These delicious Vegan Jerk Tofu Rice Bowls are loaded with vegetables and pair great with our Jamaican Rice and Peas for a flavor loaded dish that’s great for meal prepping.
Let’s be honest. Sometimes it’s extremely hard to think of new dinner ideas every single night of the week. These jerk tofu rice bowls with vegetables hit all the right spots to be a regular occurrence in any house.
Everyone wants flavorful meals, but they always want healthy meals. This dish loads up on the flavor and the veggies, especially when you pair it with our Jamaican rice and peas as the rice component instead of plain rice.
This dish is also customizable. So if you don’t like a particular vegetable that we use, then you can swap it out with another one or you can double up on one we did include.
Either way, definitely add this dish to your monthly rotation so it’s one less stress you have when it comes to meal time.
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What ingredients do I need for vegan jerk tofu rice bowls?
Full amounts are listed below in the printable recipe card.
- Extra-firm tofu
- Jamaican jerk marinade
- Olive oil
- Onions
- Garlic
- Bell pepper
- Zucchini, chopped
- Broccoli
- Spinach
- Pineapple
- Cooked rice (we use our Jamaican Rice and Peas)
- Salt and pepper
- Optional Toppings: Green onions, Avocado
How do I make vegan jerk tofu rice bowls?
To start, make sure your tofu has been pressed and drained by either wrapping in a towel and placing a heavy bottomed pot on top for 30 minutes or using a tofu press to go faster.
Then, if you are making our Jamaican Rice and Peas dish, start prepping that according to the directions. Otherwise, start whatever rice you prefer. Chop all your vegetables.
Once your tofu is pressed, slice in half and then into 1/2 inch cubes. In a container, place cubes and 2/3 cup jerk marinade. Cover the container and shake until all the tofu has been coated. Let sit for 30 minutes (or overnight if prepping ahead).
Cook your tofu by either:
- Placing in the air fryer at 350 degrees F for 15-20 minutes or until desired crispiness.
- Place in a single layer on a baking sheet and bake for 30 minutes at 350 degrees F.
While that is cooking, in a large skillet add your oil and heat over medium heat. Add the onions and pepper and let cook for 2-3 minutes. Add in the garlic and 2/3 cup jerk marinade. Stir.
Add in the broccoli. Stir to combine well. Reduce heat to medium low. Let cooking for 7-8 minutes, stirring often to prevent any burning. If things start sticking, you can add a splash of vegetable stock.
Add in the pineapple and stir together. Cook for 2 minutes.
Add in the zucchini and spinach and cook until spinach has wilted. Add salt, pepper, and additional marinade if desired.
Remove from heat and carefully toss in your tofu.
Layer rice in the bottom of your bowl and your tofu and vegetable mixture on top. Add any additional toppings like green onions, more marinade, or avocado. Serve.
*Note: The photos show a deconstructed dish so you can see all the parts.
Can I prep these vegan jerk rice bowls ahead?
You could prep your Jamaican rice and peas ahead of time so that it’s ready when you are serving.
Otherwise, you could prep the rice and and the tofu and vegetables and then store in separate container for at least 5 days and then just heat to cook.
If you have containers with dividers, this makes a great meal to meal prep. Just put rice on one side and the tofu and vegetables on the other.
Can this be Top 8 Allergen Friendly?
Because this is a tofu based dish, it does contain soy. There is also soy in the marinade we recommend.
Otherwise, this dish does not contain any of the major allergens.
You could swap out the tofu for other protein like chickpeas and make your own jerk sauce and swap out the soy sauce for a no soy top 8 free sauce.
What are other vegan dinner ideas?
If you love this easy vegan Caribbean inspired dinner recipe, you may be wondering what other dairy free dinner ideas we have. Here are some ideas we have (all are vegan):
- Chickpea, Cashews, and Broccoli In Garlic Sauce Skillet (pictured)
- Vegan Taco Casserole
- Dairy Free Pizza
- Vegan Italian Meatballs
- Vegan Alfredo
- Easy Dairy Free Spinach & Walnut Pesto
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Jamaican Jerk Tofu Rice Bowls with Vegetables
Ingredients
- 1 recipe Jamaican Rice and Peas (or 4 cups cooked white or brown rice)
- 1 14oz package extra firm tofu
- 1 1/3 cup jerk marinade, divided (+ more to taste)
- 1 tbsp olive oil
- 1 sweet onion
- 4 cloves garlic
- 1 red bell pepper, chopped or sliced
- 1/2 lb broccoli florets
- 1 1/2 cup fresh pineapple
- 1/2 lb zucchini, sliced thin (1 small)
- 4 cups spinach
- salt and pepper if desired
Optional Toppings
- avocado slices or cubes
- green onions
Instructions
- Press and drain by either wrapping in a towel and placing a heavy bottomed pot on top for 30 minutes or using a tofu press to go faster.
- If making Jamaican Rice and Peas dish, start prepping that according to the directions. Otherwise, start whatever rice you prefer. Chop all vegetables.
- Once tofu is pressed, slice in half and then into 1/2 inch cubes.
- In a container, place cubes and 2/3 cup jerk marinade. Cover the container and shake until all the tofu has been coated. Let sit for 30 minutes in the fridge (or overnight if prepping ahead).
- Cook tofu by either: 1. Placing in the air fryer at 350 degrees F for 15-20 minutes or until desired crispiness.
or2. Place in a single layer on a baking sheet and bake for 30 minutes at 350 degrees F. - In a large skillet, add oil and heat over medium heat.
- Add the onions and pepper and let cook for 2-3 minutes.
- Add in the garlic and 2/3 cup jerk marinade. Stir.
- Add in the broccoli. Stir to combine well. Reduce heat to medium low. Let cook for 7-8 minutes, stirring often to prevent any burning. If things start sticking, add a splash of vegetable stock and make sure heat is down to low.
- Add in the pineapple and stir together. Cook for 2 minutes.
- Add in the zucchini and spinach and cook until spinach has wilted.
- Add salt, pepper, and additional marinade if desired.
- Remove from heat and carefully toss in tofu.
- Layer 1 cup cooked rice in the bottom of bowl and tofu and vegetable mixture on top. Add any additional toppings like green onions, more marinade, or avocado. Serve.
Notes
Nutrition
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Lovely recipe! I’m also struggling for a healthier me
Hope you enjoy the recipe!