Sweet-and-sour stir-fried vegetables is an Asian-inspired dish that’s easy make at home. The synergy between the colorful vegetables, sweet pineapple, and tofu is delightful. Extra-firm tofu is a go-to choice, but the plant protein can be varied each time you make this.
Plant protein options: Use extra-firm tofu as suggested in the recipe, or swap in 12 to 16 ounces of any of these plant proteins:
- Baked tofu
- Plant-based beefy chunks or strips
- Plant-based chick’n chunks or strips
- Seitan
- Tempeh
Vegetable variations: This stir-fry is flexible with the vegetables, too. Use green beans or snow peas instead of asparagus; broccoli instead of cauliflower. You can also introduce bok choy, carrots, or tender squashes into this stir-fry, or whatever is fresh and in season. It’s a fantastic way to use up whatever you’ve got in your fridge!
Photos by Hannah Kaminsky, BittersweetBlog.com.
Sweet-and-Sour Stir-Fried Vegetables with Tofu (or Other Plant Proteins)
Sweet-and-sour stir-fried vegetables is an Asian-inspired dish that’s easy make at home. The synergy between the colorful vegetables, sweet pineapple, and tofu or other plant-based proteins is delightful.
Ingredients
- 20-ounce can pineapple chunks in unsweetened juice
Sweet-and-Sour Sauce
- 1/2 cup pineapple juice (from canned pineapple)
- 1/2 cup water
- 1/4 cup rice vinegar
- 2 tablespoons soy sauce or tamari
- 1 tablespoon natural granulated sugar or agave
- 1 to 2 teaspoons grated fresh or squeeze-tube ginger
The rest
- 2 tablespoons safflower or other high-heat oil
- 2 to 3 cloves garlic, minced
- 2 cups bite-sized cauliflower pieces (frozen and thawed or fresh)
- 8 to 10 asparagus spears, trimmed and cut into 2-inch lengths
- 1 medium bell pepper, any color, cut into narrow 2-inch lengths
- 2 medium tomatoes, diced
- Hot cooked rice, quinoa or noodles
- Sriracha or other Asian hot sauce
Instructions
- Drain the pineapple and reserve the juice for the sauce. Set the pineapple aside.
- In a small bowl, combine the arrowroot or cornstarch with just enough water to smoothly dissolve it. Add the pineapple juice and remaining sauce ingredients and whisk together. Set aside until needed.
- Drain the tofu and cut into 6 slabs crosswise. Blot well between layers of paper towel or clean tea towels (or use a tofu press ahead of time). Cut the slabs into large dice.
- Heat half of the oil in a stir-fry pan or wide skillet. Add the tofu and stir-fry over medium-high heat until golden brown on most sides, stirring frequently. Remove to a bowl or plate.
- Heat the remaining oil in the same pan. Add the garlic and sauté over low heat until golden.
- Add the cauliflower; stir-fry for 2 to 3 minutes. Add the asparagus and bell pepper and continue to stir-fry until the vegetables are just barely tender-crisp (with this step, add small amounts of water if the pan gets dry).
- Add tofu back to the pan along with the tomatoes and reserved pineapple. Continue to stir-fry until everything is well heated through.
- Stir the sauce up a bit, then pour into the pan. Cook until it thickens. Taste to adjust the flavor balance to your liking with more sugar or agave, vinegar, and soy sauce.
- Serve at once over hot cooked grains or noodles. Pass around hot sauce for spicing up individual portions.
Notes
Plant protein options: Use 12 to 16 ounces of the following plant proteins in place of the extra-firm tofu:
- Baked tofu
- Plant-based beefy chunks or strips
- Plant-based chick’n chunks or strips
- Seitan
- Tempeh
Vegetable variations: Swap in green beans or snow peas instead of asparagus; broccoli instead of cauliflower. You can also introduce bok choy, carrots, or tender squashes into this stir-fry. In other words, see what’s in your vegetable drawer and use it up!
If you like this colorful tofu stir-fry, you might also enjoy …
Stir-Fried Soba Noodles with Tofu and Green Vegetables
Here are more delicious stir-fries and ways to use tofu.
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