Sweet and Sour Tofu
User Reviews
5
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Prep Time
15 mins
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Cook Time
30 mins
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Total Time
45 mins
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Servings
4 servings
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Calories
426 kcal
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Course
Main Course
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Cuisine
Asian
Sweet and Sour Tofu
Description
Sweet and Sour Tofu blends extra-firm tofu pan-fried until golden with sautéed sweet onion, crisp bell peppers, and chunks of pineapple for sweetness and texture. The sauce combines tamari, rice vinegar, tomato paste, and maple syrup thickened with cornstarch, creating a shiny coating that brings a mellow tang and balance to the savory ingredients. The tofu's pan-cooked exterior adds firmness that contrasts with the tender vegetables and fruit.
The method begins by browning the tofu in a small amount of oil and seasoning with tamari and vinegar. Then onion is cooked until lightly browned before adding the colorful peppers and pineapple. The tofu is returned to the pan before pouring in the prepared sauce mixture. The gentle simmer finishes by thickening the sauce and melding the flavors.
This dish is served over cooked rice, making it a filling option suitable for a vegetable-forward meal. It provides a satisfying combination of protein and vegetables with a glazed finish that holds well on each bite. The pineapple pieces contribute bursts of citrusy sweetness amidst the tangy sauce.
For oil-free preparation, dry-broiling or baking the tofu with seasonings is suggested. Leftover sweet and sour tofu keeps well refrigerated for up to five days and reheats easily, making it good for meal prep.
Ingredients
- 2 teaspoons vegetable oil See Notes section for oil-free tips, divided
- 3 Tablespoons tamari low-sodium, or soy sauce, divided
- 3 Tablespoons rice vinegar or white wine vinegar, divided
- 1 (14 ounce) package extra firm tofu or super-firm tofu (no need to press, drained, pressed, and cubed
- 1 small onion sweet, chopped
- 1 red bell pepper seeded and chopped
- 1 green bell pepper seeded and chopped
- 1 cup pineapple canned, diced, juice reserved
- 1 Tablespoon tomato paste I had an open bottle of BBQ sauce in the fridge so I used that instead, or Ketchup
- 2 Tablespoons maple syrup
- 1 Tablespoon corn starch
- 4 cups rice cooked
Instructions
- Heat 1 teaspoon of oil in a large pan over medium-high heat, along with 1 tablespoon tamari and 1 tablespoon vinegar. Add the tofu to the pan and cook, stirring occasionally, until golden brown on all sides, about 10 minutes. Transfer the tofu to a plate.
- Add the remaining 1 teaspoon of oil to the pan along with the onion. Cook, stirring frequently, until it begins to brown, about 5 minutes. Add the bell peppers and the pineapple to the pan. Cook, stirring occasionally, until the vegetables have softened, about 10 more minutes. Add the tofu back into the pan.
- Whisk together the tomato paste, maple syrup, cornstarch, remaining 2 tablespoons tamari, 2 tablespoons vinegar, and ½ cup of the reserved pineapple juice in a small bowl. Pour the mixture into the pan and gently stir to coat everything well. Cook for a few more minutes, until the sauce thickens and is heated through.
- Serve over the cooked rice.
Notes
- Store-bought baked tofu and frozen stir-fry vegetables can be substituted to save time, skipping the initial tofu browning step.
- To avoid oil, dry-broil, bake, or sauté the tofu with small amounts of broth or water to prevent sticking, ensuring thorough pan preheating.
- Leftovers can be stored in the refrigerator for up to five days and reheated on the stovetop or in the microwave.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 426 kcal
% Daily Value*
| Calories | 426kcal | 21% |
| Carbohydrates | 76g | 25% |
| Protein | 14g | 28% |
| Fat | 7g | 11% |
| Sodium | 470mg | 20% |
| Fiber | 3g | 12% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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