The tofu is "jerked" to perfection, giving it a smoky and spicy flavor. The addition of roasted sweet potatoes adds a touch of sweetness, while the black beans and rice provide a satisfying base. This grain bowl is also a great way to get your veggies in, with the colorful bell peppers adding a vibrant crunch. This recipe is perfect for a light and flavorful meal, or as a side dish for a larger spread.
Ingredients You'll Need 👩🍳:
- 2 cups white rice
- 4 cups water
- 1 large sweet potato, peeled and cubed
- 3 tablespoons coconut oil or vegetable oil, divided
- 1/2 red bell pepper, sliced
- 1/2 green bell pepper, sliced
- 1/2 orange bell pepper, sliced
- 1 (14 ounce) package extra firm tofu
- 1 (15 ounce) can black beans, drained and rinsed
- 1 teaspoon jerk seasoning, or to taste
- 2 tablespoons jerk marinade
Instructions:
- Cook the rice: Bring water and rice to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until rice is tender and water has been absorbed, 20 to 25 minutes. Keep warm.
- Roast the sweet potatoes: Preheat oven to 450 degrees F (230 degrees C). Toss cubed sweet potatoes in 1 tablespoon oil. Spread evenly on a baking sheet. Roast sweet potatoes in the preheated oven until tender but not too soft, 15 to 20 minutes.
- Sauté the peppers: Heat a cast iron skillet with 1 tablespoon coconut oil over medium-high heat. Add red, green, and orange bell peppers and saute for 2 to 3 minutes. Remove from the skillet and set aside.
- Cook the tofu: Add remaining 1 tablespoon coconut oil to the same skillet. Add tofu evenly. Cook for 2 minutes and gently flip to the other side. Continue cooking, turning occasionally, until tofu gets a little crisp on the edges, 6 to 8 minutes.
- Add the jerk marinade: Add jerk marinade, being deliberate about making sure tofu is covered. Once tofu starts to caramelize from the marinade, remove from heat.
- Warm the black beans: Warm black beans in a microwave-safe dish until hot, 2 to 3 minutes, stirring every 30 seconds.
- Assemble the grain bowls: Divide rice, tofu, peppers, sweet potatoes, and black beans evenly into individual serving bowls.
Tips for Success:
- For extra flavor, try adding a squeeze of lime or a drizzle of hot sauce to your bowl.
- If you don't have jerk seasoning, you can use a blend of smoked paprika, cayenne pepper, thyme, and allspice.
- Feel free to customize this recipe with your favorite vegetables, such as broccoli, carrots, or corn.
- For a vegan option, substitute the jerk marinade with a vegan jerk marinade.
A Nutritional Breakdown: Unveiling the Details
This recipe, designed for 6 servings, offers a caloric intake of 305 calories per serving. Let's delve into the macronutrient breakdown:
Nutrient | Amount per Serving | % Daily Value |
---|---|---|
Total Fat | 12g | 15% |
Saturated Fat | 6g | 32% |
Total Carbohydrate | 38g | 14% |
Dietary Fiber | 7g | 25% |
Protein | 14g | 27% |
Vitamins and Minerals: A Spectrum of Essential Nutrients
Beyond macronutrients, this recipe boasts an array of essential vitamins and minerals:
Nutrient | Amount per Serving | % Daily Value |
---|---|---|
Vitamin C | 85mg | 95% |
Calcium | 231mg | 18% |
Iron | 4mg | 20% |
Potassium | 535mg | 11% |
Looking for More Delicious Meatless Recipes?
If you enjoyed this jerk tofu grain bowl, you might also like these other meatless recipes:
- Vegetarian Black Bean Burgers
- Easy Vegan Chili
- Lentil Soup
Enjoy your delicious jerk tofu grain bowl!
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