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Asparagus pasta salad with avocado lime dressing, crispy tofu, pickled red onions, and pumpkin seeds in a shallow bowl.

Asparagus Pasta Salad with Avocado Lime Dressing

Flossie
This asparagus pasta salad with avocado lime dressing is a fresh, balanced lunch made with wholewheat pasta, crispy tofu, grilled asparagus, herbs, seeds, and pickled red onions.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course lunch, Main Course, Salad
Cuisine International, Modern
Servings 4
Calories 440 kcal

Equipment

  • Air fryer or oven
  • saucepan
  • Griddle pan, frying pan, or baking tray
  • mixing bowl
  • Blender or small food processor
  • colander
  • knife and chopping board

Ingredients
  

For the salad

  • 200 g short wholewheat pasta such as penne
  • 300 g super firm tofu
  • 300 g asparagus trimmed and cut into pieces
  • 3 to 4 tbsp pickled red onions
  • 2 tbsp pumpkin seeds
  • Small handful parsley chopped
  • Small handful mint chopped

For the tofu

  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 1/2 tsp salt
  • Black pepper to taste

For the asparagus

  • 1 tbsp olive oil

For the creamy avocado dressing

  • 1 large ripe avocado
  • 1 tbsp olive oil
  • 1 tbsp Greek yogurt or plant-based yogurt for a vegan version
  • 1 garlic clove or 1/2 tsp garlic powder
  • Zest and juice of 1 to 2 limes
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/4 tsp chili flakes optional

Instructions
 

Press and season the tofu

  • Press the tofu for 15 minutes to remove excess liquid (take the tofu block on a plate in between plenty of kitchen paper sheets, placing a chopping board and a few heavy cans or jars on top).
    Tear it into small, uneven chunks and add to a bowl. Toss with the olive oil, garlic powder, smoked paprika, cumin, salt, and black pepper. Leave for a few minutes while you prepare the rest of the salad.
    300 g super firm tofu, 1 tbsp olive oil, 1 tsp garlic powder, 1 tsp smoked paprika, 1/2 tsp ground cumin, 1/2 tsp salt, 1/2 tsp black pepper
  • If you don't have pickled red onions, slice half a red onion on a mandolin or very thin, and add the slices to a small jar, covering fully with apple cider vinegar (or any vinegar really). By the time you are ready to assemble, your pickled red onions will be ready.
    3 to 4 tbsp pickled red onions

Cook the tofu

  • Air fry or bake the tofu at 200℃ for 15 to 20 minutes, until golden and lightly crisp around the edges. Do not crowd the air fryer basket or baking tray, or the tofu will steam rather than color.

Cook the pasta

  • While tofu crisps up, cook the pasta in well-salted water until tender. Drain and leave to cool slightly.
    200 g short wholewheat pasta

Cook the asparagus

  • Use the same bowl the tofu was seasoned in and toss the asparagus pieces in any leftover seasoning, adding the olive oil if needed. Cook on a lightly heated griddle pan for 5 to 7 minutes, turning now and then, until lightly charred and just tender. You can also sauté it in a pan, air fry it, or roast it in the oven for about 10 minutes.
    300 g asparagus, 1 tbsp olive oil

Make the dressing

  • Add the avocado, olive oil, yogurt, garlic, lime zest and juice, salt, black pepper, and chili flakes if using to a blender or small food processor. Blend until smooth and creamy.
    Small handful parsley, Small handful mint, Black pepper, 1 large ripe avocado, 1 tbsp olive oil, 1 tbsp Greek yogurt, 1 garlic clove, Zest and juice of 1 to 2 limes, 1/2 tsp salt, 1/4 tsp chili flakes

Assemble the salad

  • Add the cooked pasta to a large bowl and toss with most of the avocado lime dressing, keeping some back to add at the end if you like. Fold through the asparagus, crispy tofu, pickled red onions, chopped herbs, and pumpkin seeds.
    2 tbsp pumpkin seeds, 3 to 4 tbsp pickled red onions

Video

Notes

  • I used parsley and mint, but coriander/cilantro also works well here.
  • Do not overcrowd the tofu in the air fryer or on the tray.
  • Keep a little dressing back if you want to freshen the salad just before serving.
  • This works well slightly warm or at room temperature.
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Nutrition

Calories: 440kcalCarbohydrates: 48gProtein: 18gFat: 23gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 14gTrans Fat: 0.003gCholesterol: 0.2mgSodium: 934mgPotassium: 695mgFiber: 6gSugar: 3gVitamin A: 934IUVitamin C: 10mgCalcium: 80mgIron: 5mg
Keyword asparagus pasta salad, pasta salad asparagus, pasta salad with asparagus
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