Sweet and Sour Stir Fry

Vegetarian
Gluten Free
Dairy Free
Health score
29%
Sweet and Sour Stir Fry
150 min.
4
402kcal

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 looking to enjoy a vibrant, vegetarian meal that is both gluten-free and dairy-free. This colorful stir fry combines the crispness of fresh vegetables with the sweetness of pineapple and the savory notes of tofu, creating a harmonious balance that will leave you craving more.

In just 150 minutes, you can prepare a wholesome meal that serves four, making it ideal for family dinners or gatherings with friends. The dish is not only visually appealing with its bright hues of orange, green, and yellow, but it also packs a nutritious punch with a caloric content of 402 kcal per serving. The combination of medium carrots, green bell pepper, and succulent pineapple chunks brings a refreshing crunch, while the marinated tofu adds a satisfying protein boost.

Whether you're looking for a hearty lunch or a comforting dinner, this Sweet and Sour Stir Fry is versatile enough to fit any occasion. Serve it over a bed of hot cooked rice, and for an extra touch, sprinkle some sunflower nuts on top for added texture and flavor. Dive into this delicious dish and experience the joy of cooking with fresh ingredients that celebrate the essence of vegetarian cuisine!

Ingredients

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

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

Calories402kcal
Protein13.97%
Fat18.82%
Carbs67.21%

Properties

Glycemic Index
83.78
Glycemic Load
51.89
Inflammation Score
-10
Nutrition Score
16.198695763298%

Flavonoids

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

Nutrients percent of daily need

Calories:401.51kcal
20.08%
Fat:8.43g
12.97%
Saturated Fat:1.14g
7.1%
Carbohydrates:67.75g
22.59%
Net Carbohydrates:63.75g
23.18%
Sugar:16.01g
17.79%
Cholesterol:0mg
0%
Sodium:533.82mg
23.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.08g
28.15%
Vitamin A:5485.32IU
109.71%
Manganese:1.02mg
50.77%
Vitamin C:32.66mg
39.59%
Selenium:13.02µg
18.61%
Vitamin B6:0.36mg
17.93%
Fiber:4g
16.02%
Calcium:153.45mg
15.34%
Copper:0.25mg
12.46%
Iron:2.08mg
11.58%
Phosphorus:114.22mg
11.42%
Magnesium:44.21mg
11.05%
Vitamin B1:0.16mg
10.46%
Potassium:343.6mg
9.82%
Vitamin B3:1.74mg
8.71%
Vitamin B5:0.81mg
8.08%
Zinc:1.09mg
7.29%
Vitamin K:7.38µg
7.03%
Folate:24.46µg
6.11%
Vitamin E:0.8mg
5.34%
Vitamin B2:0.08mg
4.96%