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Sweet and sour caulifloweris a vegan spin on a popular Chinese takeout meal. Crispy oven-baked cauliflower florets are coated in a sticky sweet and sour sauce, and you can have this delicious stir fry on the table in 30 minutes!
Featuring crunchy cauliflower, juicy pineapple and loads of Chinese flavourings, this vegan sweet and sour cauliflower is comfort food at its best.
All it takes is 30 minutes to bake the cauliflower in the oven for the perfect crunch and make the sauce in the meantime.
You'll end up with a delicious bowl of vegan sweet and sour that's so much better than takeout.
Why you'll love this sweet and sour cauliflower
- The flavours are absolutely amazing.The sweetness of the cauliflower and pineapple pairs perfectly with the soy sauce mixture for that unmistakable sweet and sour flavour.
- It's super versatile.You can easily make this sweet and sour cauliflower recipe your own by adding extra veggies.
- It's ready in 30 minutes.Making a batch of this vegan sweet and sour cauliflower takes less time than it would take to order in.
Ingredients and substitutions
Cauliflower— A medium cauliflower of about 500 g (1 lb) is enough for this cauliflower stir fry. Cut it into small-medium florets, so it gets on the crispy side quickly.
Vegetable oil— Any vegetable oil works here — sunflower, canola and sesame oil are all good options.
Onion and red bell peppers— I like to dice the onion and red pepper quite small in this stir fry, so they cook quicker.
Garlic— Fresh garlic is crucial for that distinct flavor in sweet and sour cauliflower. Don't rely on jarred garlic, as the flavor won't be the same.
Canned pineapple— You'll need a small can of pineapple and its juice for this recipe. If possible, go for pineapple in natural juice and avoid the kind that has extra sugar added.
Rice vinegar— You can sub rice vinegar with apple cider vinegar.
Tamari sauce— This is optional, and you can just use two tablespoons of dark soy sauce instead.
Dark soy sauce— Use a low-sodium soy sauce if you don't want your stir fry to be too salty.
Ketchup— Tomato ketchup is a traditional ingredient in veggie sweet and sour recipes, but you can use tomato paste instead.
Light brown sugar— Four tablespoons of sugar may seem excessive, but keep in mind that this is a sweet and sour vegan sauce, and the sugar is needed for the sweet component.
Cornstarch— The purpose of the cornstarch is to thicken the sauce and give it that "sticky" consistency specific to sweet and sour stir-fries.
How to make sweet and sour cauliflower stir fry
Start by baking the cauliflower. Preheat the oven to 200°C (400°F) and spray a baking tray with a bit of oil.
Add the cauliflower florets to a large bowl and add the oil, salt and pepper. Toss well, then arrange the cauliflower in a single layer on the baking sheet. Bake for 15-20 minutes until crispy, flipping halfway through.
Meanwhile, make the stir fry. Heat the remaining vegetable oil in a large, deep pan and fry the onion and red pepper for 2-3 minutes over medium heat.
Stir in the garlic and cook for another minute until fragrant.
Next, add the pineapple juice, rice vinegar, tamari sauce, dark soy sauce, ketchup and light brown sugar.
Allow the sauce to bubble for 1-2 minutes, then stir in the cornstarch mixture. Continue to cook for 1-2 minutes until the sauce thickens.
Stir in the pineapple chunks and baked cauliflower. Toss well to combine and serve over your favourite rice or noodles.
Leftovers and storage
- This sweet and sour cauliflower will keep well in the fridge for up to 5 days in an airtight container.
- It's best to reheat it in the microwave. Make sure it's piping hot before serving.
- You can also freeze this stir fry for up to 3 months. Thaw it in the fridge overnight before reheating.
Recipe notes and tips
- You can add other veggies besides onions and bell peppers. Snap peas, broccoli and bean sprouts are just a couple of ideas.
- This stir fry is delicious with rice, but you can also serve it with noodles or cauliflower rice for a low-carb option.
- If you want your sweet and sour cauliflower to be saucier, double the sauce recipe but keep the cauliflower quantity the same.
If you liked this vegan sweet and sour cauliflower, you might also like some of my other easy vegan stir fry recipes:
- Vegan Chinese Jackfruit Stir Fry
- Easy Garlic Tofu Stir Fry
- Vegan Kung Pao Tofu
- Sticky Lemon Tofu
- Vegan Pad Thai with Crispy Tofu
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Yield: 4
Vegan Sweet and Sour Cauliflower
Sweet and sour cauliflower is a vegan spin on a popular Chinese takeout meal. Crispy oven-baked cauliflower florets are coated in a sticky sweet and sour sauce, and you can have this delicious stir fry on the table in 30 minutes!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Ingredients
For the cauliflower
- 1 medium cauliflower, sliced in small florets (about 500 g/1 lb)
- 1 tablespoon vegetable oil
- ½ teaspoon salt
- ¼ teaspoon ground black pepper (optional)
For the stir fry
- 1 tablespoon vegetable oil
- 1 medium onion, diced
- 1 medium red bell pepper, sliced
- 2 large garlic cloves, minced
- 230 g (8.1 oz) canned pineapple in juice
- 1 tablespoon rice vinegar
- 1 tablespoon tamari sauce
- 1 tablespoon dark soy sauce
- 2 tablespoons ketchup
- 4 tablespoons light brown sugar
- 1 tablespoon cornstarch mixed with 4 tablespoons water
Instructions
- Start by baking the cauliflower. Preheat the oven to 200°C (400°F) and spray a baking tray with a bit of oil.
- Add the cauliflower florets to a large bowl and add the oil, salt and pepper. Toss well then arrange the cauliflower in a single layer on the baking sheet. Bake for 15-20 minutes until crispy, flipping halfway through.
- Meanwhile, make the stir fry. Heat the remaining vegetable oil in a large, deep pan and fry the onion and red pepper for 2-3 minutes over medium heat.
- Stir in the garlic and cook for another minute until fragrant. Next, add the pineapple juice, rice vinegar, tamari sauce, dark soy sauce, ketchup and light brown sugar.
- Allow the sauce to bubble for 1-2 minutes, then stir in the cornstarch mixture. Continue to cook for 1-2 minutes until the sauce thickens.
- Stir in the pineapple chunks and baked cauliflower. Toss well to combine and serve over your favourite rice or noodles.
Nutrition Information:
Yield:
4Serving Size:
1
Amount Per Serving:Calories: 206Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 835mgCarbohydrates: 34gFiber: 5gSugar: 24gProtein: 5g
Nutritional information is an estimate provided by an online nutrition calculator.
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