Sweet and Sour Tofu

For a meatier texture to your vegan dinner, try freezing the tofu first using our simple method.

Sweet and Sour Tofu
Photo: Adam Albright
Total Time:
35 mins
4 1/3 cups


  • 1 14-16 ounce pkg. firm, water-packed tofu, drained and patted dry

  • 1 tablespoon cornstarch

  • cup unsweetened pineapple juice

  • ½ cup ketchup

  • 1 tablespoon reduced-sodium soy sauce

  • 2 tablespoon vegetable oil

  • 1 tablespoon minced fresh ginger

  • 2 cup fresh broccoli florets

  • 1 8.8 ounce pkg. cooked whole grain brown rice or 4 oz. dried soba noodles, cooked according to pkg. directions

  • 2 tablespoon thinly sliced green onion


  1. Cut tofu into twelve 1/2-inch slices. Lightly dust both sides of tofu with cornstarch. For sauce, in a small bowl combine pineapple juice, ketchup, and soy sauce.

  2. In a 14-inch flat-bottomed wok or a 12-inch skillet heat oil over high. Reduce heat to medium; add tofu in an even layer. Cook 1 1/2 to 2 minutes or until bottoms are golden. Turn tofu and sprinkle with ginger. Cook 1 1/2 to 2 minutes more or until golden. Remove from wok.

  3. Add broccoli to wok. Cook and stir over medium-high heat 3 minutes or until crisp-tender. Add sauce. Simmer 1 to 2 minutes or until slightly thickened. Return tofu to skillet; heat through, stirring gently to coat with sauce. Serve over rice and sprinkle with green onion.

Freeze It

Two to 3 days before cooking tofu, drain, rinse, and pat dry. Wrap in foil and freeze until solid, at least 4 hours. One day before cooking, place the tofu in a bowl and transfer to the refrigerator to thaw overnight. Press tofu while preparing remaining ingredients.

Nutrition Facts (per serving)

301 Calories
11g Fat
38g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 301
% Daily Value *
Total Fat 11g 14%
Saturated Fat 1g 5%
Sodium 434mg 19%
Total Carbohydrate 38g 14%
Total Sugars 13g
Protein 11g
Vitamin C 39.2mg 196%
Calcium 62mg 5%
Iron 2.1mg 12%
Potassium 620mg 13%
Folate, total 44.9mcg
Vitamin B-6 0.2mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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