High Protein Sweet and Sour Rice
Elevate your weeknight dinner with this flavorful and nutritious High Protein Sweet and Sour Rice recipe! Packed with crispy pan-fried tofu, vibrant bell peppers, sweet pineapple chunks, and protein-rich edamame, this dish delivers a mouthwatering balance of tangy, sweet, and savory flavors. A silky homemade sweet and sour sauce made with apple cider vinegar, tomato paste, and maple syrup ties everything together over a bed of wholesome cooked brown rice. Ready in just 40 minutes, this quick and easy meal is perfect for vegan or vegetarian diets, offering a hearty source of plant-based protein. Garnished with fresh green onions and toasted sesame seeds, it’s a colorful, satisfying dish that’s sure to become a household favorite.
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Recipe Information
Ingredients
- 3 cups cooked brown rice
- 14 ounces firm tofu
- 3 tablespoons soy sauce (low sodium)
- 2 tablespoons cornstarch
- 2 tablespoons vegetable oil
- 1 large red bell pepper
- 1 large green bell pepper
- 1.5 cups pineapple chunks (fresh or canned, unsweetened)
- 3 large garlic cloves
- 1 tablespoon ginger, grated
- 3 tablespoons apple cider vinegar
- 2 tablespoons tomato paste
- 2 tablespoons maple syrup
- 0.5 cup water
- 1 cup edamame (shelled, cooked)
- 2 stalks green onions
- 1 tablespoon toasted sesame seeds
Instructions
Press the tofu for 15 minutes to remove excess water, then cut it into 1-inch cubes.
In a medium bowl, toss the tofu cubes with 2 tablespoons soy sauce and cornstarch until evenly coated.
Heat 1 tablespoon vegetable oil in a large non-stick skillet or wok over medium-high heat. Add the tofu and pan-fry for 6-8 minutes, turning occasionally, until golden and crispy. Remove the tofu and set aside.
Chop the red and green bell peppers into 1-inch pieces. Mince the garlic and slice the green onions thinly (keep green and white parts separate).
In the same skillet, heat the remaining 1 tablespoon of vegetable oil. Add the bell peppers and cook for 3-4 minutes until slightly softened.
Add garlic and grated ginger to the skillet and sauté for 1 minute until fragrant.
In a small bowl, whisk together the apple cider vinegar, tomato paste, remaining 1 tablespoon soy sauce, maple syrup, and water to make the sweet and sour sauce.
Add pineapple chunks and cooked edamame to the skillet with the peppers. Pour the sweet and sour sauce over the mixture and stir to combine. Cook for 4-5 minutes until the vegetables are tender and the sauce has thickened slightly.
Fold in the cooked tofu and toss gently to coat it with the sauce.
Layer the cooked brown rice on serving plates and top with the sweet and sour tofu and vegetable mixture.
Garnish with sliced green onions and toasted sesame seeds. Serve warm and enjoy!
Nutrition Facts
Calories |
2074 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.8 g | 84% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 19.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2817 mg | 122% | |
| Total Carbohydrate | 303.2 g | 110% | |
| Dietary Fiber | 39.3 g | 140% | |
| Total Sugars | 86.4 g | ||
| Protein | 94.3 g | 189% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 964 mg | 74% | |
| Iron | 19.2 mg | 107% | |
| Potassium | 3814 mg | 81% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
