Healthy Vegan Sweet and Sour Tofu and Vegetables
This brightly enticing, tangy, healthier take on a classic sweet and sour has a whole-food sweetener secret!
My mom emingrated to the United States from Hong Kong when she was just four years old. She grew up straddling two cultures, an Asian American in a wholly Asian household that aspired for its children to have a shot at the American dream while at the same time electing not to assimilate. There are countless ways in which that dichotomy must have been difficult and in ways painful. There are also abundant ways it was a gift, not least when it comes to cuisine. For my sisters and I, guests invariably meant a Chinese, Asian fusion, or at least heavily Asian-inspired, feast. The more special the guests, the “feastier” the offerings. Sweet and sour was not one of them.
My mom perfected Char Siu ribs, dainty eggrolls, vibrant, umami-rich stir-fries, and soft Mapo tofu style skillets. She did not serve anything like the bright, almost neon red, Westernized Sweet and Sour associated with takeout. And yet, somehow the idea of it is still nostalgic. What’s so compelling about that classic Sweet and Sour? I’ve wondered this, and I think the answer there is mostly straight up sugar and even maybe the food coloring, as long as you don’t think about it, haha. But more positively, there’s just something about it that feels cozily familiar and universally pleasing.
Of course I’ve yearned to make a Sweet and Sour that hits those cozy, welcome notes, only more nutritious. Let’s say the endeavor has proved challenging! But what did I expect, right? It’s not the same thing, but let’s say one wanted to make sugar-free, whole-food cotton candy…maybe it’s doable, but one would have to anticipate a crash and burn.
We’ve been through numerous iterations of “healthy Sweet and Sour” in our house, and I think we have a winner! (Hint: it’s this one.) I’ll tell you straight up, this one does not taste like those takeout versions. It doesn’t even come close. Not really, anyway. It is, however, delicious, wholesome, and distinctly recognizable as flavorfully Sweet and Sour, just different. And, the delicately sweet, tangy sauce is quick and easy to make—just a simple blitz in the blender.
Lately, I’ve been leaning into the cozier, more nostalgic dishes a lot. It’s that natural shift as we ease into autumn, yes, but also more than that. No question, we’re living in heavy times. No matter how much joy I can tap into day to day, how much gratitude I consciously channel, how Pollyanna I decide to be, there’s a living, sizzling, underlying awareness that things are perilous on too many fronts. That conscious leaning and channeling is hard work! And the natural default when it’s all too tiring is all shades of anxiety and despair.
This week, I was reminded of a Joan Baez quote I love, “The antidote to despair is action”. There are days that quote is intensely motivating, and others when it’s easy to brush aside, with so many looming worries that leave us feeling powerless. For those days especially, let’s remember there are infinite possibilities for action in the kitchen. Sure, they may seem small, but they are also significant. We can buy more in bulk and make our own stocks, dressings, sauces, etc, reducing packaging. We can reduce our carbon footprint by eating plant-based, or simply eating more plants. We can nourish our bodies and our loved ones, doing our best to set ourselves up for being our best.
While this recipe may look long, it’s just a guide. The secret’s in the sauce, and the sauce has a secret. Fun, right? Plump, soaked dried apricots offer a lovely balance of sweet and tang. I’ve found a low sugar ketchup delivers best results (I’ve been using Simple Truth Low Sugar and Sodium), but if you want to clean up further you can get away with tomato passata or sauce. You do you, and enjoy. xo
Vegan Sweet and Sout Tofu and Vegetables (low sugar/whole food sweetened)
Dried apricots lend natural sweetness to the bright and tangy sweet and sour sauce that ties this toothsome dish together!
Ingredients
- ½ cup soaked apricots
- ¼ Cup tomato paste
- ⅓ Cup rice vinegar
- ½ Cup pineapple juice
- ¼ cup soy sauce, gluten free if needed, or liquid aminos or tamari
- 2 garlic cloves
- 1 16-ounce package firm or extra firm tofu, drained, pressed, and cubed
- 1/2 Tablespoon low-sodium tamari
- 1 tablespoon corn starch
- 4 Cups chopped vegetables of choice (I love a medley of broccoli florets, bell pepper, and carrots)
- 1 Cup pineapple chunks
- 1 5-ounce can sliced water chesnuts, drained
- Cooked rice to serve; sliced spring onion and sesame seeds for garnish
Instructions
- Prep the sauce: Blend all ingredients in a high speed blender until smooth. Set aside.
- Prepare the tofu: Preheat the oven to 400F. Place the cubed tofu in a medium sized bowl and add the tamari, tossing gently to coat. Sprinkle with the corn starch and toss to combine/coat evenly. Spread the tofu on a parchment-lined, rimmed baking sheet and cook for 20 minutes, turning with a spatula halfway.
- Prepare the vegetables: While the tofu is baking, wok or skillet coated lightly with cooking spray over a medium-high heat (you can alternatively use a little bit of water for more of a steam-cook). Add the vegetables and cook 8-10 minutes, adding a little liquid as needed to prevent burning or sticking to the pan.
- Add the cooked tofu and the sauce to the pan and bring to a simmer. Cook gently for 5-10 minutes, stirring often, until the vegetables are tender and the sauce is heated through and bubbling.
- Divide the tofu veggie mixture and serve over rice. Garnish with the sliced spring onions and sesame seeds.
Nutrition Facts
Calories
338Fat
4 gSat. Fat
1 gCarbs
63 gFiber
9 gNet carbs
54 gSugar
16 gProtein
17 gSodium
415 mgCholesterol
0 mg