Looking for a delicious and easy meatless meal that's packed with flavor? Look no further than this jerk tofu grain bowl! The combination of sweet potatoes, bell peppers, and tofu, seasoned with a zesty jerk marinade, will have your taste buds singing. This recipe is not only flavorful but also incredibly easy to make, perfect for busy weeknights.
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% |
As you can see, this recipe provides a balanced combination of macronutrients, with a moderate amount of fat, a higher proportion of carbohydrates, and a respectable protein content. Notably, the high fiber content contributes to digestive health and satiety.
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% |
This recipe stands out for its exceptional vitamin C content, which plays a crucial role in immune function and antioxidant defense. The inclusion of calcium, iron, and potassium further contributes to overall health and well-being.
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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