Fusion

Jerk Tofu & Mango Salsa Bowl

By
Jerk Tofu & Mango Salsa Bowl
Colorful bowl of Jerk Tofu with Mango Salsa, served over a bed of fluffy quinoa.

Discover an explosion of flavor with this refreshing and nutritious Jerk Tofu & Mango Salsa Bowl. This recipe brings together the fiery zest of Caribbean jerk spices with the sweetness of ripe mangos, creating a perfect harmony of tastes that will tantalize your taste buds.

“Jerk seasoning meets tropical fruit in a bowl that sings with vibrant flavors.”

Highlights

  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Total Time: 35 minutes
  • Servings: 4
  • Calories: 250kcal per serving

Ingredients

Jerk Tofu
  • 14 oz firm tofu, pressed and cut into cubes
  • 2 tablespoons olive oil
  • 2 tablespoons jerk seasoning (store-bought or homemade)
  • Salt to taste
Mango Salsa
  • 1 ripe mango, diced
  • 1/2 red bell pepper, finely chopped
  • 1 small red onion, finely chopped
  • 1 jalapeño, seeded and minced
  • Juice of 1 lime
  • A handful of fresh cilantro leaves, chopped
  • Salt to taste
Quinoa Base
  • 1 cup quinoa, rinsed
  • 2 cups water or vegetable broth
  • Pinch of salt

Instructions

  1. Prepare the Tofu: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and place the tofu cubes on it. Drizzle with olive oil and sprinkle jerk seasoning evenly over the top, tossing gently to coat all sides. Bake for about 15 minutes, or until crispy, flipping halfway through.

  2. Cook Quinoa: In a medium saucepan, combine quinoa, water (or vegetable broth), and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until the liquid is absorbed. Remove from heat and let it stand, covered, for another 5 minutes. Fluff with a fork.

  3. Make Mango Salsa: In a bowl, combine diced mango, red bell pepper, red onion, jalapeño, lime juice, cilantro, and salt. Mix well and set aside to allow the flavors to meld.

  4. Assemble Bowls: Divide quinoa among four serving bowls. Top each with a portion of jerk tofu and a generous scoop of mango salsa. Serve immediately for best taste.

Nutrition

Estimated nutrition for this recipe, keep in mind that it may vary based on ingredients selected or substituted:

  • Serving: 1 bowl
  • Calories: 250kcal
  • Carbohydrates: 35g
  • Protein: 10g
  • Fat: 8g
  • Fiber: 6g
  • Sugar: 15g

Indulge in this vibrant Jerk Tofu & Mango Salsa Bowl, perfect for a light lunch or dinner. Its combination of spicy and sweet flavors makes it an exciting addition to any meal plan. Enjoy the burst of Caribbean sunshine with every bite!

Related posts