Vegan Pineapple Tofu & Rice

This dish, Vegan Pineapple Tofu & Rice, is perfect if you’re in the mood for something savory, sweet, and filling. This colorful meal, which combines golden crispy tofu, luscious pineapple chunks, and perfectly seasoned rice, is full of tropical flavors. It’s an excellent plant-based lunch or supper choice that’s simple to prepare, suitable for the whole family, and compatible with Weight Watchers! This meal will become a weekly staple, regardless of how familiar you are with tofu. Vegan Pineapple Tofu & Rice demonstrates that eating healthily doesn’t have to be tedious or difficult with its well-balanced nutrition and robust flavor.

STATS:

• Calories: 340 kcal per serving
• Prep Time: 15 minutes
• Serving Size: 1 bowl
• Cooking Time: Twenty-five(25) mins
• Cuisine: Asian-Inspired
• Total Time: 40 minutes
• Course: Main Course
• Diet: Vegan, Weight Watchers Friendly
• Servings: 4

EQUIPMENT:

• Non-stick skillet or wok
• Mixing bowls
• Spatula or wooden spoon
• Measuring spoons and cups
• Rice cooker or pot
• Paper towels

INGREDIENTS:

• A block of cubed & pressed tofu(extra-firm)
• One tablespoon of cornstarch
• A tablespoon of low-sodium soy sauce
• One tablespoon of sesame or olive oil

For the sauce made with pineapple:

• One cup of chunky pineapple(fresh/canned)
• 1/4 cup of pineapple juice
• Two teaspoons of soy sauce with reduced sodium
• One spoonful of maple syrup
• One tablespoon of rice vinegar
• A teaspoon of (minced)garlic
• Minced ginger, one tsp.
• One tbsp. of water + Cornstarch, 1 tsp.

Regarding the vegetables and rice:

• Two cups of cooked brown rice
• One cup of florets of broccoli
• One cup of kale, chopped
• 1/4th cup of chopped bell pepper(red).
• To taste, add salt and pepper.

INGREDIENT NOTES:

Tofu:

• Be sure to remove much of the water from the tofu by pressing it properly. It allows the meat to take on the flavor, and it browns and crisps well during cooking.

Pineapple:

• Fresh pineapple gives the best taste, although canned pineapple with 100% juice tastes just as nice. Stay away from popsicles that have syrup in the recipe.

Soy Sauce:

• For meals that are heart-healthy and suitable for Weight Watchers, use low-sodium soy sauce.

Rice:

• Fiber is higher and the glycemic index is lower for brown rice than for white rice. Another option for a lower-carb supper is to use cauliflower rice.

Veggies:

• Broccoli and kale contain a lot of fiber, vitamins A and C, and antioxidants. Do not miss them!

INSTRUCTIONS:

1. Tenderize the rice in its cooker/pot as directed on the package.
2. Whisk the mixture with a fork and move it to a different bowl.
3. Mix the tofu, soy sauce, and cornstarch in a bowl until all the tofu gets an even coating.
4. Put olive oil in a skillet over medium heat.
5. Let the tofu cook for 6–8 minutes, turning it over often to get all sides golden and crisp. Set aside.
6. Use steam or sauté the broccoli, kale, and red bell pepper until they are just tender.
7. Put in a pinch of salt and reserve the mixture for a moment.
8. Put pineapple chunks, juice, soy sauce, maple syrup, vinegar, garlic, and ginger into a small saucepan.
9. Simmer the mixture in a pan on the stove.
10. After adding the slurry, continue to boil the sauce until it starts to thicken, about one or two more minute .
11. Put the tofu back into the pan and top it with the pineapple sauce. Mix the ingredients together by tossing.
12. Mix the cooked vegetables into the soup.
13. Transfer brown rice into bowls and add the pineapple tofu mixture on top.
14. Sesame seeds or green onions may be sprinkled on top if you wish.

TIPS:

• Baking your tofu at 400°F (200°C) will take 20 to 25 minutes, or you could air fry it at 375°F for about 10 to 12 minutes.
• Like a kick in your food? Just mix in a little bit of sriracha or red pepper flakes into the sauce.
• Easy to cook ahead if desired! Separately keep the rice, meat, and sauce, then combine the ingredients just before you reheat.

STORAGE INFORMATION:

FRIDGE:

• Keep leftover food in a jar(sealed) to refrigerate for approximately four days. Heat the dumplings in a pan or microwave until they are nicely warmed.

FREEZER:

• Tofu can be frozen without a problem, but it will feel chewy after being thawed. Store the tofu mixture in a container apart from the rice when freezing. In the freezer, the dish keeps for up to two months. Cool it in the freezer and recook it before eating.

FAQs:

Is it possible to use this recipe without oil?

• Yes! Drop the oil and either bake or air fry the tofu instead of browning it in a pan. Use water to cook the vegetables in a nonstick skillet.

What would be a suitable substitute for soy sauce?

• To avoid soy and gluten, keep tamari or coconut aminos on hand. They have a similar salty taste, but they use fewer additional ingredients.

Is it okay to prepare the dish in advance for meal prep?

• Indeed, you can easily create this for meal prep. Store in airtight containers and store them in the refrigerator. To get a fresh and glossy sauce at serving, keep it separate from the fries.

NUTRITIONAL INFORMATION:

Calories: 340 kcal
Carbs: 35g
Fiber: 5g
Protein: 18g
Fat: 12g
Calcium: 150mg
Iron: 3mg
Sodium: 400mg
Potassium: 450mg
Vitamin A: 600 IU
Serving Size: 1 ½ cups
Servings Per Recipe: 4