Healthy Meal Prep
Spicy Vegan Mango and Tofu Stir-Fry Recipe

Spicy Vegan Mango and Tofu Stir-Fry


This mango and tofu stir fry dish comes with a sweet and spicy sauce for added deliciousness and is completely vegan.


  • 1 (8 ounce) can diced pineapple, undrained
  • ½ cup vegetable broth
  • 1 mango - peeled, seeded and diced
  • 1 habanero pepper, stemmed, or more to taste
  • 1 (2 inch) piece fresh ginger, peeled and thinly sliced
  • 4 cloves garlic
  • 3 tablespoons soy sauce
  • 1 tablespoon brown sugar
  • 1 tablespoon rice vinegar
  • ½ teaspoon ground turmeric
  • 1 (12 ounce) package extra-firm tofu, pressed and cut into thin strips
  • 1 tablespoon cornstarch, or as needed
  • 2 tablespoons vegetable oil
  • 3 stalks celery, cut into very thin strips
  • 2 large carrots, cut into thin strips
  • 2 mangos - peeled, seeded, and cut into thin strips
  • 2 green chile peppers, cut into very thin strips
  • salt to taste
  • 1 tablespoon chopped fresh cilantro, or to taste
  • 1 tablespoon chopped scallions, or to taste


  1. Combine pineapple, broth, mango, habanero, ginger, garlic, soy sauce, brown sugar, rice vinegar, and turmeric in a small saucepan. Simmer over medium heat, 10 to 15 minutes.
  2. Pour sauce contents carefully into the bowl of a food processor or electric blender and mix until smooth. Set aside.
  3. Place tofu in a large mixing bowl and add enough cornstarch to lightly coat all pieces.
  4. Heat a wok over high heat. Add vegetable oil to the hot wok; heat until shimmering, about 1 minute. Add tofu and stir-fry until uniformly golden brown, about 5 minutes. Transfer tofu to a plate and set aside.
  5. Place celery, carrots, mangos, and green peppers into the wok and stir-fry until they are soft and have a bright color while remaining firm, about 5 minutes. Add tofu back to the pan with sauce and combine well. Taste and add salt as needed. Serve topped with cilantro and scallions.

Add comment

Nutritional Information

Spicy Vegan Mango and Tofu Stir-Fry

Servings Per Recipe: 4
Calories: 299.5
% Daily Value *
protein: 20 %
carbohydrates: 14 %
exchange other carbs:
dietary fiber: 20 %
fat: 18 %
saturated fat: 8 %
vitamin a iu: 151 %
niacin equivalents: 34 %
vitamin b6: 28 %
vitamin c: 161 %
folate: 15 %
calcium: 36 %
iron: 32 %
magnesium: 23 %
potassium: 19 %
sodium: 33 %
thiamin: 27 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Powered by the ESHA Research Database © 2018,
ESHA Research, Inc. All Rights Reserved