Sweet and Sour Stir Fry

Vegetarian
Gluten Free
Dairy Free
Health score
27%
Sweet and Sour Stir Fry
150 min.
4
397kcal

Suggestions


Are you ready to tantalize your taste buds with a delightful blend of flavors? Our Sweet and Sour Stir Fry is the perfect dish for anyone seeking a vibrant, vegetarian meal that is both gluten-free and dairy-free. This colorful stir fry combines the sweetness of pineapple with the savory notes of tofu and fresh vegetables, creating a harmonious balance that will leave you craving more.

Imagine the aroma of sesame oil wafting through your kitchen as you sauté crisp-tender onions and carrots, then add juicy pineapple chunks and colorful bell peppers. The marinated tofu absorbs all the delicious flavors, making each bite a burst of taste. This dish is not only satisfying but also packed with nutrients, making it an excellent choice for lunch or dinner.

With a preparation time of just 150 minutes, you can easily whip up this delightful meal for four people. Serve it over a bed of hot cooked rice, and for an extra crunch, sprinkle some sunflower nuts on top. Whether you're cooking for family or hosting friends, this Sweet and Sour Stir Fry is sure to impress and satisfy everyone at the table. Dive into this culinary adventure and enjoy a dish that celebrates the beauty of vegetarian cooking!

Ingredients

  • 0.3 cup water 
  • tablespoon apple cider vinegar 
  • tablespoon honey 
  • tablespoons soya sauce 
  • 0.5 teaspoon ground ginger 
  • ounces pineapple chunks drained canned
  • 0.8 pound tofu firm cut into 1-inch cubes
  • teaspoons cornstarch 
  • tablespoons water cold
  • tablespoon sesame oil 
  • 0.5 cup onion chopped
  • cup carrots sliced
  • medium bell pepper green cut into 1-inch pieces (1 cup)
  • cups rice hot cooked
  • serving sunflower seeds 

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Mix 1/4 cup water, the vinegar, honey, soy sauce, ginger and pineapple juice.
  2. Place tofu in small glass or plastic bowl.
  3. Pour juice mixture over tofu; toss gently. Cover and refrigerate 1 to 2 hours.
  4. Remove tofu from marinade; reserve marinade. Dissolve cornstarch in 2 tablespoons water.
  5. Heat sesame oil in wok or 12-inch skillet over medium-high heat.
  6. Add onion and carrots; stir-fry about 3 minutes or until crisp-tender.
  7. Add pineapple, tofu and bell pepper; gently stir-fry 2 minutes.
  8. Stir cornstarch mixture into reserved marinade; pour into wok. Cook 2 minutes, stirring occasionally. Reduce heat; cover and cook 2 minutes.
  9. Serve over rice.
  10. Sprinkle with nuts.

Nutrition Facts

Calories397kcal
Protein13.97%
Fat18.17%
Carbs67.86%

Properties

Glycemic Index
83.78
Glycemic Load
51.87
Inflammation Score
-10
Nutrition Score
15.850869614145%

Flavonoids

Luteolin
1.44mg
Isorhamnetin
1mg
Kaempferol
0.22mg
Myricetin
0.02mg
Quercetin
4.78mg

Nutrients percent of daily need

Calories:397.13kcal
19.86%
Fat:8.04g
12.37%
Saturated Fat:1.1g
6.89%
Carbohydrates:67.61g
22.54%
Net Carbohydrates:63.67g
23.15%
Sugar:15.99g
17.77%
Cholesterol:0mg
0%
Sodium:533.75mg
23.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.92g
27.84%
Vitamin A:5484.94IU
109.7%
Manganese:1mg
50.04%
Vitamin C:32.65mg
39.57%
Selenium:12.63µg
18.04%
Vitamin B6:0.35mg
17.42%
Fiber:3.94g
15.76%
Calcium:152.86mg
15.29%
Copper:0.24mg
11.78%
Iron:2.05mg
11.36%
Phosphorus:109.27mg
10.93%
Magnesium:41.77mg
10.44%
Vitamin B1:0.15mg
9.72%
Potassium:338.76mg
9.68%
Vitamin B3:1.68mg
8.4%
Vitamin B5:0.8mg
7.99%
Zinc:1.06mg
7.04%
Vitamin K:7.38µg
7.03%
Folate:22.75µg
5.69%
Vitamin B2:0.08mg
4.81%
Vitamin E:0.54mg
3.58%