Pineapple Tofu Stir Fry

This Pineapple Tofu Stir Fry is the ideal balance of sweet pineapple and savory tofu, enhanced by fresh vegetables like bell pepper and carrot. The combination of soy sauce, ginger, and maple syrup brings a flavorful depth that is both satisfying and comforting.

Perfect for a quick weekday dinner or a flavorful meal prep option, this dish is not only delicious but also versatile. You can swap the vegetables based on what you have in your fridge or add a handful of cashews for extra crunch. Pair it with rice or quinoa to make it even heartier. It’s an easy, healthy, and tasty option for anyone looking to add more plant-based meals to their diet.

Full recipe:

Ingredients:

1 block firm tofu, cubed
1 tablespoon sesame oil
1 onion, sliced
1 bell pepper, sliced
1 carrot, julienned
1/2 cup pineapple chunks (fresh or canned)
2 tablespoons soy sauce (or tamari for gluten-free)
1 tablespoon rice vinegar
1 tablespoon maple syrup
1 teaspoon grated ginger
2 cloves garlic, minced
1/4 cup green onions, chopped
1 tablespoon sesame seeds
Cooked rice for serving

Directions:

Press tofu to remove excess moisture. Cube the tofu into bite-sized pieces.
Heat sesame oil in a large pan or wok over medium heat. Add tofu and cook until golden brown on all sides, about 7-10 minutes. Remove tofu from the pan and set aside.
In the same pan, add onion, bell pepper, and carrot. Sauté for 4-5 minutes until the vegetables begin to soften.
Add pineapple chunks, garlic, and ginger to the pan. Cook for 2-3 minutes, stirring occasionally.
Stir in soy sauce, rice vinegar, and maple syrup. Let the sauce simmer for 2 minutes.
Return the tofu to the pan, toss everything together, and cook for an additional 2-3 minutes.
Garnish with chopped green onions and sesame seeds.
Serve the stir fry over a bed of rice and enjoy!

Prep Time: 15 minutes | Cooking Time: 20 minutes | Total Time: 35 minutes
Kcal: 220 kcal | Servings: 4 servings

Why You Should Try Pineapple Tofu Stir Fry

If you are looking for a meal that is quick to prepare, healthy, and bursting with flavor, Pineapple Tofu Stir Fry should be at the top of your list. The stir fry offers a variety of benefits that make it a go-to option for busy weeknights or meal prep. Here are just a few reasons why this dish is worth trying:

Healthy and Nutritious: This dish is packed with essential nutrients. Tofu, the main ingredient, is a great source of plant-based protein, and it contains all nine essential amino acids. Pineapple is high in vitamin C and manganese, which help boost the immune system and support bone health. The vegetables in the stir fry, such as bell peppers and carrots, provide additional vitamins, fiber, and antioxidants, making this meal not only delicious but also nourishing for your body.
Quick and Easy to Make: Pineapple Tofu Stir Fry comes together in less than 40 minutes, making it the perfect choice for a quick and easy weeknight meal. The preparation requires minimal effort, and the ingredients are readily available in most supermarkets. Even if you’re a beginner in the kitchen, you’ll find this dish incredibly simple to make and hard to mess up.
Versatile: One of the best things about this recipe is its versatility. You can adjust the ingredients and seasonings to suit your personal preferences. If you’re not a fan of tofu, you can easily swap it out for tempeh or even chickpeas. You can also add or remove vegetables depending on what you have on hand. The sweet and savory sauce can be customized with your choice of seasonings, adding a personal touch to the dish.
Plant-Based and Vegan: For those following a plant-based or vegan lifestyle, Pineapple Tofu Stir Fry is an excellent meal option. Tofu serves as a great substitute for meat, and with its rich texture and flavor, it can easily satisfy any meat cravings. The sauce is made with simple ingredients like soy sauce (or tamari for a gluten-free option) and maple syrup, making this recipe completely vegan-friendly.
Great for Meal Prep: This stir fry is perfect for meal prep, as it keeps well in the refrigerator for several days. You can prepare a large batch at the beginning of the week and portion it out for quick lunches or dinners. Serve it with a side of brown rice or quinoa, and you have a filling and well-balanced meal that’s ready to enjoy throughout the week.

How to Customize Your Pineapple Tofu Stir Fry

One of the reasons why Pineapple Tofu Stir Fry is so beloved is because of how easily it can be customized. Here are some tips and ideas for making this dish your own:

Vegetable Options: While the recipe calls for bell peppers and carrots, you can easily switch them out for other vegetables based on your preferences or what you have available. Consider adding broccoli, snap peas, zucchini, or mushrooms for added texture and flavor. The key is to choose vegetables that stir-fry well and retain their crunch after cooking.
Spice It Up: If you like a bit of heat, add a touch of chili flakes, sriracha, or fresh chopped chili peppers to the stir fry. The spicy heat will balance out the sweetness of the pineapple and give the dish an exciting kick.
Substitute for Tofu: Tofu is an excellent source of protein, but if you’re not a fan of its texture or want to try something different, you can substitute it with other plant-based proteins such as tempeh, seitan, or even chickpeas. These options will provide a different texture but still pair perfectly with the sweet pineapple and savory sauce.
Add a Nutty Crunch: For an added crunch, consider tossing in some roasted cashews or peanuts towards the end of cooking. These nuts will add a rich, savory element to the dish while complementing the sweetness of the pineapple.
Change the Base: Although this dish is traditionally served over rice, feel free to experiment with different grains such as quinoa, cauliflower rice, or even couscous. These alternatives can add a different flavor profile and texture, making the dish feel fresh and new each time you make it.

Health Benefits of Pineapple Tofu Stir Fry

Not only is this stir fry delicious, but it also offers several health benefits. Here’s a breakdown of some of the nutrients you’ll get from the main ingredients:

Tofu: As a rich source of plant-based protein, tofu is an excellent choice for vegans and vegetarians. It is also high in iron, calcium, and magnesium, all of which are important for bone health and overall well-being. Tofu is low in calories and contains minimal fat, making it a great choice for anyone looking to maintain a healthy weight.
Pineapple: Pineapple is loaded with vitamin C, which helps support the immune system, fights inflammation, and aids in the absorption of iron from plant-based foods. It also contains bromelain, an enzyme that can help with digestion and reduce inflammation in the body.
Vegetables: The bell pepper and carrot in this recipe provide a generous amount of fiber, antioxidants, and vitamins A and C. Fiber helps with digestion and promotes gut health, while antioxidants protect your cells from damage and help reduce the risk of chronic diseases.
Sesame Oil: Sesame oil, used for stir-frying the tofu and vegetables, is rich in healthy fats, particularly polyunsaturated fats. It also contains antioxidants, such as sesamin, which can help lower cholesterol and reduce inflammation in the body.

Serving Suggestions

Pineapple Tofu Stir Fry is a complete meal on its own, but it can also be paired with other dishes for a more elaborate feast. Here are some ideas to complement this dish:

Rice: Serve the stir fry over a bed of jasmine rice, brown rice, or quinoa for added fiber and texture. You can even make a coconut rice to enhance the tropical flavors of the pineapple.
Salads: A fresh green salad with a light vinaigrette would be the perfect side dish to balance the richness of the stir fry. A cucumber or avocado salad would also complement the flavors beautifully.
Noodles: For a different twist, serve the stir fry over cooked soba noodles or rice noodles. The noodles will absorb the sauce and provide a different texture to the dish.
Side Dishes: If you’re looking to add even more variety, consider serving the stir fry with some steamed vegetables, sautéed greens, or a side of miso soup.

Conclusion

Pineapple Tofu Stir Fry is an ideal meal for anyone looking for a quick, healthy, and flavorful dish that is both satisfying and versatile. With its perfect balance of sweet pineapple, savory tofu, and vibrant vegetables, this dish is bound to become a staple in your meal rotation. Whether you’re making it for a busy weeknight dinner or preparing it ahead of time for meal prep, you can be sure that this stir fry will be a hit with everyone at the table. Give it a try, and let the vibrant flavors and nourishing ingredients elevate your next meal!