Golden baked tofu meatballs, crisp-tender vegetables and pineapple in a bright, sticky sweet-chili glaze—adapted to bring the sodium down without flattening the flavor.
Plant-ForwardBuilt around plant foods and everyday ingredients.
Whole-Food FocusDesigned to make nutrient-dense choices easier.
Flavor FirstHerbs, spices and aromatics bring satisfying flavor.
Everyday WellnessA practical recipe for a balanced eating pattern.
Ingredients
28 ounces extra-firm tofu, well pressed
1 cup panko breadcrumbs, preferably lower-sodium
3 tablespoons cornstarch
2 tablespoons nutritional yeast
1 tablespoon lower-sodium soy sauce or tamari
2 garlic cloves, finely grated
2 green onions, thinly sliced
1 teaspoon garlic powder
1 teaspoon paprika
½ teaspoon black pepper
¼ cup finely diced water chestnuts, optional
1–3 tablespoons pineapple juice, only if needed to bind
Neutral oil spray or 1 tablespoon neutral oil
1 large head broccoli, cut into florets
1 red bell pepper, sliced
¼ cup water
1½ cups pineapple juice
½ cup sweet chili sauce
2 tablespoons lower-sodium soy sauce or tamari
2 tablespoons rice vinegar
4 garlic cloves, minced
1 teaspoon grated fresh ginger
1 cup pineapple chunks, drained
½–1 teaspoon red-pepper flakes or chili-garlic paste, to taste
1 tablespoon cornstarch mixed with 2 tablespoons water
1–2 teaspoons fresh lime juice
Sliced green onion, sesame seeds and lime wedges, for serving
Brown rice, quinoa or a brown-rice–quinoa blend, optional for serving
Directions
Heat the oven to 400°F and line a rimmed baking sheet with parchment paper.
Crumble the pressed tofu very finely into a large bowl. Add the panko, 3 tablespoons cornstarch, nutritional yeast, 1 tablespoon lower-sodium soy sauce, grated garlic, green onions, garlic powder, paprika, black pepper and water chestnuts, if using. Mix thoroughly and let stand for 5 minutes. If the mixture will not hold together, add pineapple juice 1 tablespoon at a time.
Shape the mixture into 18–20 compact balls and arrange them on the prepared pan. Mist lightly with oil, or brush with a portion of the tablespoon of oil. Bake for 25–30 minutes, turning halfway through, until firm and golden.
While the meatballs bake, heat a large skillet over medium-high heat with a light coating of the remaining oil. Add the broccoli and bell pepper and cook for 2–3 minutes. Pour in ¼ cup water, cover and steam for 3–4 minutes, until the broccoli is bright green and crisp-tender. Transfer the vegetables to a plate.
In the same skillet, stir together 1½ cups pineapple juice, sweet chili sauce, 2 tablespoons lower-sodium soy sauce, rice vinegar, minced garlic, ginger and red-pepper flakes. Bring to a gentle simmer and cook for 4–5 minutes. Add the pineapple chunks and cook for 1 minute.
Whisk the cornstarch-and-water slurry once more, then stir it into the simmering sauce. Cook for 1–2 minutes, stirring, until the sauce is glossy and thick enough to coat a spoon.
Return the vegetables to the skillet and add the baked tofu meatballs. Fold everything together gently and cook for 1–2 minutes, until evenly glazed and heated through. Remove from the heat and stir in the lime juice.
Finish with sliced green onion, sesame seeds and lime wedges. Serve as is or over brown rice, quinoa or a brown-rice–quinoa blend.
Pairs Well With
These recipes make natural companions on the same plate:
Women First Morgantown • Find this recipe online: https://www.womenfirstmorgantown.com/pineapple-sweet-chili-tofu-meatballs-vegetables.html
A friendly note: These recipes are offered for general wellness inspiration. Individual nutrition needs and food restrictions vary; ask your healthcare professional for personalized guidance.
