Sweet And Sour Tofu And Veggies
Sweet and sour tofu and vegetables combine tangy pineapple, ginger, and savory soy sauce for a vibrant, plant-based dish perfect for quick, flavorful meals with a crunchy topping.
Ingredients
Instructions
- Dissolve cornstarch in 2 tablespoons water.
- Add 1/4 cup pineapple juice, 1/4 cup water, vinegar, honey, soy sauce, ginger and a touch of pepper; set aside.
- Spray wok or large skillet with cooking spray.
- Add onion; stir over high heat until the strong smell starts to go away.
- Add carrot; stir a little more.
- Add tofu; stir until lightly browned.
- Add green pepper; stir for a minute.
- Reduce heat to medium; cook, covered, until carrot is partly softened.
- Add pineapple chunks and liquid; uncover and cook for about 10 minutes, until thickened and flavors are blended.
- Sprinkle with sunflower seeds or chopped peanuts before serving.
- Serve over rice or chow mein noodles.
Tips & Substitutions
For a thicker sauce, you can increase the cornstarch to 3 teaspoons. If you don't have molasses, honey is a fine substitute. Feel free to add other vegetables like bell peppers or snap peas for extra nutrition and color. Using extra-firm tofu will help it hold its shape better during cooking. For a gluten-free version, opt for tamari instead of soy sauce.
Serving Suggestions
Serve this sweet and sour tofu over fluffy rice or chow mein noodles for a satisfying meal. For extra crunch, top with sunflower seeds or chopped peanuts. This dish pairs beautifully with Chinese-Style Cabbage as a refreshing side. Consider serving a light soup or a salad to balance out the flavors.
Storage & Reheating
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, warm in a skillet over medium heat until heated through, adding a splash of water to prevent sticking. You can also microwave it in 30-second increments, stirring in between, until hot.
Nutrition & Diet Analysis (per serving)
Each serving of Sweet And Sour Tofu And Veggies contains roughly 221 calories, with 5g protein, 50g carbohydrates, and 1g fat. It is an excellent source of vitamin A (95% of the Daily Value), dietary fiber (25% of the Daily Value), and potassium (20% of the Daily Value), and a good source of vitamin C and iron. Note that it is relatively high in sodium, at 2149mg per serving (93% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of protein instead of tofu?
Yes, you can substitute the tofu with tempeh for a firmer texture or even chicken for a non-vegetarian option. Adjust cooking times accordingly, as chicken will need to be cooked through completely before adding the vegetables.
What can I use if I don't have cider vinegar?
If you don't have cider vinegar on hand, rice vinegar or white vinegar can be used as substitutes. Just keep in mind that the flavor may vary slightly, with rice vinegar being milder and sweeter.
Can I make this dish in advance?
Yes, you can prepare the dish in advance. Cook it fully and let it cool before refrigerating. The flavors will meld nicely overnight, but be sure to reheat it gently to maintain the texture of the tofu and veggies.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).