Black Bean, Tofu and Pineapple Bowls
This recipe has some Caribbean vibes thanks to the jerk seasoning!
Servings: 4
Calories: 577kcal
Ingredients
For Rice and Beans:
- 1 tsp fresh thyme or 1 teaspoon dried
- 3 cups brown rice cooked
- 1 14oz can black beans drained and rinsed
- 1/2 tsp allspice
- 1/2 tsp salt
For Jerk Tofu:
- 2 tsp molasses
- 2 tsp lime juice
- 1 1/2 tsp soy sauce
- 2 garlic cloves minced
- 1 1/2 tsp freshly grated ginger
- 1 tsp allspice
- 1/4 tsp ground cinnamon
- 1 14oz pkg extra firm tofu drained, pressed and cut into 1 inch cubes
- 2-3 scallions chopped
- 2 cups pineapple cut into 1 inch pieces
Instructions
- Press the tofu for 10 minutes. Cut into 1/2 inch cubes.
- In a small bowl, mix together the molasses, soy sauce, lime juice, garlic, ginger, allspice and cinnamon together in a small bowl.
- Add the tofu to the marinade and let marinade for 10 minutes. While the tofu is marinating, cut the pineapple.
- To make beans and rice, combine the 5 ingredients in a skillet, and heat through. Set aside covered.
- Place the tofu in a ceramic skillet, reserve the marinade. Cook the Tofu on medium-high heat for about 10 minutes, flipping once or twice to brown on multiple sides. Remove the tofu from the skillet and transfer it to a plate.
- Add the pineapple to the skillet. Cook for about 3 minutes, flip and cook about 3 minutes more, until softened and lightly browned.
- Return the tofu to the skillet and pour the sauce over the tofu and pineapple. Flip a few times to coat everything in the sauce.
- To serve, add the rice and beans into bowls. Top with the tofu and pineapple. Serve.
Nutrition
Calories: 577kcal | Carbohydrates: 124g | Protein: 12g | Fat: 4g | Saturated Fat: 1g | Sodium: 426mg | Potassium: 540mg | Fiber: 6g | Sugar: 11g | Vitamin A: 110IU | Vitamin C: 42.1mg | Calcium: 75mg | Iron: 3.1mg
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