Fiery Mango & Tofu Veggie Stir-Fry
Fiery Mango & Tofu Veggie Stir-Fry balances juicy mango and pineapple with a bright, gingery heat from habanero and garlic. Golden tofu and crisp carrots, celery, and chiles deliver satisfying texture, while soy and rice vinegar keep the sauce tangy-sweet. Serve it for a lively weeknight dinner or a plant-based centerpiece when you want bold, fresh flavors.
- Prep35 mins
- Cook25 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Fiery Mango & Tofu Veggie Stir-Fry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 50 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 34 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 50
- Heart Health
- 82
- Metabolic
- 57
- Digestive
- 39
- Inflammatory
- 41
- Performance
- 58
- General Wellness
- 1
In a small saucepan, combine the pineapple, broth, mango, habanero, ginger, garlic, soy sauce, brown sugar, rice vinegar, and turmeric. Simmer over medium heat for 10 to 15 minutes.
- 2
Carefully pour the sauce into a food processor or blender and blend until smooth. Set aside.
- 3
Put the tofu in a large mixing bowl and add enough cornstarch to lightly coat all the pieces.
- 4
Heat a wok over high heat. Add vegetable oil to the hot wok and heat until shimmering, about 1 minute. Add the tofu and stir-fry until evenly golden brown, about 5 minutes. Transfer the tofu to a plate and set aside.
- 5
Add the celery, carrots, mangos, and green peppers to the wok and stir-fry until they are bright and tender-crisp, about 5 minutes. Return the tofu to the pan with the sauce and mix well. Taste and add salt as needed. Serve topped with cilantro and scallions.
- Calories 491.84 kcal High 25%
- Protein 15.77 g Good Source 32%
- Carbohydrate 76.18 g 28%
- Total Fat 12.61 g Moderate 16%
- Saturated Fat 1.77 g Moderate 9%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.39 mg Low Source 0%
- Sodium 1725.34 mg High 75%
- Dietary Fiber 13.01 g Good Source 46%
- Total Sugars 22.17 g --
- Added Sugars 0.1 g Low Source 0%
- Calcium 474.5 mg Good Source 37%
- Iron 4.14 mg Good Source 23%
- Potassium 1635.96 mg Good Source 35%
- Vitamin A 235.52 mcg Good Source 26%
- Vitamin C 61.0 mg Good Source 68%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Celery
- Corn 🌽
- Garlic 🧄
- Onions 🧅
About This Recipe
Fiery Mango & Tofu Veggie Stir Fry is made with 18 ingredients and serves 4. It takes about 1 hr and is rated medium. Key ingredients include Brown Sugar, Celery, Cornstarch, and Diced Green Chiles. Each serving provides about 491.84 kcal, and is a good source of protein.
Recipe Questions
- What is Fiery Mango & Tofu Veggie Stir-Fry made of?
- The main ingredients are Brown Sugar, Celery, Cornstarch, Diced Green Chiles, Extra-Firm Tofu. The full list of 18 is above.
- How long does it take to make Fiery Mango & Tofu Veggie Stir-Fry?
- About 1 hr in total: 35 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 491.84 kcal. The full nutrition breakdown is above.
- Is Fiery Mango & Tofu Veggie Stir-Fry easy to make?
- This recipe is rated medium, with 18 ingredients and 5 steps.
- Is Fiery Mango & Tofu Veggie Stir-Fry healthy?
- Fiery Mango & Tofu Veggie Stir-Fry has an easyChef Pro health score of 56/100. Per serving, it provides 491.84 calories and 15.77 g of protein, or 32% of the Daily Value. It is a good source of dietary fiber, calcium, iron, potassium, vitamin A and vitamin C. Worth noting per serving: sodium at 1725.34 mg (75% of the Daily Value) and saturated fat at 1.77 g (9% of the Daily Value). It contains Soy, Celery, Corn, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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