Sweet and Sour Tofu Veggie Delight: A Flavorful and Healthy Recipe

Sweet and sour tofu with veggies is a delightful and healthy dish that combines crispy tofu, colorful vegetables, and a tangy, sweet, and savory sauce. This recipe is perfect for vegetarians, vegans, and anyone looking for a delicious and nutritious meal. It’s a great way to incorporate more plant-based protein and vegetables into your diet. This dish is easy to prepare, customizable to your liking, and guaranteed to be a crowd-pleaser.

## Why You’ll Love This Sweet and Sour Tofu and Veggie Recipe

* **Flavorful:** The combination of sweet, sour, and savory flavors creates a complex and satisfying taste experience.
* **Healthy:** Packed with protein from the tofu and vitamins and minerals from the vegetables.
* **Versatile:** Easily customizable with your favorite vegetables and level of spice.
* **Easy to make:** Requires simple ingredients and straightforward cooking steps.
* **Vegan and Vegetarian-Friendly:** A great plant-based meal option.
* **Great for Meal Prep:** Tastes even better the next day as the flavors meld together.

## Ingredients You’ll Need

**For the Tofu:**

* 1 block (14-16 oz) extra-firm tofu, pressed
* 2 tablespoons cornstarch
* 2 tablespoons vegetable oil, for frying
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper

**For the Vegetables:**

* 1 red bell pepper, cut into 1-inch pieces
* 1 green bell pepper, cut into 1-inch pieces
* 1 onion, cut into wedges
* 1 cup broccoli florets
* 1 cup carrot, sliced
* 1 cup pineapple chunks (fresh or canned)
* 2 cloves garlic, minced
* 1 inch ginger, minced

**For the Sweet and Sour Sauce:**

* 1/2 cup pineapple juice (from canned pineapple, if using)
* 1/4 cup rice vinegar
* 1/4 cup soy sauce (or tamari for gluten-free)
* 2 tablespoons ketchup
* 2 tablespoons brown sugar (or maple syrup)
* 1 tablespoon cornstarch
* 1/4 cup water
* 1 teaspoon sesame oil (optional)
* Red pepper flakes, to taste (optional, for spice)

**For Serving (Optional):**

* Cooked rice or noodles
* Sesame seeds, for garnish
* Chopped green onions, for garnish

## Equipment You’ll Need

* Tofu press (optional, but highly recommended)
* Large skillet or wok
* Mixing bowls
* Measuring cups and spoons
* Cutting board
* Knife

## Step-by-Step Instructions for Making Sweet and Sour Tofu and Veggies

### 1. Press the Tofu

The most crucial step for achieving crispy tofu is to press out the excess water. This allows the tofu to absorb the flavors of the sauce and become nicely browned.

* Wrap the tofu in several layers of paper towels or a clean kitchen towel.
* Place a heavy object on top of the tofu (such as a cast-iron skillet or a stack of books).
* Press for at least 30 minutes, or preferably longer (up to 1 hour).

### 2. Prepare the Tofu

* Once the tofu is pressed, cut it into 1-inch cubes.
* In a medium bowl, toss the tofu cubes with cornstarch, salt, and pepper until evenly coated. This coating will help the tofu crisp up during frying.

### 3. Prepare the Vegetables

* While the tofu is pressing, wash and chop all the vegetables into bite-sized pieces.
* Mince the garlic and ginger.

### 4. Make the Sweet and Sour Sauce

* In a small bowl, whisk together the pineapple juice, rice vinegar, soy sauce, ketchup, brown sugar (or maple syrup), cornstarch, and water until smooth.
* Add sesame oil and red pepper flakes, if using.
* Set aside.

### 5. Cook the Tofu

* Heat the vegetable oil in a large skillet or wok over medium-high heat.
* Once the oil is hot, add the tofu cubes in a single layer (work in batches if necessary to avoid overcrowding the pan).
* Cook the tofu for 5-7 minutes, flipping occasionally, until golden brown and crispy on all sides.
* Remove the tofu from the skillet and set aside on a plate lined with paper towels to drain excess oil.

### 6. Stir-Fry the Vegetables

* Add a little more oil to the skillet if needed.
* Add the onion, garlic, and ginger to the skillet and stir-fry for 1-2 minutes until fragrant.
* Add the bell peppers, broccoli, and carrots. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.
* Add the pineapple chunks and stir-fry for another minute.

### 7. Combine Everything

* Pour the sweet and sour sauce into the skillet with the vegetables.
* Bring the sauce to a simmer and cook for 1-2 minutes, or until the sauce has thickened slightly.
* Add the crispy tofu to the skillet and gently toss to coat with the sauce.
* Cook for another minute, allowing the tofu to absorb the flavors of the sauce.

### 8. Serve

* Serve the sweet and sour tofu and veggies immediately over cooked rice or noodles.
* Garnish with sesame seeds and chopped green onions, if desired.

## Tips and Variations

* **Tofu Preparation:** For extra crispy tofu, you can bake it in the oven at 400°F (200°C) for 20-25 minutes, flipping halfway through. Another method is to air fry the tofu at 375°F (190°C) for 12-15 minutes, shaking halfway through. Make sure the tofu pieces are in a single layer.
* **Vegetable Options:** Feel free to use other vegetables that you enjoy, such as snow peas, mushrooms, zucchini, or bok choy. Adjust the cooking time accordingly.
* **Spice Level:** Adjust the amount of red pepper flakes to control the spice level of the dish. You can also add a dash of sriracha or chili garlic sauce for extra heat.
* **Sweetness:** Adjust the amount of brown sugar or maple syrup to achieve your desired level of sweetness.
* **Gluten-Free:** Use tamari instead of soy sauce to make this recipe gluten-free.
* **Add Protein:** You can add other protein sources like edamame or tempeh.
* **Make it a Meal Prep:** This dish is perfect for meal prepping. Store the tofu and vegetables separately from the sauce to prevent the tofu from getting soggy. When ready to eat, reheat the tofu and vegetables, then add the sauce and cook until heated through.
* **Cashews:** Adding toasted cashews during the last minute of cooking gives a nice crunch and nutty flavor.
* **Vinegar Variety:** Experiment with different types of vinegar like apple cider vinegar or balsamic vinegar for a slightly different flavor profile.
* **Add a Touch of Citrus:** A squeeze of fresh lemon or orange juice at the end can brighten the flavors.

## Serving Suggestions

* Serve over white rice, brown rice, or quinoa.
* Serve over noodles, such as udon, ramen, or rice noodles.
* Serve with a side of steamed vegetables.
* Serve as a main course for lunch or dinner.
* Make it a complete meal by adding a side of spring rolls or egg rolls.

## Storage Instructions

* **Refrigerate:** Store leftover sweet and sour tofu and veggies in an airtight container in the refrigerator for up to 3-4 days.
* **Reheating:** Reheat in a skillet over medium heat or in the microwave until heated through. If the sauce has thickened too much, add a splash of water to thin it out.

## Nutritional Information (Approximate)

* Serving Size: 1 cup
* Calories: 350-400
* Protein: 15-20g
* Fat: 15-20g
* Carbohydrates: 40-50g
* Fiber: 5-7g

*Note: Nutritional information may vary depending on the specific ingredients and portion sizes used.*

## Sweet and Sour Tofu Veggies Recipe Card

**Recipe Name:** Sweet and Sour Tofu with Veggies

**Prep Time:** 20 minutes

**Cook Time:** 25 minutes

**Total Time:** 45 minutes

**Yields:** 4 servings

**Ingredients:**

* 1 block (14-16 oz) extra-firm tofu, pressed
* 2 tablespoons cornstarch
* 2 tablespoons vegetable oil, for frying
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
* 1 red bell pepper, cut into 1-inch pieces
* 1 green bell pepper, cut into 1-inch pieces
* 1 onion, cut into wedges
* 1 cup broccoli florets
* 1 cup carrot, sliced
* 1 cup pineapple chunks (fresh or canned)
* 2 cloves garlic, minced
* 1 inch ginger, minced
* 1/2 cup pineapple juice (from canned pineapple, if using)
* 1/4 cup rice vinegar
* 1/4 cup soy sauce (or tamari for gluten-free)
* 2 tablespoons ketchup
* 2 tablespoons brown sugar (or maple syrup)
* 1 tablespoon cornstarch
* 1/4 cup water
* 1 teaspoon sesame oil (optional)
* Red pepper flakes, to taste (optional, for spice)
* Cooked rice or noodles, for serving (optional)
* Sesame seeds, for garnish (optional)
* Chopped green onions, for garnish (optional)

**Instructions:**

1. **Press the Tofu:** Wrap the tofu in paper towels and press for at least 30 minutes.
2. **Prepare the Tofu:** Cut the pressed tofu into 1-inch cubes. Toss with cornstarch, salt, and pepper.
3. **Prepare the Vegetables:** Chop all the vegetables into bite-sized pieces. Mince the garlic and ginger.
4. **Make the Sweet and Sour Sauce:** Whisk together pineapple juice, rice vinegar, soy sauce, ketchup, brown sugar, cornstarch, and water. Add sesame oil and red pepper flakes, if using.
5. **Cook the Tofu:** Heat vegetable oil in a large skillet or wok. Add the tofu cubes in a single layer and cook for 5-7 minutes, flipping occasionally, until golden brown and crispy. Remove and set aside.
6. **Stir-Fry the Vegetables:** Add onion, garlic, and ginger to the skillet and stir-fry for 1-2 minutes until fragrant. Add bell peppers, broccoli, and carrots. Stir-fry for 5-7 minutes until tender-crisp. Add pineapple chunks and stir-fry for another minute.
7. **Combine Everything:** Pour the sweet and sour sauce into the skillet with the vegetables. Bring to a simmer and cook for 1-2 minutes until thickened. Add the crispy tofu and toss to coat. Cook for another minute.
8. **Serve:** Serve immediately over cooked rice or noodles. Garnish with sesame seeds and chopped green onions, if desired.

Enjoy your delicious and healthy Sweet and Sour Tofu with Veggies!