Sweet and Sour Tofu Stir Fry

Total Time: 30 minutes

Cook Time: 20 minutes

Prep Time: 10 minutes

Print this recipe or send it to a friend...


  • For the tofu:
  • 15.8 oz (450 g) firm tofu, pressed, cut into 1 cm cubes
  • 2 Tbsp (30 mL) sodium-reduced soy sauce
  • ¼ cup (32 g) cornstarch
  • ½ tsp salt
  • ¼ tsp ground black pepper
  • 1 Tbsp (15 mL) vegetable oil
  • For the sweet & sour sauce
  • ½ cup (120 mL) pineapple juice
  • ¼ cup (60 mL) rice vinegar
  • ¼ cup (66 g) canned tomato paste
  • 3 Tbsp (45 mL) sodium-reduced soy sauce
  • 2 Tbsp (30 mL) maple syrup
  • 2 cloves garlic, crushed
  • 2 tsp (5 g) cornstarch
  • 1 tsp (2 g) freshly grated ginger
  • For the stir-fry:
  • 1½ cups (300 g) uncooked white rice, rinsed
  • 2 tsp (10 mL) vegetable oil
  • 1 medium red onion, thinly sliced
  • 1 medium carrot, finely chopped
  • 1 red bell pepper, thinly sliced
  • ½ cup (126 g) canned pineapple chunks


  1. To a large shallow bowl, add the tofu cubes and soy sauce. Stir to coat.
  2. Then add the cornstarch, salt, and pepper. Gently stir until all the pieces are well coated.
  3. Add the oil to a large pan on medium-high heat. When hot, add the tofu and cook for 7 - 10 minutes, or until golden on all sides. Don't disturb the tofu too much while it's cooking to avoid crumbling.
  4. Meanwhile, make the sauce by whisking together all the ingredients in a small bowl.
  5. Cook the rice according to the package instructions.
  6. When the tofu is golden, transfer it to a bowl and set it aside. Returning the same large pan to the heat, add the oil, onion, and carrot. Cook for 4 - 5 minutes.
  7. Then add the bell peppers and pineapple chunks, and cook for another minute.
  8. Add the sweet and sour sauce to the veggies in the pan, along with the tofu. Let it simmer for 3 minutes, or until the sauce thickens a bit.
  9. Remove from the heat, serve alongside the rice, chopped spring onions, and enjoy!


Store in an airtight container in the fridge for up to 3 days.

Nutrition Information:


Serving Size: 1

Amount per serving

Calories: 564 kcal

TOTAL FAT: 11.3g


FIBER: 5.8g

SUGAR: 19.8g

PROTEIN: 18.6g

Print this recipe or send it to a friend...