Tofu jerk and roasted plantain

ahsan65@gmail.comMay 14, 2025

0 0 4 minutes read

Why choose between spicy, salty and soft when you can have them all? All taste buds come on with that Caribbean Bol with roasted plantains and tofu covered with the magic of the seasonal seasoning and twinned with a sweet and crisp mango cucumber salad and a creamy sauce. It is a big bowl of yum!

We can’t wait for you to try it satisfactory, protein,, plant -based meal. Let us show you how it’s done!

Tofu, plantain, tahini, maple syrup, lemon corners

How to make tofu jerk and roast bowls

First of all: the idiot! And we are not talking about the kind that cuts you off in traffic. The seasoning of Jerk comes from Jamaica, and it is a smoked, spicy and warm mixture. Our DIY version meets in a few minutes with salt, brown sugar and some basic spices.

Remulting a bowl of jerk sauce made from spices, olive oil, tamari and maple syrup

For this recipe, we transform the jerk spice mixture into a incredibly tasty sauce For tofu and plantains by adding olive oil, tamari and maple syrup. Olive oil and maple syrup ensure that plantains get crisp edges while tamari adds flavor depth.

Crumbled tofu pastry plates and crazed plantains coated with homemade jerk

The tofu we use in this recipe is a super firm tofu, which is protein -rich And also has most of the pressed water, which means you can jump by pressing the tofu. Instead, just Crumble him into pieces of the size of a bite (This is now our favorite way to prepare the tofu as evidenced by the pieces A, B and C)!

For plantains, you will want to get your hands on wall plantainswho will be Soft and irresistible. When ripe, the plantains will be yellow with brown spots and slightly soft to the touch. Consult our Plantains guide for more advice.

Once your tofu and plantains are in the oven, it’s time to make the accompaniments: mango cucumber salad and tahini sauce. These two additions really transform this into a cohesive bowl and a full meal.

Spoon and fork in a bowl of mango cucumber salad

Besides the parsley and the Tahini, the Parsley Tahini sauce has lime juice for brightness, tamari for overall flavor, maple syrup for balance and water so that the whole mixture.

Pour water into a mixer to make a Parsley Tahini sauce

Sit a little of each article and prepare a moment of silence while everyone is busy savoring this delicious meal!

Small bowls of parsley tahini sauce and mango salad next to lime and jerk tofu and roasted bowls

We look forward to trying these bowls! They are:

Spicy
Savory
Soft
Satisfying
Protein
& Super tasty!

Recipe twins

This dish is a generous autonomous meal, but it would be very incredible with a drink and / or a couple of dessert! For drinks, try our spicy passion fruit hoof, mango chili to Chile Margaritas or the Mezcalita with frozen passion. And for dessert: easy vegan flan or sorbet with raspberry coconut mango. Can we come?!

More satisfactory vegan bowl meal

If you try this recipe, let us know! Leave a comment, assess it and don’t forget to mark a photo @Minimalist baker On Instagram. Well done, friends!

Fork with a bite of cretin tofu, jerk plantains, mango salad and tahini green sauce

Preparation time 10 minutes

Cook time 35 minutes

Total time 45 minutes

Portions 4

Course Entrance

Kitchen Inspired by the Caribbean, gluten -free, vegan

Freezer No

Does it continue? 2-3 days

Cook modePrevent your screen from becoming dark

Tofu and plantains

1/4 cup DIY Jamacan Jerk Seasoning (or a spice friction purchased in store) similar)
2 Tablespoon olive oil
2 Tablespoon Tamari (make sure gluten-free if necessary)
1 Tablespoon maple syrup
1 (14-16 oz.) Package Super firm tofu *
2 wall plantains (yellow with brown spots) // 2 plantains give approximately 2 cups or 370 g in slices)

Parsley Tahini sauce

1/2 cup freshly chopped parsley (or subcianastics)
1/4 cup Tahini
3 Tablespoon lime juice (2 files give ~ 3 tablespoons or 45 ml)
2 Tablespoon olive oil (optional // for more creamy / balance)
1/2-1 teaspoon tamari
1 teaspoon maple syrup
1 / 4-1 / 3 cup water (to mix)

Before preheating, organize two oven supports so that two cooking plates are held in your oven. Preheat the oven to 425 F (218 C) and line two standard size cooking plates with parchment paper.
In a small bowl to mix, mix Jerk’s seasoning with olive oil, tamari and maple syrup and whisk to combine. Here is your Jerk sauce.
Tofu: crumble the tofu into pieces ~ 1/2 inch of size and arrange them on one of the dubbed paste plates parchment. Add about half of the jerk sauce and mix to coat the tofu evenly. Once the oven is preheated, bake for 10 minutes while you prepare the plantains.
Plantains: to cut the plantains, cut and throw the ends. Then use the tip of your knife to make a shallow cut lengthwise through the skin, making your best so as not to pierce the flesh of the plantain. Remove the skin and cut the plantain on an angle in 1/4 inch slices. Add to the other baking sheet and add the remaining jerk sauce. Mix to coat evenly and spread the plantains on the baking sheet.
Remove the tofu from the oven and mix. Turn the tofu in the oven and add the plantains to the other rack. Bake for 16 to 20 minutes, throwing the plantains halfway, until the tofu is darkened and crisp and the plantains are tender and caramelized.
Meanwhile, prepare the mango cucumber salad and make the Parsley Tahini sauce (see next step).
Parsley Tahini Sauce: to a mixer, add all the ingredients in the sauce (starting with the slightest amount of tamari) and mix until smooth and well combined. Taste and adjust if necessary, adding more water if necessary for lightening / mixing, more lime juice for zing, more tamari for salinity or more maple syrup for softness.
To serve, divide the tofu and plantains between the service bowls and add the mango cucumber salad with the lawyer or the guacamole (optional). Drizzle with Parsley Tahini sauce and enjoy!
Better when it is fresh, but the remains remain in the refrigerator (in separate containers) for 2-3 days.

* The additional tofu will work in this recipe if you cannot find super firm tofu. If you use very firm Tofu, wrap it in an absorbent towel and define something heavy – like a cast iron pan – on top for 10-15 minutes to press additional humidity.
* The recipe as written makes ~ 1 cup of parsley tahini sauce.
* Information on nutrition is an approximate estimate calculated with the smaller quantities where the ranges are provided and without optional ingredients.

Portion: 1 bowl Calories: 606 Carbohydrates: 88.1 g Protein: 22 g Fat: 23 g Saturated fats: 3.8 g Polyunsaturated fat: 3.1 g Monounsaturated fat: 9.2 g Trans-fat: 0 g Cholesterol: 0 MG Sodium: 1436 MG Potassium: 1297 MG Fiber: 10.4 g Sugar: 52.2 g Vitamin A: 638 IU Vitamin C: 93 MG Calcium: 210 MG Iron: 6 MG