Sweet and Sour Vegetables / Variation with Tofu

Last night we had a lovely sweet and sour dish and it was just as good as any take away but obviously much healthier.

We have always loved sweet and sour dishes and when we were eating meat we would always go for sweet and sour chicken or pork. So it was great to find a fantastic vegetable dish instead and we enjoyed it just as much if not more.

This dish is perfect for adaptation and could be made with many vegetables you have in stock or can get hold of. This is our favourite combination and makes a lovely meal.  Make sure you use fresh ginger as it makes all the difference (you can freeze fresh ginger and use from frozen, its easy to grate).

This is great with boiled rice or vegg fried rice/fried rice, we tend to vary what we have it with. There is also a good variation for this dish and that is to add Tofu to it. See below recipe for this variation.

Sweet and Sour Vegetables

Serves 2 (large portion) | Preparation 20 minutes | Cook 10 minutes

Ingredients

  • 1 oz (30g) Brown Sugar
  • 1 oz (30g) Cornflour
  • 3 tbsp (45ml) White Wine Vinegar
  • 1 tsp Fresh Ginger, grated
  • 1 Clove Garlic, crushed
  • 1 small tin of Pineapple, canned in juice (we used Del monte 220g can in own juices)
  • 4 tbsp Tomato Ketchup
  • 1/2 an Onion, cut into rings
  • 50g Leeks, sliced
  • 2 half Peppers, sliced (we used red and yellow, 100g weight in total)
  • 100g Cauliflower, cut into small florets
  • 50g Broccoli, cut into small florets
  • 100g Mushrooms, sliced
  • 1 tbsp Corn Oil

Method

1.) Prepare all the vegetables and put aside until they are needed. Put the rice on to cook depending on how long it takes.

2.) Make the sauce by placing the sugar, cornflour, vinegar, ginger, juice from tinned pineapple and tomato ketchup in a bowl. Mix well.

3.) Stir fry the onions, leeks, garlic and peppers in corn oil for a few minutes. Add the cauliflower, broccoli  and mushrooms and stir-fry until all vegetables are just cooked.

4.) Add the sauce mixture and pineapples and cook until thick – a couple of minutes. If it becomes to thick just add a bit more water and stir.

5.) Serve with boiled rice or Vegg Fried Rice/Fried Rice.

Copyright © The Vegan Society, slightly adapted by us.

Variation

Ingredients

  • 175 g to 200 g of Tofu (best with fresh but does work with long life as well)
  • 1 tbsp Corn Oil

Method

1.) Prepare the tofu by cutting into small cubes, about 1cm approx.

2.) Heat the oil in a frying pan and heat. Add the tofu and fry until they are brown and sealed, often takes us around 5-10 minutes. We find fresh tofu is quicker to cook and be careful with long life as if you cook at too high a temperature it can break apart.

3.) Put aside till ready to add. The time to add is at the end of step 3 and just before step 4 from above recipe.

 

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Nutritional Information (based on original recipe) – per serving

Calories: 340  | Total Fat: 7.9 g  Saturated: 1.1 g  Polyunsaturated: 4 g  Monounsaturated: 2 g  |Sodium: 413.8 mg  | Potassium: 429.9 mg | Total Carbs: 64.6 g  Dietary Fibre: 4.6 g  Sugars: 41.2 g  | Protein: 4.0 g  | Vitamin A: 9.7%  | Vitamin C: 97.7%  | Calcium: 1.5%  | Iron: 6.4%

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One Response to Sweet and Sour Vegetables / Variation with Tofu

  1. […] tend to have this with either our sweet and sour vegetables recipe or our vegetable chow mein recipe. Its a great accompaniment and makes a very enjoyable […]

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