Asparagus Mushroom Nourish Bowls with Garlic Herb Tofu (Vegan)

GFGluten FreeNFNut FreeVVegan

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These Asparagus Mushroom Bowls with Garlic Herb Tofu are a wholesome combo of crunchy veggies, crispy tofu, and mouthwatering umami flavor! A hearty vegan and gluten-free meal.

What’s better than being able to toss a bunch of wholesome ingredients into a bowl and wind up with a delicious, nutrient-packed meal that’s easy to make and tastes like it’s straight out of a restaurant?! These Asparagus Mushroom Bowls with Garlic Herb Tofu are wholesome, hearty, and veggie-packed, leaving you feeling satiated without sacrificing any flavor.

roasted veggies and crispy tofu in bowl with rice, topped with tahini sauce


There are SO many delicious vegetables packed into this dish – asparagus, mushrooms, onions, and even fresh fennel. While you may think this combination sounds a little odd – trust me! The fennel adds an earthy sweetness that’s balanced by the umami flavors in the mushrooms, all while perfectly complementing the fresh, slightly acidic flavors of the asparagus.

ingredients for asparagus mushroom nourish bowls arranged on marble countertop

Not to mention the finishing touch – Garlic Herb Tofu – which adds the ultimate crispy texture and herby flavor, plus packs a punch of extra protein. All in all, these hearty nourish bowls will satisfy all of your taste bud’s cravings!


side-by-side photos of trays of vegetables and tofu before and after roasting

Looking for an easy-to-make meal that’s packed with protein and nutrients? Look no further. Simply toss your tofu and veggies, roast, assemble, and you have a wholesome asparagus grain bowl. Note: I prefer to cook the tofu and vegetables on separate baking trays because it helps the tofu crisp up more, but you can squeeze them on the same tray if that’s not a major concern for you.

  1. Cube the tofu and toss in oil, along with nutritional yeast, garlic powder, Italian seasoning, and salt, then transfer to a lined baking sheet.
  2. On a separate baking sheet, drizzle the asparagus, mushrooms, fennel, and onion with oil, sprinkle with salt and pepper, and toss to coat.
  3. Bake the tofu on the top rack and the veggies in the middle until crispy, flipping midway.
  4. Transfer to bowls with your preferred grain, drizzle with sauce, and enjoy!

I know I don’t have to tell you that I LOVE nourish bowls – they’re perfect for throwing together in a pinch and they’re a great way to use up the veggies you already have in your kitchen! Because they’re so easy to prepare, they’re amazing for make-ahead lunches or easy dinners. If you want to prep these ahead of time for wholesome lunches all week, just be sure to store the tofu and veggies in the fridge separately for up to 5 days to prevent the tofu from getting soggy. Reheat them in the oven or in a large skillet on the stove to ensure you retain the most flavors and don’t sacrifice any of that desirable crispiness 🙂

asparagus mushroom bowl with rice and tofu next to baking sheet with tofu and vegetables


  • Other Veggie Suggestions: Nourish bowls are great because they’re completely customizable to your taste preferences! Feel free to switch up these bowls with your favorite veggies like potatoes, bell peppers, brussels sprouts, zucchini, or maybe even some hearty beans like chickpeas 🙂
  • Cooking Tip: Cook the tofu and veggies on two separate trays. This allows the tofu to crisp up better in the oven, and the veggies cook beautifully in the middle rack of the oven
  • Serving Suggestions: These bowls can be served as-is or over a grain like rice, quinoa, or even farro! I like to finish off mine with a drizzle of this Easy Tahini Dressing and maybe an extra squeeze of fresh lemon juice. For all my lemon-lovers out there, you could also add a dash of lemon zest over top.

asparagus mushroom bowl with rice and tofu next to baking sheet with tofu and vegetables

If you’re looking for more healthy & satisfying recipes that you can quickly throw together, you’ll also love these Nourish Bowls with Maple Turmeric Tofu, these Black Rice Bowls with Crispy Tofu, and these Chipotle Black Bean Burrito Bowls with Seared Corn!

Finally, if you make this recipe and decide to share it on Facebook or Instagram, don’t forget to tag me @FromMyBowl + #FromMyBowl! I love seeing your delicious recreations 🙂


Asparagus Mushroom Nourish Bowls with Garlic Herb Tofu

These Asparagus Mushroom Bowls with Garlic Herb Tofu are a wholesome combo of crunchy veggies, crispy tofu, and mouthwatering umami flavor! A hearty vegan and gluten-free meal.

  • Author: Caitlin Shoemaker



For the Garlic & Herb Tofu:

  • 14 ounces extra firm tofu, pressed
  • 1 tablespoon olive oil*
  • 2 tablespoons nutritional yeast
  • 1 teaspoon garlic powder
  • ½ teaspoon Italian seasoning
  • ½ teaspoon salt

For the Vegetables:

  • 12 ounces (1 bunch) asparagus, ends trimmed and sliced
  • 8 ounces cremini mushrooms, sliced
  • 1 medium fennel bulb, thinly sliced 
  • ½ yellow onion, cut into strips
  • Olive oil, for drizzling
  • Salt and black pepper, to taste
  • Cooked brown rice, for serving (optional)
  • Easy Tahini Dressing, for serving (optional)


  1. Prep: Preheat the oven to 420 F and line or grease two baking sheets; set aside.
  2. Tofu: Cube the tofu into ½” (or similar sized) cubes and toss with olive oil until evenly coated, then add in the nutritional yeast, garlic powder, italian seasoning, and salt. Gently use a spatula to mix again, then transfer to one of the baking sheets and set aside.
  3. Vegetables: add the asparagus, mushrooms, fennel, and onion to the other baking sheet and drizzle with olive oil, then sprinkle with salt and pepper to taste. Toss until evenly combined.
  4. Bake: Place both baking sheets in the oven with the tofu on the top rack and the vegetables in the middle. Bake for 20 minutes, then individually remove each tray from the oven and flip the tofu / toss the vegetables. Return to the oven and bake for an additional 15 to 20 minutes, until the tofu is crispy.
  5. Serve: Transfer the tofu and vegetables to serving bowls and serve with rice and tahini sauce, or as desired. Store leftovers in the fridge for up to 5 days.  


  • Oil-Free: omit the salt and replace the olive oil with soy sauce or tamari. Remove the vegetables from the baking dish once cooked, then broil the tofu until crispy

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About the Author

Hey there, I’m Caitlin! I make easy-to-follow, wholesome, and budget-friendly vegan recipes that are mostly gluten-free and refined sugar-free. I’m also an avid yogi, love the great outdoors, am chocolate-obsessed, and enjoy eating almond butter straight off of the spoon.

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    1. This recipe serves 2-4 people, depending on serving size. Preparation time will depend on how efficient you are in the kitchen, but it could take anywhere from 20-30 minutes to prepare everything and takes approximately 35-40 minutes to cook.

  1. There is a sweet spot where quick and easy meets highly flavorful on the meal spectrum, and this is where From My Bowl SHINES! I decided to make this recipe because it seemed manageable for a week night, and days later, I still can’t stop talking about it. I can’t wait to circle back to this recipe for many meals to come.

  2. Beautiful! One tip would to also include the celsius temperature as well on your recipes since most countries outside of the USA arent familiar with fahrenheit

  3. Absolutely delicious! Don’t skip the tahini dressing, as it pulls together the meal perfectly. The recipe served the two of us perfectly. We’ll be making this again for sure!

  4. Yum! This is a great easy recipe and so good for prep for a quick lunch during the week. I can’t wait to make this again. Thanks!

  5. This is amazing, I wasn’t able to find any fresh fennel bulbs at the stores around me so I used celery and a sprinkle of fennel seeds instead.

    It was easy to make and made such a yummy meal! I’ve been enjoying the leftovers as lunch and somehow it tastes better each day. The tahini dressing was a great addition!

    Thank you for sharing these wonderful recipes with us!

    1. Thank you so much for the 5-star review, Kate! We’re so glad you found it delicious!

  6. Made this today after seeing your reel on IG and it was great! The roasted fennel is such a nice touch. I made a dressing out of some leftover hummus, but the tahini dressing would be great too 🙂