Sweet and sour fried tofu with peppers and fresh pineapple

Sweet and sour fried tofu with peppers and fresh pineapple: a quick wok recipe with tofu, soy sauce, rice vinegar and fruity sweetness from maple syrup.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 420 kcal per serving
• Protein: 28 g
• Fat: 18 g
• Carbs: 36 g

Ingredients

• 400 g tofu
• 200 g pineapple
• 1 onion
• 2 tbsp rice vinegar
• 1 tbsp maple syrup
• 1 tbsp coconut oil
• 1 clove of garlic
• 2 peppers (mixed colours)
• 1 tsp locust bean gum
• 3 tbsp soy sauce

Method

You’ll need: frying pan · wok · chopping board · knife · grater · wooden spoon

1. Press the tofu well and cut it into cubes. Cut the peppers, pineapple and onion into pieces and finely grate the garlic.
2. For the sauce, stir the soy sauce, rice vinegar, maple syrup, water, locust bean gum and garlic until smooth and there are no more lumps.
3. Heat the coconut oil in a wok or large frying pan and fry the tofu until golden brown all over. Then take it out of the pan.
4. Fry the onion and peppers in the same pan until slightly softened but still with some bite. Add the pineapple briefly and toss until hot.
5. Return the tofu to the pan and pour in the sauce. Stir briefly and simmer until the sauce thickens slightly and coats the veg in a glossy glaze.

Good to know

This dish has just the right mix of savoury, fruity and slightly sticky from the pan. It tastes like a takeaway but feels much fresher and brighter.

Swaps

Maple syrup → date syrup (contains some minerals) | rice vinegar → lime juice (also provides vitamin C) | tofu → tempeh (more fibre, stronger flavour) | coconut oil → olive oil (more monounsaturated fats)

Allergens

Contains soya, and gluten from the soy sauce (unless you use a gluten-free tamari); well suited to children if the sauce is seasoned a little more mildly, and fine during pregnancy with fresh, cleanly prepared ingredients.

Dairy-free recipes