Sweet & Sour Tofu Stir‑Fry with Broccoli & Pineapple

Introduction

Add a vibrant burst of flavor to your weeknight meals with this Sweet & Sour Tofu Stir‑Fry with Broccoli & Pineapple. Combining crispy tofu, fresh broccoli, and juicy pineapple in a tangy sweet-and-sour sauce, this dish is a perfect balance of textures and flavors. The crisp-tender vegetables, combined with caramelized pineapple and golden tofu, create a satisfying, colorful, and nutrient-rich meal that’s both delicious and wholesome.

This recipe is ideal for those seeking a plant-based meal that doesn’t compromise on taste. With a quick cooking time and minimal ingredients, it’s perfect for busy weeknights while still offering a dish that feels restaurant-quality at home. The combination of sweet pineapple, tart vinegar, and savory soy sauce creates a harmonious flavor profile that will please both adults and kids alike.

Background & Inspiration

Sweet and sour dishes have long been celebrated in East Asian cuisine, with origins tracing back to China’s Guangdong province, where balancing sweet, tangy, and savory elements is a culinary art. The classic version often features meat and bell peppers, but in this modern plant-based adaptation, tofu takes center stage as a versatile and protein-rich alternative.

Broccoli and pineapple not only provide texture contrast, but they also enhance the nutritional value of the dish. Broccoli is packed with fiber and vitamins, while pineapple contributes natural sweetness and a dose of vitamin C. Together with a homemade sweet-and-sour sauce, this stir-fry brings color, flavor, and health benefits to your plate.

Why You’ll Love This Recipe

Flavor-packed: A perfect balance of sweet, tangy, and savory notes.
Protein-rich: Crispy tofu adds plant-based protein for a satisfying meal.
Vibrant and colorful: Eye-catching ingredients make this dish visually appealing.
Quick and easy: Ready in under 30 minutes with minimal prep.
Customizable: Adaptable with different vegetables, fruits, or sauces.
Family-friendly: A flavorful, kid-approved plant-based dish.

Ingredients & Equipment

For the Stir-Fry:

400g (14 oz) firm tofu, pressed and cubed
2 tbsp cornstarch
2–3 tbsp vegetable oil
2 cups broccoli florets
1 red bell pepper, sliced
1 cup fresh pineapple chunks
2 garlic cloves, minced
1 tsp fresh ginger, grated

For the Sweet & Sour Sauce:

3 tbsp soy sauce (or tamari for gluten-free)
2 tbsp rice vinegar
3 tbsp maple syrup or brown sugar
1 tbsp ketchup or tomato paste
1 tsp cornstarch mixed with 2 tbsp water for thickening

Equipment:

Large skillet or wok
Mixing bowls
Whisk and spatula
Knife and cutting board
Paper towels for pressing tofu

Pro Tip: Pressing tofu removes excess water for crispier cubes. Cut all vegetables evenly for consistent cooking.

Step-by-Step Instructions

Step 1: Prepare the Tofu

Press tofu for 20–30 minutes to remove excess moisture. Cut into cubes and toss with cornstarch for a crispy coating. Heat vegetable oil in a skillet or wok over medium-high heat and fry tofu until golden on all sides. Remove and set aside.

Step 2: Cook the Vegetables

In the same skillet, sauté garlic and ginger for 30–60 seconds until fragrant. Add broccoli and bell pepper, stir-frying for 3–4 minutes until crisp-tender.

Step 3: Add Pineapple and Sauce

Add pineapple chunks to the skillet and stir gently. Pour in the sweet-and-sour sauce and stir until evenly coated. Bring to a gentle simmer for 2–3 minutes to allow the flavors to meld and the sauce to thicken slightly.

Step 4: Combine Tofu and Vegetables

Return tofu to the skillet, tossing gently to coat in sauce. Cook for an additional 1–2 minutes to allow the tofu to absorb the flavors.

Step 5: Garnish and Serve

Serve the stir-fry hot over steamed rice, quinoa, or noodles. Garnish with sesame seeds or sliced green onions for added crunch and color.

Expert Tips & Troubleshooting

Avoid soggy tofu: Ensure the skillet is hot and tofu is well-coated with cornstarch.
Vegetable doneness: Cook broccoli and peppers until just tender for optimal texture.
Thicken sauce properly: Mix cornstarch with water before adding to prevent lumps.
Make-ahead tip: Pre-cut vegetables and tofu for faster cooking.

Serving Suggestions

Pair with brown rice, jasmine rice, or cauliflower rice for a complete meal.
Top with chopped peanuts or cashews for extra crunch.
Add extra chili flakes for a spicier version.
Serve family-style for a colorful, crowd-pleasing centerpiece.

Variations & Customizations

Vegetable swaps: Use zucchini, snap peas, or carrots for different textures.
Fruit alternatives: Mango or apple chunks can replace pineapple for a unique twist.
Protein options: Tempeh or seitan can replace tofu for variety.
Spice levels: Add fresh chili, sriracha, or chili paste for heat.
Gluten-free version: Use tamari instead of soy sauce and ensure cornstarch is pure.

Make-Ahead & Storage Tips

Cooked stir-fry: Store in an airtight container in the fridge for up to 3 days.
Reheating: Gently reheat in a skillet to retain crispiness of tofu and vegetables.
Sauce: Make the sweet-and-sour sauce ahead and store separately for faster assembly.

FAQ

Can I use frozen vegetables?
Yes, but fresh vegetables give a better texture and more vibrant color.

Is this dish vegan?
Yes, naturally vegan when using plant-based ingredients.

Can I prepare tofu ahead of time?
Yes, fry the tofu in advance and store it separately; combine with vegetables before serving.

Can I adjust the sweetness or tanginess?
Absolutely! Adjust maple syrup or rice vinegar to suit your taste preference.

Conclusion

This Sweet & Sour Tofu Stir‑Fry with Broccoli & Pineapple is a vibrant, flavorful, and wholesome dish perfect for any occasion. With its bright colors, contrasting textures, and deliciously balanced sauce, it’s a meal that satisfies both palate and eyes.

Quick, easy, and adaptable, it’s ideal for busy weeknights, meal prep, or entertaining guests. With tofu, vegetables, and pineapple in harmony with a sweet-and-sour glaze, every bite is a celebration of flavor and texture. This dish proves that plant-based meals can be both indulgent and nourishing, making it a staple recipe for your kitchen.

Sweet Tofu Stir‑Fry with Broccoli & Pineapple