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 mins
Cook Time1 hour hr 15 minutes mins
Total Time1 hour hr 30 minutes mins
Course: Main Course
Cuisine: Jamaican
Servings: 4 peoples
Calories: 438kcal
- 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
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.
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 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.
*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.
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