Packed with veggies, this delicious vegan option by Del Monte® offers the best of both flavours with its sweetness from the pineapple and tang from the vinegar.
It’s super quick and easy to make, plus it’s vegan, too! A great meat-free dinner after a busy day at work.
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Nutrition Facts
Crispy tofu with sweet and sour peppers and pineapple
Amount Per Serving
Calories 202
Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Sodium 1057mg46%
Potassium 495mg14%
Carbohydrates 40g13%
Fiber 3g13%
Sugar 30g33%
Protein 9g18%
Vitamin A 1108IU22%
Vitamin C 107mg130%
Calcium 57mg6%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Crispy tofu with sweet and sour peppers and pineapple
A speedy vegan dish.
Servings: 4
Calories: 202kcal
Equipment
- Mixing bowl
- Large non-stick frying pan
Ingredients
For the sauce
- 4 tbsp soy sauce
- 6 tbsp Del Monte® Pineapple juice from the can of Del Monte® Pineapple Chunks inJuice mentioned in the main ingredient list below)
- 3 tbsp tomato puree
- 4 tbsp rice vinegar
- 3 tbsp sugar
- 2 cloves garlic crushed or finely grated
- dried chilli flakes a pinch for taste
Tofu and vegetables
- 280 g extra-firm tofu
- 2 tbsp cornflour
- salt and pepper
- 2 tbsp vegetable oil
- 435 g Del Monte® Pineapple Chunks in Juice (1 can) drained, juice reserved
- 1 yellow pepper thinly sliced
- 1 red pepper thinly sliced
- spring onions thinly sliced, to serve
Method
- Mix the sauce ingredients together thoroughly and set aside.
- Cut the block of tofu into small cubes. Put in a mixing bowl and sprinkle over the cornflour and plenty of salt and pepper. Toss together with your hands so that the tofu is coated in the cornflour.
- Heat the oil in a large non-stick frying pan over a fairly high heat. Add the tofu and cook for about 6 minutes, tossing now and again, or until golden and crisp. Remove from the pan with a spatula, leaving the oil in the pan, and put on kitchen paper to drain.
- Keeping the pan over a medium-high heat, add the pineapple chunks. Let them cook for 3-4 minutes, tossing once or twice, so they start to take on some colour.
- Add the sliced peppers and cook for another 5 minutes or so, stirring or tossing now and again, until softened. Tip the sauce into the pan and stir with the pineapple and pepper. Cook for a couple of minutes so that the sauce is bubbling and reduced but not cooked away to nothing.
- Spoon rice into 3-4 bowls. Divide the peppers and pineapple between the bowls, then add the crispy tofu. Sprinkle with thinly sliced spring onion and serve.
Nutrition
Calories: 202kcal | Carbohydrates: 40g | Protein: 9g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1057mg | Potassium: 495mg | Fiber: 3g | Sugar: 30g | Vitamin A: 1108IU | Vitamin C: 107mg | Calcium: 57mg | Iron: 2mg
Recipe courtesy of Del Monte®.
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