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Vegan Jerk Tofu Rice Bowl with Vegetables on a white table.
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5 from 2 votes

Jamaican Jerk Tofu Rice Bowls with Vegetables

These delicious Jamaican 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.
Prep Time15 minutes
Cook Time1 hour 15 minutes
Total Time1 hour 30 minutes
Course: Main Course
Cuisine: Jamaican
Servings: 4 peoples
Calories: 438kcal

Ingredients

  • 1 recipe Jamaican Rice and Peas (or 4 cups cooked white or brown rice)
  • 1 14oz package extra firm tofu
  • 1 ⅓ cup jerk marinade, divided (+ more to taste)
  • 1 tablespoon olive oil
  • 1 sweet onion
  • 4 cloves garlic
  • 1 red bell pepper, chopped or sliced
  • ½ lb broccoli florets
  • 1 ½ cup fresh pineapple
  • ½ 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 ½ inch cubes.
  • In a container, place cubes and ⅔ 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.

    or
    2. 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 ⅔ 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

*See post for notes about Top 8 Allergy Free variation
**Nutritional facts are just estimates. Please utilize your own brand nutritional values to double check against our estimates.
*Note: The photos show a deconstructed dish so you can see all the parts. 

Nutrition

Serving: 1bowl | Calories: 438kcal | Carbohydrates: 86g | Protein: 11g | Fat: 5g | Saturated Fat: 1g | Sodium: 1275mg | Potassium: 1127mg | Fiber: 11g | Sugar: 24g | Vitamin A: 4866IU | Vitamin C: 156mg | Calcium: 129mg | Iron: 3mg