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–+ servings

Caribbean Jerk Tofu Bowls with Mango Salsa

Author: Madly Delicious
These Caribbean Jerk Tofu Bowls with Mango Salsa are bold, balanced, and totally plant-based. Marinated tofu gets pan-seared with homemade jerk seasoning, then layered over coconut rice with sweet-spicy mango salsa, Caribbean influenced black beans, and browned plantains. A Caribbean-inspired meal right at home!
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Prep Time 35 minutes
Cook Time 35 minutes
Total Time 1 hour 10 minutes
Course Main Course
Cuisine Caribbean-Inspired
Servings 3 - 4

Ingredients
  

  • 1 (14-16 ounce) block extra firm tofu, pressed for at least 20 minutes and then sliced or diced
  • 1 tbsp olive oil
  • 3 tbsp jerk seasoning (recipe below)
  • Dash of salt
  • Coconut oil for cooking

Mango Salsa

  • 1 mango peeled, small diced
  • ¼ cup red bell pepper, small diced
  • ¼ cup purple onion, small diced
  • ½-1 habanero, minced (adjust for spice preference)
  • 2 tbsp fresh cilantro, chopped
  • Juice of one lime (use two if not very juicy)
  • Pinch of salt

Jerk Seasoning (makes about ⅓ cup)

  • 1 ½ tbsp brown sugar
  • 2 tsp thyme
  • 2 tsp smoked paprika
  • 1½ tsp garlic powder
  • 1½ tsp onion powder
  • 1 tsp allspice
  • ½ tsp cinnamon
  • ½ tsp nutmeg
  • 1 tsp cayenne pepper
  • 1 tsp salt
  • 1 tsp black pepper

Coconut Rice

  • 1 cup Basamati or Jasmine rice
  • ½ cup canned coconut milk
  • Salt, to taste

Caribbean Beans (optional)

  • 1 (15-ounce) can black beans, drained and rinsed
  • ½ cup water
  • ¼ cup coconut milk
  • 1 tbsp jerk seasoning
  • ¼ cup mixed diced purple onion and red bell pepper
  • Minced habanero (to taste)
  • Juice of one lime
  • Salt, to taste

Plantains (optional)

  • 1-2 plantains (yellow, maybe a little green, but softened)
  • Coconut oil, for pan frying
  • Salt, to taste

Optional Garnishes

  • Pickled onions
  • Squeeze of fresh lime
  • Extra chopped cilantro
  • Avocado slices

Instructions
 

  • Make the Jerk Seasoning: In a small bowl, combine all jerk seasoning ingredients.
  • Marinate the Tofu: Pat the 14–16 oz block of tofu dry and slice into pieces. Rub each slice with 1 tbsp olive oil and coat generously with 3 tbsp jerk seasoning and a dash of salt. Set aside to marinate for 20–30 minutes.
  • Prepare the Mango Salsa: In a bowl, combine diced mango, ¼ cup diced red bell pepper, ¼ cup diced purple onion, ½–1 minced habanero, 2 tbsp chopped cilantro, juice of one lime, and a pinch of salt. Stir gently and refrigerate to allow the flavors to meld.
  • Cook the Coconut Rice: Cook 1 cup basmati or jasmine rice according to package instructions, but replace ½ cup of the water with ½ cup canned coconut milk. Add salt to taste before cooking. Fluff when done.
  • Prepare the Caribbean Beans (Optional): In a small saucepan, add 1 can black beans (rinsed and drained), ½ cup water, ¼ cup coconut milk, 1 tbsp jerk seasoning, ¼ cup mixed diced red bell pepper and purple onion, and minced habanero (to taste). Simmer for about 10 minutes. Stir in the juice of one lime and salt to taste.
  • Fry the Plantains (Optional): Peel 1–2 ripe plantains and slice into coins. Heat coconut oil in a skillet over medium heat. Fry the plantain slices until golden on each side, then sprinkle with salt.
  • Cook the Tofu: Heat a few tablespoons of coconut oil in a non-stick pan or skillet over medium heat. Add the marinated tofu slices and cook for 3–4 minutes per side until golden and slightly crisped. Add more oil as needed. Taste and adjust seasoning if needed before serving.
  • Assemble the Bowls: Layer coconut rice, Caribbean beans (if using), jerk tofu, mango salsa, and plantains into bowls. Top with optional garnishes like pickled onions, a squeeze of lime, extra cilantro, or avocado slices.

Notes

Tofu Prep
After rubbing with jerk seasoning, let the tofu sit for 20–30 minutes to soak up the flavor—this step makes a big difference.
Mango Salsa Tip
This gets better as it sits—make it ahead and chill for max flavor.
Jerk Seasoning Yield
The spice blend makes about 1–2 tablespoons more than needed. Save it for another recipe or sprinkle it over roasted veggies or rice.
Leftovers
Store components separately in the fridge for up to 3 days. Can be reheated in the microwave for convenience.
Optional Garnishes
Top your bowl with pickled red onion, a squeeze of lime, fresh cilantro, or even a spoonful of coconut yogurt.
Make it Yours
Swap in brown rice, quinoa, or lettuce greens instead of coconut rice to change things up.

Nutrition

Serving: 1 bowl w/o beans and plantainsCalories: 470kcalCarbohydrates: 45gProtein: 23gFat: 21gSaturated Fat: 8gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gSodium: 620mgPotassium: 550mgFiber: 4gSugar: 12gVitamin A: 1000IUVitamin C: 25mgCalcium: 200mgIron: 4.5mg
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