Sweet And Sour Vegies
A vibrant sweet and sour vegetable dish featuring tomatoes, pineapple, and bold spices, perfect for those who enjoy a tangy, flavorful vegetarian main or side.
Ingredients
- 1 small onion, sliced ⓘ
- 1/2 green pepper, sliced ⓘ
- 3/4 tsp. ginger ⓘ
- 1/2 tsp. garlic powder ⓘ
- 1/2 tsp. salt ⓘ
- 1/2 tsp. cayenne pepper ⓘ
- 1/2 tsp. chili powder ⓘ
- 2 Tbsp. vegetable oil ⓘ
- 1 c. canned tomatoes with juice ⓘ
- 1 c. pineapple juice ⓘ
- 1 Tbsp. honey ⓘ
- 1/4 c. tomato paste ⓘ
- 2 c. crushed pineapple and juice ⓘ
- 1 Tbsp. vinegar ⓘ
Instructions
- Sauce together the onion, green pepper, ginger, garlic powder, salt, cayenne pepper, and chili powder in the vegetable oil until vegetables are soft.
- Add tomatoes with juice, pineapple juice, and tomato paste. Bring to a boil, then reduce heat to simmer.
- Add crushed pineapple with juice, honey, and vinegar.
- Simmer until flavors meld and sauce thickens slightly.
Tips & Substitutions
For a spicier kick, consider adjusting the cayenne and chili powder to your taste. You can substitute the canned tomatoes with fresh tomatoes if desired. If you want a sweeter sauce, add more honey or use a sweet chili sauce. For a healthier option, use less oil or replace it with vegetable broth when sautéing the vegetables.
Serving Suggestions
Serve the sweet and sour veggies over steamed rice or quinoa for a hearty meal. They pair beautifully with Sesame Steamed Broccoli for added nutrition and color. Additionally, this dish can be enjoyed as a topping for baked tofu or mixed with your favorite protein for a complete dinner.
Storage & Reheating
To store leftovers, allow the sweet and sour veggies to cool completely and transfer them to an airtight container. They can be refrigerated for up to 3 days. When reheating, do so gently on the stovetop or in the microwave until heated through, adding a splash of water if the sauce thickens too much.
Nutrition & Diet Analysis (per serving)
Each serving of Sweet And Sour Vegies contains roughly 377 calories, with 12g protein, 66g carbohydrates, and 10g fat. It is an excellent source of vitamin C (134% of the Daily Value), dietary fiber (30% of the Daily Value), and iron (25% of the Daily Value). Note that it is relatively high in sodium, at 1650mg per serving (72% 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 fresh vegetables instead of canned?
Yes, you can definitely use fresh vegetables! Just ensure to chop them into similar sizes and sauté until tender. Fresh bell peppers, zucchini, or carrots would add great texture and flavor. Adjust cooking times as needed for the freshness of the ingredients.
Is this dish suitable for meal prep?
Absolutely! This sweet and sour dish is great for meal prepping. You can make a large batch and portion it out into containers. It reheats well and the flavors actually improve after a day in the fridge, making it a perfect addition to your weekly meal plan.
What can I serve with this dish?
This dish can be served on its own or paired with various sides like steamed rice, quinoa, or even as a topping for a grain bowl. For a refreshing side, consider a salad or even a smoothie like Yummy In The Tummy Slush to balance the flavors.
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).