High Protein Sweet and Sour Rice

Elevate your weeknight dinner game with this vibrant and nutritious High Protein Sweet and Sour Rice! Packed with crispy pan-fried tofu, hearty brown rice, and a colorful mix of bell peppers, pineapple, and edamame, this dish delivers a satisfying balance of textures and flavors. The homemade sweet and tangy sauce, made with apple cider vinegar, tomato paste, and maple syrup, ties everything together beautifully without relying on store-bought options. Perfect for plant-based eaters or anyone seeking a protein-rich, vegan-friendly meal, this recipe comes together in just 40 minutes. Top it off with fresh green onions and toasted sesame seeds for a delightful finishing touch that will keep everyone coming back for seconds!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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

Directions

Step 1

Press the tofu for 15 minutes to remove excess water, then cut it into 1-inch cubes.

Step 2

In a medium bowl, toss the tofu cubes with 2 tablespoons soy sauce and cornstarch until evenly coated.

Step 3

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.

Step 4

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).

Step 5

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.

Step 6

Add garlic and grated ginger to the skillet and sauté for 1 minute until fragrant.

Step 7

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.

Step 8

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.

Step 9

Fold in the cooked tofu and toss gently to coat it with the sauce.

Step 10

Layer the cooked brown rice on serving plates and top with the sweet and sour tofu and vegetable mixture.

Step 11

Garnish with sliced green onions and toasted sesame seeds. Serve warm and enjoy!

Nutrition Facts

Serving size	2227 grams (2227.0g)

Amount per serving	% Daily Value*
Calories	2074

Total Fat 65.80g	84%
Saturated Fat 9.50g	48%
Polyunsaturated Fat 19.00g
Cholesterol 0mg	0%
Sodium 2817mg	122%
Total Carbohydrate 303.20g	110%
Dietary Fiber 39.30g	140%
Total Sugars 86.40g
Protein 94.30g	189%

Vitamin D 0IU	0%
Calcium 964mg	74%
Iron 19mg	107%
Potassium 3814mg	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.

Source of Calories

Fat: 27.1%

Protein: 17.3%

Carbs: 55.6%