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Tofu Sweet and Sour Recipe

Healthy Student RecipesHealthy Vegetarian RecipesHealthy Recipes RiceHealthy Tofu RecipesHealthy Dinner RecipesRecipes

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.

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!

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