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Jerk Spiced Crispy Tofu Meal Prep Bowls

Course Lunch
Cuisine African
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 3 Servings
Calories 239kcal
Author Debs

Ingredients

For the crispy tofu

  • 2 Tablespoons vegetable oil
  • 1 Tablespoon jerk seasoning
  • 10 ounce 280g block of firm or extra firm tofu (smoked or plain)

For the broccoli

For the salsa

  • 1/2 pineapple chopped
  • 1 small red chilli diced
  • zest and juice of 1 lime
  • salt to taste

Instructions

  • Wrap the tofu in cheesecloth and press for 5 minutes to extract the moisture. Dice the tofu into 1 inch cubes and place in a bowl with the seasoning and the vegetable oil. Heat the skillet over a high heat and place the tofu in the pan. Place tofu in a single layer and turn to crisp every side of the tofu. This should take about 1 minute per side.

For the broccoli

  • Toss with the olive oil and roast in the oven for about 10 minutes until the broccoli is crispy and charred.

For the salsa

  • Place all the ingredients in a bowl and mix.

To assemble the bowls, divide some brown rice evenly between 3 microwave or oven safe containers. Divide the tofu and broccoli evenly between the containers and top with the pineapple salsa.

    Nutrition

    Calories: 239kcal | Carbohydrates: 24g | Protein: 7g | Fat: 13g | Saturated Fat: 8g | Sodium: 80mg | Potassium: 448mg | Fiber: 3g | Sugar: 17g | Vitamin A: 20.4% | Vitamin C: 113.9% | Calcium: 5.9% | Iron: 11.3%