Sweet and Sour Tofu
Sweet and Sour Tofu
Crispy tofu, crunchy vegetables, and juicy pineapple come together in this vibrant Sweet and Sour Tofu dish. With a glossy sauce that balances tangy, savory, and subtly sweet notes, it’s a plant-based twist on a classic takeout favorite — but made lighter, fresher, and naturally gluten-free (when using the right sauce). Served over fluffy basmati rice, it’s a wholesome and satisfying meal that delights both comfort food lovers and health-conscious eaters.
This dish provides a perfect balance of protein, fiber, and colorful nutrients, making it as nourishing as it is delicious.
Benefits of Each Ingredient
Basmati Rice
Light, aromatic rice that pairs perfectly with bold sauces.
Provides a steady source of energy through complex carbohydrates.
Naturally gluten-free and easy to digest.
Tofu
Rich in plant-based protein and all nine essential amino acids.
Source of calcium, iron, and magnesium.
Absorbs flavor well, making it versatile for savory dishes.
Cornstarch
Creates a light, crispy coating on tofu when pan-fried.
Helps thicken sauces for a glossy, restaurant-style finish.
Red Bell Pepper
Packed with vitamin C for immune support and skin health.
Contains antioxidants such as beta-carotene and capsanthin.
Adds sweetness, crunch, and vibrant color.
Onion
Adds savory depth and natural sweetness to the dish.
Contains quercetin, an antioxidant with anti-inflammatory properties.
Supports heart and immune health.
Garlic
Known for its immune-boosting and antimicrobial properties.
Adds aromatic richness and enhances flavor.
Supports circulation and heart health.
Broccoli
High in fiber, vitamin K, and vitamin C.
Contains sulforaphane, a compound studied for its protective effects on cells.
Adds bulk and texture while keeping the dish light.
Pineapple (Canned or Fresh)
Natural sweetness balances savory and tangy flavors.
Rich in vitamin C and manganese.
Contains bromelain, an enzyme that supports digestion.
Sweet & Sour Sauce
Brings the iconic tangy-sweet flavor that ties the dish together.
When made or chosen carefully, can be lower in sugar and gluten-free.
Enhances tofu and vegetables with a glossy, flavorful coating.
This Sweet and Sour Tofu is colorful, comforting, and nourishing — a lighter spin on a classic favorite that proves healthy eating doesn’t mean missing out on flavor.