Caribbean-Style, Island Bowls- with roasted cabbage, sweet potatoes and your choice of tofu (or chicken), baked in the most flavorful Caribbean-style marinade ever!  Serve over a bed of seasoned black beans with fresh juicy mango and lime juice! 

These Caribbean Style Island bowls can be made w/ chicken or tofu  with roasted veggies, fresh mango and lime! Fresh and Flavorful! We have forgotten what rocks, plants and animals still know. We have forgotten how to be-to be still, to be ourselves, to be where life is: Here and Now.
~E. Tolle~

This flavorful, Caribbean-inspired, Island Bowl is easily made on a sheet-pan, with roasted purple cabbage, sweet potatoes, roasted peppers, and your choice of tofu or chicken (or both), bathed in the most delicious Caribbean-infused marinade. Serve over seasoned black beans and top with fresh mango slices and a squeeze of lime. Feel your spirits lift.

So many of you keep telling me how challenging it is cooking for mixed households with vegans, gluten-free and meat-eaters all living under the same roof. I’m creating a new recipe category for you called “Adaptable” with recipes that can be adapted easily at the time of cooking, to fit many needs at once. What I love about this recipe is how easy it is to put together ( all on one sheet pan in the oven) and how easy it is to clean up. Super convenient and fast.  Oh, and did I mention healthy??? And, oh ya, yummy! 

 

Here,  tofu or chicken ( or both!) are baked in a flavorful Caribbean-style marinade along with sweet potatoes (or plantains) bell peppers, cabbage, onions and any other roast-able vegetable you would care to use up. Today I’ve added a stray parsnip, a carrot and even some cabbage. It all works!  The citrusy marinade has undertones of allspice and cinnamon, giving this dish a whisper of the exotic.

The bright, sweet mango brings it all together, along with the lime, so don’t skip this part.  Full of healthy veggies, loaded with antioxidants, this Island Bowl is so satisfying…. and the best part, it is very simple to make! Give it a whirl.

Like I mentioned…this recipe works well for mixed households where some are vegetarian/ vegan and others prefer meat. You can make both on one sheet pan, like you see below. 

marinated chicken and tofu

Make the quick Caribbean-style marinade in the blender and lather it over the chicken and tofu.

These Caribbean Style Island bowls can be made w/ chicken or tofu  with roasted veggies, fresh mango and lime! Fresh and Flavorful! Vegan adaptable!

Drizzle a little over the veggies and toss. Make sure veggies are in a single layer, and not overlapping too much.

Sheet Pan Voodoo Bowl- make w/ Chicken or Tofu, inspired by the flavors of the West Indies with roasted veggies, mango and lime! | www.feastingathome.com

Place in a hot oven and roast until done.

Serve over a bowl of warm seasoned black beans or rice or grains.

black beans in a bowl

And add the fresh sliced mango, a squeeze of lime, and scallions….the best part!

These Caribbean Style Island bowls can be made w/ chicken or tofu  with roasted veggies, fresh mango and lime! Fresh and Flavorful! Vegan adaptable!

Hope you love the refreshing flavors of this Caribean-Style Island Bowl – a little tropical magic for you this week!

More recipes you may like:

PS. We are back from Bali.  As much as I love to travel, boy does it feels good to sleep in my own bed. Excited to get cooking again!! I’ve missed you!

xo

Sylvia

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Sheet Pan Voodoo Bowl- make w/ Chicken or Tofu, inspired by the flavors of the West Indies with roasted veggies, mango and lime! | www.feastingathome.com

Caribbean Island Bowl

  • Author: Sylvia Fountaine | Feasting at Home Blog
  • Prep Time: 15 mins
  • Cook Time: 25 mins
  • Total Time: 40 mins
  • Yield: 2-4 1x
  • Category: Main, vegan bowl, buddha bowl, sheet pan dinner
  • Method: roasted
  • Cuisine: Caribbean

Description

Caribbean-Style Island  Bowl with roasted cabbage, sweet potatoes and tofu ( or chicken)  baked in the most flavorful Caribbean-style marinade, served over a bed of seasoned black beans with fresh mango and lime!


Ingredients

Scale
  • 16 ounces chicken breasts or tofu filets ( or use some of each)
  • 1 diced yam ( ¾ inch dice), or try sliced plantains!
  • 1 sliced onion
  • 1 red or yellow bell pepper -cut into one inch wedges
  • ½ cabbage ( cut into wedges) or sub parsnips or  carrots!
  • 1 can black beans ( or sub cooked grains)
  • 1 ripe mango
  • 1 lime
  • 2 scallions, sliced

Caribbean Marinade:

  • ¼ cup olive oil
  • ¼ cup fresh orange juice, plus 1 teaspoon zest
  • 2 teaspoons soy sauce or Gluten free Braggs Liquid Amino Acids
  • 2 teaspoons honey, maple or agave
  • 5 fat garlic cloves
  • 1 teaspoon allspice
  • ½ teaspoon salt, more to taste ( after)
  • ½ teaspoon cumin
  • ½ teaspoon chili powder
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground clove ( or sub nutmeg)
  • ¼ teaspoon cayenne or chili flakes or alleppo ( optional)

Instructions

  1. Preheat oven to 425 F
  2. Place marinade ingredients in a blender and blend until smooth.
  3. Place tofu and/or chicken on a parchment lined sheet pan and season with salt and pepper. Pour some marinade over top, brushing and turning them over to get both sides coated well.
  4. Prep the veggies and place on the sheet pan in a single layer alongside the tofu/ chicken ( or use another sheet pan)  and either use any extra marinade to lightly coat the veggies, or season with salt, pepper and a drizzle of olive oil. You may have extra marinade depending on how many servings you make.
  5. Place sheet pan in a hot oven and roast until the chicken is cooked through and veggies are tender, about 20-25 minutes. Give the veggies a quick toss after 15 minutes , for more even cooking.
  6. Slice the mango and scallions and heat the beans in a small pot.
  7. Season the beans with salt, pepper and a teaspoon of cumin.
  8. Divide the seasoned warm beans among 2-4 bowls, arrange with the roasted veggies and tofu or chicken. Add sliced fresh mango, squeeze with lime and sprinkle with scallions.

Nutrition

  • Serving Size: -with 4 ounces tofu
  • Calories: 449
  • Sugar: 16.6 g
  • Sodium: 518.3 mg
  • Fat: 20.5 g
  • Saturated Fat: 3 g
  • Carbohydrates: 54.6 g
  • Fiber: 13.3 g
  • Protein: 18.8 g
  • Cholesterol: 0 mg

Keywords: vegan buddha bowl, buddha bowl recipe, sheet pan dinners, Caribbean chicken recipes, Caribbean recipes, Caribbean marinade, healthy bowl, mango recipes

2

SaveSave

SaveSave

SaveSave

SaveSave

Share this with the world

Hi, I'm Sylvia!

Chef and author of the whole-foods recipe blog, Feasting at Home, Sylvia Fountaine is a former restaurant owner and caterer turned full-time food blogger. She currently lives in the Pacific Northwest and shares seasonal, healthy recipes along with tips and tricks from her home kitchen.

Subscribe
to get recipes via email

Leave a comment

Your email address will not be published.

Recipe rating

Comments

    1. I think that would work just fine Tracey. Just add the fresh mango at serving time. 🙂

  1. WOW WOW WOW. My husband and I made this and it is literally one of the most flavorful and restaurant quality meals we have ever made! I doubled the sauce so everything could be coated and we used plantains in addition to all the other veggies listed. Absolutely incredible- we seriously can’t stop talking about this recipe! Thank you for sharing your talents!! Plus this is so easy to make!

  2. I have a family of eaters that never like the same things, and we’ve been in a food rut. I was looking for something with a few different ingredients, which could have easily spelled disaster at the table. The mango caught my eye, so I took a chance and made this with the only changes being adding chicken and not using cayenne. I thought there’d be pushback from the kids, but I was surprised it went over so well with everyone. Though my 14yo son only poked at the cabbage, my 10yo daughter wanted seconds of it. Other than that, entire plates were cleaned and it was requested again. It was a tasty—and colorful!—meal. Thanks!

  3. The Caribbean marinade came out delicious! Thank you for this awesome recipe. It’s perfect for dinner especially when the weather is cooling down.

  4. Planning to make this for dinner one night this week but we are already heavy on chicken dishes and don’t eat soy. Could we substitute pork or shrimp? How light cooking times change?

    1. Yes, shrimp would would here, or even pulled pork? You’d need to pull the shrimp sooner than the veggies, not sure of exact time, because it is size dependant, but pull when pink and curling.

  5. This is one of our household’s favorite recipes, and it’s so easy to keep all of the ingredients on hand. Purple cabbage, sweet potatoes, peppers, and sealed packages of tofu all last a pretty long time as well so during this time when we’re trying to shop less (social distancing) and stock up on healthy, long lasting ingredients this kind of recipe is an invaluable asset. Not to mention delicious!

  6. I made this bowl yesterday and both me and my husband really enjoyed it. At first I was afraid, that the spices would be overpowering. Especially allspice and cloves in these amounts aren’t so common in german cuisine. But the combination of flavours works really really well!I left out the oil in the marinade because we eat oilfree most of the time for health reasons. The tofu looked a llittle dry but tasted absolutely delicious. I didn‘t rinse the black beans, so they served as something like a sauce and made up for the somewhat dry tofu. While eating, I already thought about when I could make this bowl again. And I think that‘s the biggest compliment for a new recipe 😉

  7. Really flavorful marinade, fast and easy to put this dinner together! Next time I will double the marinade recipe to ensure I have plenty to cover all the veggies. I roasted chicken breasts, tofu, yam, onion, red bell pepper and carrot. I served it all with the seasoned black beans and mango. Everyone enjoyed it! Another great Feasting at Home recipe that satisfies both meat eaters and vegetarians!

  8. I nonchalantly made this meal for my family on an ordinary Monday night, not expecting any feedback, especially not positive feedback. My 14-year old son ate his bowl at 9:00 pm after returning from a soccer game and exclaimed, “This is the best vegan meal you have ever made!” (I made the recipe with tofu.) We’ve been vegan for 3 years, so that’s saying a lot. My husband chimed in, “I agree!” We all were pleasantly surprised with how well the mango complimented all of the other ingredients! I added cabbage but left it raw for a little crunch. Thank you for sharing your talent and making our lives better!

  9. I am eating a heaping bowl of this delicious, ultra-spicy meal right now, and I am totally smitten. This is the third recipe I have tried from your site, and every one has smashed it out of the park. Thank you for sharing your creative and healthy meal ideas!