| SWEET & SOUR TOFU |
We're kicking off a brand new series for the 2025 New Year on my instagram @evannryan, where I'm going to give you 30 brand new recipes that are low in calories, high in protein, and most importantly FLAVOURFUL! Starting with my version of a sweet and sour tofu bowl.
What makes it different?
I've switched up the traditional pineapple juice for lemon. Added in sriracha for a spicy kick (totally optional BTW), tomato paste over ketchup to reduce the sugar, and we've ramped up the vegetables so this low calorie meal fills you right up with gut healthy fibre.
See the "Pairing Options" for suggested sides.
Recipe makes 4 servings
Macros per serving:
334 cals - 14g fat - 27g carbs - 25g protein
Ingredients
- 525g extra firm tofu
- 1/4 cup soy sauce
- 1/4 cup lemon juice (can sub pineapple juice for classic version)
- 3 tbsp coconut sugar or brown sugar
- 2 tbsp apple cider vinegar
- 2 tbsp tomato paste
- 1 tbsp sriracha, optional for spicy
- 1 tbsp tapioca flour or sub 1 tsp cornstarch
- 2 cloves garlic, chopped
- 2 bell peppers, chopped
- 2 baby zucchini, chopped
- 1/2 yellow onion, chopped
- 1/3 cup roasted cashews
Pairing options
Lettuce wraps
Low carb noodles like konjac or hearts of palm
Quinoa, 1 cup serving: 222 cals & 8g protein
Rice, 1 cup serving: 242 cals & 4g protein
Recipe
Preheat the oven to 375 F and line a baking tray with parchment paper, set aside.
Chop the tofu into chunks and lightly oil, I use spray oil for this.
Spread the tofu across the prepared baking tray and bake for 20 minutes or until golden. Set aside.
Add the sauce ingredients to a bowl: soy sauce, lemon juice, coconut sugar, apple cider vinegar, tomato juice, sriracha, and tapioca flour and whisk to combine. Set aside.
Bring a large pan to medium heat and add a spray of oil to lightly coat the bottom.
Add in chopped onions and cook for 2 minutes before adding in chopped garlic, bell peppers and zucchini. Cook for 3-4 minutes, just enough to soften the vegetables lightly.
Reduce heat to low and add in baked tofu cubes and sauce mixture.
Mix everything together well.
Allow sauce to thicken, 2-3 minutes, stirring every once in a while so it doesn't stick.
Once sauce is thick and sticky, turn off heat and fold in cashews.
Plate with a pairing option suggested above.
Enjoy!
Sweet & Sour Tofu should last in the fridge in a sealed container for up to 4 days.
Looking to better your nutrition and eat more plants in 2025? Join the High Protein Vegan Community! We're cooking up protein rich, meal prep friendly meals, balanced with fibre and FLAVOUR!
Vietnamese Fresh Roll Salad from the Top 100 High Protein Vegan Recipes Book.
