Thai-Style Tofu or Tempeh with Pineapple and Vegetables

Fresh pineapple on table

Despite the fairly long ingredient list, this Thai-style tofu dish is a quick, easy preparation with lots of  healthy components. You need only some noodles or grains and a simple salad to make a satisfying meal. This is a nice change of pace from more common soy sauce flavored stir-fries, but it’s every bit as delectable.

Serves: 4 to 6

  • 14- to 16-ounce tub extra-firm tofu
    or two 8-ounce packages tempeh, any variety
  • 2 tablespoons safflower oil
  • 1 tablespoon reduced-sodium soy sauce
  • 1 medium onion, quartered and thinly sliced
  • 8 baby carrots, halved lengthwise
  • 2 cups small broccoli florets
  • 2 cups fresh pineapple chunks, or one 15- to 16-ounce can
    pineapple chunks, drained (reserve juice for a different use)
  • One 15-ounce can baby corn, drained
  • 1 cup diced ripe tomatoes
  • 1 cup reduced-fat coconut milk
  • 2 teaspoons good quality curry powder, more or less to taste
  • 1/2 to 1 teaspoon red or green curry paste, or Sriracha sauce, optional
  • 2 tablespoons arrowroot or cornstarch
  • 1/4 cup minced fresh cilantro, or more, to taste
  • Salt to taste
  • Hot cooked grains (rice, quinoa, or couscous) or noodles

If using tofu, cut it into 6 slabs crosswise. Blot well on paper towels or tea towels (or use a tofu press if you have one), then cut into dice. If using tempeh, simply cut into large dice.

Heat half of the oil with the soy sauce in a stir-fry pan. Add the tofu and stir-fry over medium-high heat until golden on most sides, about 10 minutes. Remove to a plate and set aside.

Heat the remaining oil in the pan. Add the onion and carrots and sauté over medium heat for 5 minutes.

Add the broccoli, pineapple, baby corn, tomatoes, coconut milk, optional lemongrass, curry powder, and curry paste. Gently stir in the tofu. Bring to a simmer, then cook for 5 minutes.

Combine the arrowroot or cornstarch and optional curry paste in a cup or small bowl. Add enough water to dissolve, then pour the mixture into the pan. Simmer gently until the liquid has thickened.

Stir in the cilantro, then season with salt. Serve at once in shallow bowls over hot cooked grains or noodles. If you’d like, pass around more hot sauce and/or chopped cilantro for serving.

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