Sweet and Sour Tofu with Vegetables

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This vibrant Sweet and Sour Tofu packed with lots of yummy vegetables is the perfect family-friendly meal. Fragrant garlic, sweet pineapple, crunchy bell pepper, hearty broccoli, crispy tofu and brown rice are tossed in a homemade sweet and sour sauce, makes this recipe taste even better than takeout!

Sweet and sour tofu loaded with veggies and a delicious sauce — what could be more satisfying? It’s a healthier version of Asian Takeout — with all of the flavor but none of the guilt.

I love recreating healthy, vegan or vegetarian versions of our favorite takeout meals at home, and this recipe is no exception! This vegan sweet and sour tofu recipe is super easy to make, so colorful and satisfying, and has become a staple at my house.

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Typically, sweet and sour recipes are packed with sugar – after all – that’s where the “sweet” comes from! But I figured out a way to recreate that classic flavor with way less sugar than the traditional version!

Using tofu instead of meat is another healthy vegan-friendly swap, and pan-frying it with a small amount of oil gives it great texture without the added fat of deep-frying.

The tangy-sweet flavor of this homemade sweet and sour tofu pairs perfectly with brown rice, and I guarantee it will leave your entire family wanting more, picky eaters included!

How To Make Sweet And Sour Tofu

Tools and Equipment You’ll Need

• Tofu Press
• Large NonStick Skillet or pan
• Measuring Cups & Spoons
• Chopping Knife
• Cutting Board
• Garlic press
• Whisk

Recipe Ingredients and Notes

• Tofu: I recommend extra firm tofu because it has the best meaty texture
• Onion, Garlic and Ginger: These aromatics add tons of flavor to this sweet and sour tofu!
• Veggies: I used red bell peppers, broccoli, mushrooms, and bok choy – but you can use any veggies you have on hand!
• Pineapple: Optional, but I love the texture of it in this stir fry and it adds to the sweet and sour feel of this recipe!
• Olive Oil and Salt to taste: Critical for any dish!
• Green Onions for garnish and crunch
• Sauce Ingredients: You’ll need lemon juice, soy sauce, some sort of sweetener (honey, agave, or coconut sugar), chili sauce, corn starch and water.
• Brown Rice: I use about 1/4 cup of cooked brown rice per serving – it’s a great accompaniment to this dish!

Step by Step Instructions

How To Prepare Tofu

Tofu is often packed in water, so the first thing you’ll have to do is drain the tofu once you open the package.

Then, you need to remove as much of the water as possible so that the tofu cooks up nice and firm.

That’s why I recommend buying extra firm tofu to start, so you’ll already have some of the work done for you. To remove the water, you can either let the tofu rest on a plate on a paper towel, press it with two heavy pans and paper towels, or use a tofu press (more on that in a sec!)

Note: Vacuum packed extra firm tofu will save you on prep time because it is pre-pressed and the excess water is already removed!

How To Make Tofu Crispy

Cut the block of tofu in half. Place each half in 2 clean paper towels one at a time and gently press/squeeze to remove excess stored liquid (without breaking up the tofu). (Alternatively, use a Tofu Press which is super easy to use and takes way less time than manually pressing tofu!).

Once you have removed the water, cut the tofu into 1/2-inch cubes and pan fry on medium heat with 1/2 tbsp olive oil and a couple sprays of olive oil cooking spray.

Mix and turn frequently until all the water is burned off and the tofu is lightly golden brown on most sides (be sure not to burn the tofu). If you find that the tofu is sticking to the pan, add a little more olive oil cooking spray. Set aside.

How to Stir Fry The Veggies

In a large non-stick skillet or wok, heat 1½ tbsp of oil on medium heat. Add the fresh garlic and ginger and fry for about 10-15 seconds until fragrant.

Add the onions, mushrooms, bell pepper, and broccoli and toss to combine. Mix frequently and sauté until all the vegetables are cooked and tender, yet still remain crispy. Note that all the water released from cooking the mushrooms should burn off while sautéing the vegetables. In the meantime, prepare the sauce.

To Prepare the Sauce

Whisk all the sauce ingredients until all the cornstarch has dissolved. Add more or less chili sauce depending on your preference of spice. Taste the sauce prior to adding it to the dish to make sure you have the right amount of sweetness and saltiness.

Final Steps

Once the vegetables are tender and crispy, turn the heat down to medium-low. Add the pan-fried tofu to the vegetables. Slowly add the sauce and toss with the vegetables and tofu. After about a minute, add the pineapple chunks and chopped bok choy.

Mix slowly on medium-low heat until the sauce starts to thicken and coat the vegetables and tofu. Be sure not to burn off all the sauce (this should only take 5-10 minutes). Turn off the heat and add the chopped green onions.

Toss once more and serve hot with a side of cooked brown rice.

What Makes This Vegetarian Sweet and Sour Tofu Healthy?

• Protein: Protein is super important for our muscles, it help keep you full, and can even boost your metabolism! This sweet and sour tofu has 17 grams of plant protein in each serving! 
• Vitamins and Minerals: The veggies in this dish are packed with antioxidants and nutrients – especially the broccoli and bok choy (both are part of the cruciferous family which have some of the highest antioxidants!) You’ll also find calcium, iron, phosphorous, potassium, magnesium and zinc in this dish!
• Low Calorie: Each serving has only about 270 calories, while still being very filling and satisfying. Plus, the servings are massive too! 

Recipe FAQs

How to Store and Keep

Refrigerator Method: This sweet and sour tofu will last in the refrigerator for up to 4-5 days. It needs to be cooled before refrigerating and be kept in an airtight container. 

Reheating Directions: You can reheat the tofu dish in the microwave or on the stovetop in a skillet. Use medium heat on the stovetop and warm until it’s hot. Then serve as you normally would. 

Note: I don’t recommend freezing this recipe, because tofu changes its texture when it’s defrosted and while it’s safe to eat, it just doesn’t taste as good!

Top Tips For Making Sweet and Sour Veggies

• To make this recipe gluten-free, use gluten-free certified tofu and substitute tamari for the soy sauce. 
• To ensure this recipe is vegan-friendly, use agave or coconut sugar instead of honey.
• This recipe will keep in the fridge in an airtight container for up to 4-5 days.
• Feel free to omit the pineapple, or substitute in different veggies based on your tastes and what you have on hand. Just watch the cook time, as firmer veggies will need to cook longer and softer veggies (like zucchini or squash) will cook much faster!
• Be sure to get out all the extra moisture from the tofu. It will crisp up better when the excess moisture has been removed. 
• It’s important not to overcook the sauce, tofu, and veggies together. The sauce will reduce and burn off quickly if you don’t keep an eye on it.

Check Out These Other Asian Inspired and Vegan Friendly Recipes!

• Vegan Thai Green Curry
• Gluten Free Stir Fry Sauce
• Vegan Chow Mein
• Thai Peanut Curry with Chickpeas
• Thai Yellow Curry with Veggies, Cashews, and Tofu
• Sweet Sesame Noodles with Tofu and Broccoli
• Thai Sweet Potato Soup with Poblano Peppers
• 50 Beginner Vegan Recipes

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