼ teaspoon salt, plus more only if needed 12 oz asparagus, trimmed and cut into pieces 8 oz cremini mushrooms, sliced 1 medium fennel bulb, thinly sliced ½ yellow onion, sliced 1–2 teaspoons olive oil for the vegetables Black pepper, to taste Cooked brown rice or quinoa, optional for serving Lemon-tahini dressing, optional for serving Helpful Notes Adapted from Caitlin Shoemaker’s Asparagus Mushroom Nourish Bowls with Garlic Herb Tofu at From My Bowl, with original Women First wording and a modestly lower-sodium seasoning approach. Original source Oven browning varies; begin checking during the final 5–10 minutes. Directions Heat the oven to 420°F and line two large baking sheets. Toss the tofu with olive oil, nutritional yeast, garlic powder, Italian seasoning and ¼ teaspoon salt. Spread it on one sheet. Spread the asparagus, mushrooms, fennel and onion on the second sheet. Add a light drizzle of olive oil and black pepper. Roast 20 minutes, turn the tofu and stir the vegetables, then roast another 15–20 minutes until browned and crisp at the edges. Serve the roasted vegetables and tofu in bowls, with brown rice or quinoa and lemon-tahini dressing if desired. Pairs Well With Good companions for serving this recipe:
Women First Morgantown • Find this recipe online: https://www.womenfirstmorgantown.com/asparagus-mushroom-garlic-herb-tofu.html
A friendly note: These recipes are offered for general wellness inspiration. Individual nutrition needs and food restrictions vary; ask your healthcare professional for personalized guidance.
