Name: Caribbean Veggie Black Bean Bowl with Mango
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: American
Ingredients: 16 ounces chicken breast or tofu filets ( or use half of each); 1 diced sweet potato or 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 rice or grains); 1 ripe mango; 1 lime, for serving; 2 scallions, sliced; ¼ cup olive oil; ¼ cup fresh orange juice, plus 1 teaspoon zest; 2 teaspoons soy sauce or Gluten-free Bragg’s 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 Aleppo ( optional)

Description

Flavorful Caribbean bowls made on one sheet pan with roasted sweet potatoes, cabbage, and peppers—served with black beans, juicy mango, and lime.

Ingredients

Units Scale

16 ounces chicken breast or tofu filets ( or use half of each)
1 diced sweet potato or yam ( 3/4 inch dice), or try sliced plantains!
1 sliced onion
1 red or yellow bell pepper -cut into one-inch wedges
1/2 cabbage ( cut into wedges) or sub parsnips or carrots!
1 can black beans ( or sub-cooked rice or grains)
1 ripe mango
1 lime, for serving
2 scallions, sliced

Jerk Marinade:

1/4 cup olive oil
1/4 cup fresh orange juice, plus 1 teaspoon zest
2 teaspoons soy sauce or Gluten-free Bragg's Liquid Amino Acids
2 teaspoons honey, maple or agave
5 fat garlic cloves
1 teaspoon allspice
1/2 teaspoon salt, more to taste ( after)
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/4 teaspoon ground cinnamon
1/4 teaspoon ground clove ( or sub nutmeg)
1/4 teaspoon cayenne or chili flakes or Aleppo ( optional)

Cook Mode Prevent your screen from going dark

Instructions

Preheat oven to 425 F
Place marinade ingredients in a blender and blend until smooth.
Place tofu and/or chicken on a parchment-lined sheet pan and season with salt and pepper. Pour some marinade over the top, brushing and turning them to coat both sides well.
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.
Place the sheet pan in a hot oven and roast until the chicken is cooked through and the veggies are tender, about 20-25 minutes. Give the veggies a quick toss after 15 minutes , for more even cooking.
Slice the mango and scallions, and heat the beans in a small pot.
Season the beans with salt, pepper, splash of olive oil, and a teaspoon of cumin.
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 juice and sprinkle with scallions.

Notes

Leftovers will keep up to 3-4 days in the fridge. Don’t skip the mango!

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