Friday, 11 October 2024
2 minutes

Tofu Sweet and Sour Recipe

Simple to make, containing 3 of your 5 a day, and low in calories, this hearty, Asian-inspired meal is a balanced, healthy option for nourishing dinners.

Tofu sweet and sour with vegetables and white rice on a plate garnished with sesame seeds

Tofu sweet and sour with vegetables and white rice on a plate garnished with sesame seeds

Whether you’re trying to lower your meat intake or add a delicious, balanced dish into your weekly meal plan, this Tofu Sweet and Sour recipe is perfect.

Packed with veggies, herbs, and spices, this dish contains three of your five-a-day, helping you maintain a balanced diet whilst eating food you love. Plus, it’s low in calories, with only 532 calories per serving, making it a great option for those in calorie deficit.

Get ready for this crispy coated tofu dish, a healthier alternative to takeaway versions with more authentic flavours.

Two plates of sweet and sour tofu with rice, garnished with spring onions and sesame seeds

Sweet and sour tofu with red and green peppers, spring onions, and sesame seeds on rice

Serves: 2

Prep time: 5 mins

Cook time: 25 mins

INGREDIENTS:

To make the cripsy tofu you will need:

  • 150g super firm tofu
  • 1 tbsp cornflour
  • 1 tbsp olive oil
  • Salt and pepper, to taste

To make the sweet and sour sauce you will need:

  • 2 tbsp maple syrup
  • 2 tbsp white vinegar
  • 2 tbsp low sugar ketchup
  • 1 tbsp soy sauce
  • 2 tsp garlic paste
  • 200g tinned pineapple
  • ½ red pepper, cut into chunks
  • ½ green pepper, cut into chunks
  • ½ white onion, cut into chunks
  • ½ tbsp cornflour

To serve you will need:

  • 1 bag microwavable jasmine rice
  • 1 spring onion, sliced
  • 2 tbsp sesame seeds

METHOD:

  1. Whisk together the maple syrup, vinegar, ketchup, soy sauce, garlic with 100ml water to make the sweet and sour sauce.
  2. Add tofu and cornflour to a bowl and season, mix well until the tofu is evenly coated.
  3. Heat a frying pan with oil, add tofu and turn regularly until crispy and golden about 3-4 minutes. Remove from the pan and set aside.
  4. Add peppers and onions to the same pan and fry off for 3-4 minutes until starting to soften. Then pour over sauce and add pineapple, simmer for 5-8 minutes.
  5. Mix cornflour with 3tbsp water to make a slurry, pour into the sauce and simmer for a further 2 minutes until the sauce thickens.
  6. Add crispy tofu back into the pan for a couple of minutes to heat up. Serve over jasmine rice topped with spring onion and sesame seeds.

Food prep tip - make extra or box up any leftovers and store in the fridge once cooled for up to 3 days.

Discover more fresh, flavourful dishes that are quick to make and budget-friendly – take a look at our top recipes for students!