Sweet-and-sour stir-fried vegetables is an Asian-inspired dish that’s easy to make at home. The synergy of 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 for this sweet-and-sour stir-fry
This stir-fry is flexible with the vegetables. 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.
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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
- 2 1/2 tablespoons arrowroot or cornstarch
- 1/4 cup water
- 3/4 cup pineapple juice (from the canned pineapple)
- 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 the water and stir to smoothly dissolve it. Add the reserved 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 …
you mention arrowroot but its not in our ingredient list. can you add for us please!! Thank you!! 🙂
Suzi, so sorry about that omission and thank you for pointing it out. It has been amended!