Jerk Tofu Grain Bowls
Savor the vibrant flavors of Jerk Tofu Grain Bowls, a delightful fusion of spicy jerk marinated tofu, earthy grains, and colorful vegetables. This dish offers a perfect balance of textures and tastes, making it an ideal choice for casual dinners or meal prep. With its stunning presentation and mouthwatering aroma, these bowls will impress your family and friends while keeping your culinary experience simple and enjoyable.
- Prep Time: 35 minutes
- Cook Time: 25 minutes
- Total Time: 1 hour
- Yield: Serves 4
- Category: Main
- Method: Sautéing
- Cuisine: Caribbean
Ingredients
Scale
- 14 oz firm tofu
- 2 tbsp jerk spice blend
- 1 tbsp olive oil (plus more for sautéing)
- 1 lime (juiced)
- 1 cup quinoa or brown rice
- 1 cup bell peppers (sliced)
- ½ cup red onion (sliced)
- ¼ cup fresh cilantro or parsley (for garnish)
Instructions
- Press the tofu between paper towels to remove excess moisture for about 15 minutes.
- In a bowl, mix jerk spice blend, olive oil, and lime juice. Cut tofu into cubes, coat with the marinade, and let it sit for at least 20 minutes.
- Rinse quinoa or brown rice under cold water. Cook according to package instructions.
- Heat olive oil in a skillet over medium heat. Sauté sliced onions and bell peppers until soft (about 5-7 minutes).
- In another skillet, cook marinated tofu cubes over medium heat until golden brown on all sides (approximately 10-12 minutes).
- Assemble bowls by layering cooked grains, sautéed veggies, and crispy tofu. Garnish with fresh herbs and an extra squeeze of lime juice.
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 3g
- Sodium: 500mg
- Fat: 16g
- Saturated Fat: 2g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 8g
- Protein: 15g
- Cholesterol: 0mg
Keywords: - For added sweetness, consider including roasted sweet potatoes. - Customize with vegetables like broccoli or snap peas based on preference. - Store leftovers in an airtight container in the fridge for up to three days; reheat gently.