Description
Here is one of my favorite tofu bowl recipes! Spicy jerk tofu served over black beans and rice with a refreshing mango salad, topped with pickled onions and avocado. So much flavor!
Ingredients
Mango Salad
- 1 large mango, diced (1 –1 1/2 cups). Not overly ripe.
- 1 cup cucumber, diced
- 1 tablespoon red onion, finely diced (or sub 2 green onions, sliced)
- 1 tablespoon jalapeno, thinly sliced (or diced) optional
- 1/4 cup cilantro, chopped
- 1/4 cup fresh orange juice
- 1 tablespoon olive oil
- 2 teaspoons sriracha
- 1 teaspoon soy sauce or gluten-free tamari or liquid aminos
- 1–2 teaspoons lime juice
- salt and pepper to taste
Spicy Jerk Tofu
- 16–ounce extra-firm tofu, cut into cubes
- 2 tablespoons olive oil
- 3/4 teaspoon salt, divided
- 1/2 teaspoon pepper
- 1 teaspoon smoked paprika (or regular paprika), more for red color
- 1/2 teaspoon granulated garlic powder
- 1/2 teaspoon cumin
- 1/2 teaspoon allspice
- 1/4 teaspoon ground ginger, optional
- 1/8– 1/4 teaspoon cayenne, more to taste.
Crispy Tofu Bowl Ingredients (makes 4 bowls)
- 3 cups cooked rice of your choice (our cilantro lime rice is nice here)
- 3 cups cooked black beans (or use two 15-ounce cans, drained and seasoned, see notes.)
- Garnish: Lime wedges, pickled onions, avocado slices, sriracha and cilantro for garnishing
Instructions
- Make the mango salad. Place mango, cucumber, onion, jalapeno and cilantro in a bowl and toss with the dressing ingredients- orange juice, olive oil, sriracha, soy sauce, lime juice. Give a good stir. This will be extra juicy for drizzling dressing over the bowl. Season with salt and pepper to taste. If making this ahead, do not dress it; keep dressing separate.
- Jerk tofu: Drain the block of tofu, pat dry with paper towel removing excess liquid, and cut into cubes. In a large skillet, heat the oil over medium-high heat. Sprinkle the oil with half the salt, all the pepper and swirl until the bottom is evenly coated. Add the tofu in a single layer. Sprinkle with remaining salt. Let the tofu develop a crust, lowering the heat to medium if needed. Take your time here.
- Mix the spices in a small bowl and set aside- smoked paprika, garlic powder, allspice, cumin, and cayenne.
- Flip the tofu, using a metal spatula. When it is golden, it should naturally release from the pan. Once a few sides of the tofu are golden and crispy, spray with olive oil and sprinkle on the spices, turning the tofu to coat evenly. Turn the heat off before the spices start to burn.
- Make the Bowls. To create the bowls, place ¾ cup rice and ¾ cup beans in each bowl. (You could microwave this if it’s not warm.) Divide the tofu, and add a hearty scoop of mango salad. Add sliced avocado, pickled onions, and cilantro. Spoon a little of the dressing (remaining in the mango salsa bowl) over the top. Serve with a lime wedge.
Notes
Black Beans: Make our black beans, or our cuban black beans from scratch, or buy seasoned black beans. Or season plain canned black beans with salt, pepper, garlic or onion powder, a little cumin and smoked paprika. Warm gently adding a couple tablespoons of water and a drizzle of olive oil.
Leftovers: Store the rice, beans and tofu separately in airtight containers in the refrigerator for up to 4 days. The mango salad is best eaten within 1-2 days. Black beans and rice may also be frozen for up to 3 months.
Nutrition
- Serving Size: 1 bowl (makes 4 bowls)
- Calories: 580
- Sugar: 8.9 g
- Sodium: 965.9 mg
- Fat: 13.5 g
- Saturated Fat: 2 g
- Carbohydrates: 89.1 g
- Fiber: 17.5 g
- Protein: 27.3 g
- Cholesterol: 0 mg