Why You’ll Love This Tofu Bowl!

When life seems overwhelming, healthy bowls like this one help me regain my focus and feel grounded. They act as a personal “farmacy,” allowing me to intentionally choose ingredients that nourish my body.

This jerk tofu bowl is loaded with protein, nutrients, and wonderful flavors! It perfectly exemplifies our approach to “where healthy meets delicious.” Black beans are particularly noteworthy, not just for their protein and fiber content, but also because they’re rich in polyphenols, similar to those found in blueberries. And let’s not forget mangoes! These tropical fruits are brimming with beneficial compounds as well.

With a citrusy, tropical essence and a kick of heat, this bowl is a feast for the senses!

Tofu Bowl Ingredients

• Tofu: Extra firm, preferably organic and non-GMO.
• Mango: Choose a large, slightly firm mango for easy dicing.
• Cucumber: Adds a refreshing crunch.
• Red onion: Alternatively, use green onions if you prefer.
• Jalapeño: Adjust heat by removing the seeds if necessary.
• Cilantro: Fresh cilantro adds a vibrant, herby flavor.
• Juices: Freshly squeezed orange and lime juice enhance the citrusy notes.
• Sriracha: For a touch of heat.
• Soy sauce: Low-sodium is best or opt for gluten-free tamari.
• Spices: Garlic powder, smoked paprika, allspice, cumin, ground ginger (optional), and cayenne.
• For the bowl: Cooked rice, black beans, lime wedges, pickled onions, avocado slices, and a sprinkle of extra cilantro.

How to Make the Best Tofu Bowl

1. Prepare the mango salad.

   In a bowl, combine diced mango, cucumber, onion, jalapeño, and cilantro. Drizzle with orange juice, olive oil, sriracha, soy sauce, and lime juice. Mix well and season with salt and pepper. If making in advance, store the dressing separately until serving.

2. Make the jerk tofu.

   Drain the tofu and press it gently with a paper towel to remove excess moisture. Cut into cubes. Heat oil in a large skillet over medium-high heat and sprinkle half the salt and all the pepper over the oil. Swirl to coat. Add tofu in a single layer and sprinkle the remaining salt on top. Let it cook undisturbed to develop a crust.

3. Create the spice mix.

   In a small bowl, combine smoked paprika, garlic powder, allspice, cumin, and cayenne.

4. Pan-sear the tofu.

   Once the tofu is golden on the bottom, it should release easily from the pan. Flip the pieces and let them brown on other sides. Spray with olive oil and sprinkle the spice mix evenly over the tofu. Toss well and turn off the heat to avoid burning.

5. Assemble the bowls.

   In each bowl, add 3/4 cup of rice and 3/4 cup of black beans (reheat if needed). Top each with a portion of jerk tofu and a generous scoop of mango salad. Finally, garnish with avocado slices, pickled onions, and fresh cilantro. Drizzle a bit of them leftover dressing over the top and serve with lime wedges!

Chef’s Tips

• Pat tofu dry: Ensures crispiness when cooking.
• Cook tofu undisturbed: This helps create a golden crust; it’s ready when it naturally releases from the pan.
• Dress the mango salad just before serving: Keeps it fresh and vibrant!
• Warm the rice and beans: Reheat in the microwave or on the stovetop for best results.
• Freeze the components: Store rice, beans, and tofu separately for easy DIY bowls later!

Meal Prep & Storage

You can prepare the rice and black beans up to three days in advance and store them in airtight containers in the fridge. For the tofu and mango salad, keep them separately for quick lunches! Leftovers can be stored in an airtight container for 3-4 days, while rice and beans can be frozen for up to three months. For optimal flavor, consume mango salad within 1-2 days.

Serving Suggestions

Enjoy the Spicy Jerk Tofu Bowl as is or pair it with other grains for variety. Feel free to add your favorite toppings, such as extra nuts or seeds for added crunch!