Sweet and Sour Pineapple Tofu Recipe (super easy)

Enjoy a healthy meal with the flavors of sweet and sour taste. This sweet and sour pineapple tofu recipe is the perfect recipe for a quick lunch or dinner together with just a cup of rice.

Disclaimer: This post contains links to an affiliate website or links to an Amazon shop. As an affiliate member, I will earn from qualifying purchases made by you at no additional cost ever. I appreciate the purchase you made. Read my disclosure.

This sweet and sour pineapple tofu can yield up to 6 servings and can be cooked easily with your pot or a skillet. The recipe is naturally vegan with tofu as your source of protein, while for the sauce you can use a tomato paste or tomato ketchup and make sure to read all ingredients to ensure it’s vegan.

The addition of pineapple chunks although optional adds additional flavor to this sweet and sour recipe. Also, pineapple has great benefits to our bodies. This recipe is naturally gluten-free but just to be sure check the label of your tofu.

Recipe Tips

• Part of my meal preparation planning is to cook tofu in advance if I have extra time. I like having some extra and keeping it in the fridge.
• To make your tofu crispy, freeze-thaw-press. If you don’t have a tofu press, wrap in a clean towel or strong tissue, simply place it on a plate, put something on top like a chopping board then put something heavy to remove excess water.
• Alternatively, squeeze with your hands but without breaking it and it works.
• Coat your tofu with cornstarch (optional) prior to frying to make it crispy. But if you drain your tofu properly you don’t have to coat it.
• Aside from soy sauce, you can also use tamari sauce.

Looking for other tofu recipes, and which tofu to use, check these:

• Easy sizzling tofu recipe
• Crispy Tofu Recipe

Let’s talk about the ingredients (its benefits)

Pineapple

• Rich n vitamins B1, B6, B9, B3, B2
• Rich in minerals calcium, phosphorus, potassium, magnesium
• Contains antioxidants
• It can help boost the immune system
• It is good for the skin

Red Bell Pepper

• Rich in vitamins and minerals (B6, K1, C, A, Potassium)
• It has lycopene and antioxidants properties

Onion

• Rich in vitamin C which can help you absorb more iron.
• Has antioxidant properties.
• It can help decrease your risk of heart disease 
• It adds flavor to your recipes.

Sweet and Sour Pineapple Tofu

Ingredients

• 2 packs firm tofu or 600g tofu
• 1 can or 2 cups pineapple chunks
• 1 red bell pepper (diced)
• 1 tbsp pineapple juice (optional)
• 1 medium-size yellow onion
• 4 cloves garlic
• 2 tbsp oil
• Pinch of pepper

Sweet and sour sauce

• 1 tbsp light soy sauce or tamari sauce
• 2 tbsp rice vinegar ( lime, lemon, white vinegar, apple cider vinegar – options)
• ¼ tsp salt
• 2-3 tbsp brown sugar
• 1 tbsp tomato ketchup

Instructions

Prepare tofu, make sure to thaw, and remove excess water before frying. Set aside.

Prepare vegetables cut into diced red bell pepper. Chop garlic and onion.

Prepare pineapple chunks and set aside 1 tbsp of the liquid.

Make the sauce. Mix all the sauce ingredients and set aside.

Using the same pot or pan, add garlic and onion fry until they get slightly brown.

Add the fried tofu and mix well.

Add red bell peppers and cook for about two minutes.

Pour sweet and sour sauce mix well and let it simmer for a few minutes.

Add pineapple chunks and pineapple juice. Mix carefully, avoiding crushing the pineapple chunks. Let it simmer for 2-3 minutes to absorb all the flavors.

Add a pinch of pepper.

Let it cook for another minute before serving.

Serve while it’s hot. 

Additional Notes

• Not a fan of tofu, try this recipe with cauliflowers just make sure to coat the cauliflowers with cornstarch to achieve a crispy finish.
• You can use dark soy sauce, light soy sauce, or tamari sauce.
• Garnishing with sesame seeds is optional.

Nutrition

This sweet and sour pineapple tofu recipe can yield up to 6 servings with 173 calories per serving. Total Fat 8.9g | Saturated Fat 1.5g | Cholesterol 0mg | Sodium 141mg | Total Carbohydrate 16.7g | Dietary Fiber 2.4g | Total Sugars 11.6g | Protein 9.1g | Vitamin D 0mcg | Calcium 221mg | Iron 2mg | Potassium 297mg

Nutrition calculation is based on using an online calculator (verywellfit) and for reference use only.

Sweet and Sour Pineapple Tofu Recipe

Jeannie

Low in calories, high in protein this sweet and sour pineapple tofu recipe is a perfect meal with a cup of rice for a quick lunch or dinner.

5 from 42 votes

Print Recipe Pin Recipe

Prep Time 30 mins

Cook Time 13 mins

Total Time 43 mins

Course Main Course

Cuisine Asian

Servings 6

Calories 173 kcal

Ingredients Needed

  

• 2 packs firm tofu or 600g tofu
• 1 can or 2 cups pineapple chunks
• 1 red bell pepper diced
• 1 tbsp pineapple juice optional
• 1 medium-size yellow onion
• 4 cloves garlic
• 2 tbsp oil
• Pinch of pepper

sweet and sour sauce

• 1 tbsp light soy sauce or tamari sauce
• 2 tbsp rice vinegar ( lime, lemon, white vinegar, apple cider vinegar – options)
• 1/4 tsp salt
• 2-3 tbsp granulated sugar (I use brown sugar)
• 1 tbsp tomato ketchup

Instructions

 

• Prepare tofu, make sure to thaw and remove excess water before frying. Set aside
• Prepare vegetables cut into diced red bell pepper. Chop garlic and onion.
  
• Prepare pineapple chunks and set aside 1 tbsp of the liquid.
  
• Make the sauce. Mix all the sauce ingredients and set aside.
• Using the same pot or pan, add garlic and onion fry until they get slightly brown.
• Add the fried tofu and mix well.
• Add red bell peppers and cook for about two minutes.
  
• Pour sweet and sour sauce mix well and let it simmer for a few minutes.
• Add pineapple chunks and the pineapple juice. Mix carefully, avoiding crushing the pineapple chunks. Let it simmer for 2-3 minutes to absorb all the flavors.
  
• Add a pinch of pepper.
• Let it cook for another minute before serving.
• Serve while it’s hot.
  

Video

Notes

Additional Notes

• Not a fan of tofu, try this recipe with cauliflowers just make sure to coat the cauliflowers with cornstarch to achieve a crispy finish.
• You can use dark soy sauce, light soy sauce, or tamari sauce.
• Garnishing with sesame seeds is optional.

 

Nutrition

This sweet and sour pineapple tofu recipe can yield up to 6 servings with 173 calories per serving. Total Fat 8.9g | Saturated Fat 1.5g | Cholesterol 0mg | Sodium 141mg | Total Carbohydrate 16.7g | Dietary Fiber 2.4g | Total Sugars 11.6g | Protein 9.1g | Vitamin D 0mcg | Calcium 221mg | Iron 2mg | Potassium 297mg

Nutrition calculation is based on using an online calculator (verywellfit) and for reference use only.

 

Did you make this sweet and sour pineapple tofu recipe? Snap a photo and tag #therunningbaker24 and @therunningbaker24_ on Instagram

Keyword pineapple tofu, sweet and sour, tofu

Enjoy this recipe with

• Cauliflower fried rice
• Vegetable stir fry recipe

Sharing is caring!