Sweet and Sour Tofu with Vegetables
Sweet and Sour takeout flavors without the excess fat and other ingredients. You won't miss the price of takeout once you make this healthy tofu version at home.
Servings: 6 servings
For The Stir Fry
- 14 oz Block Extra Firm Tofu
- 1½ tbsp olive oil or any other neutral oil for cooking
- 4-5 sprays olive oil cooking spray
- 5 cloves garlic minced
- 1 tsp fresh ginger grated
- 1/3 cup fresh pineapple chunks
- 2 cups red bell pepper cubed (~ 1 medium red bell pepper)
- 3½ cups broccoli florets ~1 medium head of broccoli
- 1 onion cubed
- 3 small “heads” bok choy rinsed, trimmed, and cut into bite-sized pieces
- 8 cremini mushrooms or white button mushrooms, de-stemmed and quartered or halved depending on the size of mushrooms. If you don't like mushrooms, sub for asparagus or zucchini.
- 2 green onions chopped finely
For The Sauce
- ¼ cup lemon juice
- ¼ cup soy sauce gluten-free option: use tamari instead of soy sauce
- ⅛ cup agave, coconut sugar, or honey or another sweetener of choice
- 2 tsp chili sauce
- 2 tsp corn starch
- 4 tbsp water
- 1½ cups cooked Brown rice use 1/4 cup per serving
To Prepare the Tofu:
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). Cut the tofu into 1/2-inch cubes and pan fry on medium heat with ½ 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.
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 ingredients listed under sauce above 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.
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.
Top Tips For Making Sweet and Sour Tofu
Contributed by Vegetarian Gastronomy and modified by The Picky Eater.
- 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.
Calories: 272kcal | Carbohydrates: 42g | Protein: 17g | Fat: 8g | Saturated Fat: 2g | Sodium: 902mg | Potassium: 1691mg | Fiber: 9g | Sugar: 10.3g