This no-added-sugar pineapple tofu stir fry is a flavorful, plant-based dinner that comes together in about 35–40 minutes. Crispy tofu, juicy pineapple chunks and vibrant vegetables are tossed in a naturally sweet pineapple-ginger sauce, making a satisfying meal that’s excellent for weeknights and leftovers.
If you enjoy takeout-style meals at home, this pineapple tofu stir fry is an easy, healthier alternative. It uses simple pantry ingredients, relies on pineapple juice to provide natural sweetness instead of cane sugar, and pairs perfectly with rice or noodles to soak up the sauce.
The dish features a tangy-sweet pineapple ginger sauce, crispy pan-fried tofu, and plenty of colorful vegetables. I use tamari to keep the recipe gluten-free and a touch of hoisin for depth and an authentic Asian-style flavour. It’s delicious, comforting, and a great recipe to have on repeat.
Ingredients you’ll need
This recipe uses straightforward, wholesome ingredients. Adjust quantities to taste or scale the recipe as needed.
- Tofu: 400g / 14 oz firm or extra-firm tofu, cubed (pressed to remove excess moisture)
- Sesame oil: 1 tablespoon, plus extra for cooking
- Tapioca or arrowroot flour: 2 tablespoons to coat the tofu
- Salt and pepper: to taste
- Spring onions: 4, sliced
- Red and yellow capsicum (bell peppers): 1 each, diced
- Broccoli: 1 head, chopped into small florets
- Pineapple chunks: 15 oz (432 g) can in juice; drain and reserve the juice for the sauce
- Roasted cashews: ¼ cup (optional) for crunch
- Sesame seeds: for garnish
Sauce:
- ½ cup reserved pineapple juice
- 2 tablespoons rice wine vinegar
- ⅓ cup tamari (low-sodium recommended)
- 3 tablespoons hoisin sauce
- 1 tablespoon minced garlic
- ½ teaspoon ground ginger (or 1 tablespoon fresh grated ginger)
- 2 tablespoons tapioca or arrowroot flour (to thicken)
How to make easy, healthy pineapple tofu
Follow these straightforward steps for a crisp, saucy stir fry.
- Prep: Press the tofu to remove excess water, then cube it. Chop the vegetables and slice the spring onions.
- Coat the tofu: In a large bowl, sprinkle the tapioca/arrowroot, salt and pepper over the tofu. Gently toss with your hands until each piece is evenly coated.
- Fry the tofu: Heat about ½ tablespoon sesame oil in a large pan over medium-high heat. Add the coated tofu and cook 7–8 minutes, flipping halfway, until golden and crisp. Remove tofu from the pan and set aside.
- Sauté the vegetables: In the same pan, add the remaining sesame oil. Add spring onions, capsicum and broccoli and cook 7–8 minutes, stirring occasionally, until just beginning to soften.
- Make the sauce: While the vegetables cook, whisk together the reserved pineapple juice, rice wine vinegar, tamari, hoisin, garlic, ground or fresh ginger and 2 tablespoons tapioca/arrowroot in a bowl until smooth.
- Combine and thicken: Return the tofu to the pan, add the pineapple chunks and cashews (if using), then pour in the sauce. Simmer over medium heat for 5–6 minutes, stirring, until the sauce thickens and coats the tofu and vegetables.
- Finish and serve: Sprinkle with sesame seeds and extra sliced spring onions if desired. Serve immediately over steamed rice, noodles, or cauliflower rice.
Can I use different vegetables?
Yes. This stir fry is flexible and great for using up leftovers. Swap broccoli for cauliflower, add mushrooms, zucchini, yellow squash, snow peas or sliced carrots. Choose the vegetables you prefer and adjust cooking times so everything stays crisp-tender.
How can I serve this stir fry?
Serve over basmati rice, jasmine rice, brown rice, noodles or cauliflower rice to absorb the sauce. You can also enjoy it on a bed of steamed greens or on its own as a light meal.
Storage and reheating
- Refrigerator: Store leftovers in a covered container for up to 5–6 days.
- Freezer: Freeze portions in resealable freezer bags for up to 3 months. Thaw in the refrigerator before reheating.
- Reheat: Reheat on the stovetop over low heat with a splash of water to restore moisture, or microwave in 30–60 second intervals, stirring between intervals until heated through.
Notes
- To press tofu quickly, wrap it in a clean towel and place a heavy pan or cans on top for 15–20 minutes.
- If you prefer a sweeter sauce, reduce the tamari slightly and add an extra splash of pineapple juice, but the canned pineapple juice usually provides ample sweetness without added sugar.
- For a spicier version, add a dash of chili flakes or a splash of sriracha to the sauce.
If you try this pineapple tofu stir fry, feel free to leave a comment and share any tweaks you made. Enjoy!