Tofu “steaks” baked with a homemade jerk sauce, roasted vegetables, hemp ranch, and quinoa make up these delicious, healthy vegan bowls!
- 2 tablespoons extra virgin olive oil
- 1 medium yellow onion, diced
- 4 medium garlic cloves, minced
- 1 heaping tablespoon minced fresh ginger
- 1 teaspoon dried thyme
- 1 teaspoon ground allspice
- 1 teaspoon ground cinnamon
- 1/2 teaspoon chili flakes (or less for a milder heat)
- 1/4 cup freshly squeezed lime juice (from 1 juicy lime)
- 3 tablespoons tamari
- 2 tablespoons brown sugar, coconut sugar, or maple syrup
- 2 tablespoons water, if needed
- 2 medium sweet potatoes, peeled and diced into 1/2-inch cubes
- 1 bunch broccoli, chopped into florets (approx. 4 cups)
- 1 red bell pepper, diced
- 1/2 a red onion, thinly sliced
- 1 1/2 tablespoons extra virgin olive oil, divided
- Couple pinches each fine sea salt and freshly ground black pepper
- 1 (454 gram) block organic firm or extra firm tofu, sliced into triangles, chopped into cubes, or crumbled, depending on your preparation method (see instructions)
- 1 tablespoon extra virgin olive oil
- 1 tablespoon tamari
- 1 tablespoon arrowroot starch
- 1/3 cup+ Jerk Sauce
- 1 cup quinoa, rinsed
- 1 3/4 cups water
- 1/4 teaspoon fine sea salt
- 3/4 cup hemp hearts (hulled hemp seeds)
- 1/4 cup freshly squeezed lime or lemon juice, or to taste
- 1 tablespoon nutritional yeast
- 1 large garlic clove
- 1/2 tablespoon pure maple syrup
- 1/2 teaspoon fine sea salt
- Freshly ground black pepper, to taste
- 1/2 cup fresh herbs (I used cilantro)
- 1/4 cup water, plus more as needed
- MAKE THE JERK SAUCE: Warm the oil in a skillet over medium heat. Add the onion, garlic, and ginger. Cook, stirring occasionally, until browned, 8 minutes or so. Add the thyme, allspice, cinnamon, and chili flakes, and cook for a few more minutes to allow the spices to brown. Add the lime juice, tamari, and sugar to an upright blender, followed by the contents of the skillet. Blend until smooth, adding water a tablespoon at a time to help it along. The sauce should be quite thick.
- PREPARE THE ROASTED VEGETABLES: Note that the sweet potatoes take longer to roast than the broccoli, so it’s best to roast them separately and combine them right before serving. Place the sweet potato in a bowl and drizzle with 3/4 tablespoon of olive oil. Sprinkle salt and pepper, toss to coat, and transfer onto a parchment paper-lined baking sheet. Roast at 400 degrees Fahrenheit for 30 minutes, or until fork tender and crispy to your liking. Next, place the broccoli, onion, and pepper in the same bowl and drizzle with the remaining 3/4 tablespoon of olive oil. Sprinkle on salt and pepper and transfer to a second baking sheet lined with parchment paper. Roast for 20-25 minutes. NOTE: You can just roast the broccoli and red peppers and skip the sweet potato for a simpler, though no less delicious, meal. I just added sweet potato for a pop of colour, but if you’re short on time and oven space, don’t worry about it!
- PREPARE THE TOFU: There are a few ways to prepare the tofu.Option 1: Jerk tofu “steaks” (pictured): Chop the tofu into 16 triangles. Place in a medium bowl and add the olive oil, tamari, and arrowroot. Shake the bowl to evenly distribute, then lightly toss.Preheat the oven to 400°F and line a large baking sheet with parchment paper. Place the tofu triangles in an even layer on the baking sheet and bake for 25-30 minutes, or until browned and crispy. Remove from the oven and add a dollop of jerk sauce over top of each tofu triangle. Place back in the oven for 5-10 more minutes to allow the sauce to brown up.Option 2: Chop the tofu into 1/2-inch cubes. Drizzle with olive oil and tamari, then sprinkle with arrowroot. Toss to coat and spread out on a parchment paper-lined baking sheet. Bake at 400 degrees Fahrenheit for 25 minutes. Remove from the oven and drizzle with 1/3 cup of the jerk sauce. Toss to coat and put back into the oven for 5-10 more minutes to crisp up.Option 3: This is the most recent method that I have used, and it’s very cool, since the end result has a texture similar to that of ground meat! And, full disclosure, I got the idea from these tofu taco crumbles by Sam of It Doesn’t Taste Like Chicken! Crumble the tofu into a bowl. Toss with half of the batch of jerk sauce. Spread out onto a baking sheet and bake at 400 degrees Fahrenheit for 45-50 minutes, stirring 25 minutes in to ensure even browning. It’s ready when all of the liquid has been absorbed and the tofu has taken on a touch, chewy, “meaty” texture! Hint, hint: The tofu done this way also makes a fabulous burrito filling!!
- COOK THE QUINOA: Combine quinoa, water, and a pinch of salt in a medium saucepan. Bring to a boil, turn down heat to low, and cover. Cook for 15 minutes, remove from heat, and lightly fluff with a fork.
- MAKE THE HEMP RANCH: Place the hemp, lime juice, nutritional yeast, garlic, maple syrup, salt, pepper, water, and avocado (if using) to an upright blender. Blend until smooth and transfer into an airtight jar or container.
- Serve the bowls: Add desired amount of quinoa, tofu, and roasted vegetables to bowls. Top with hemp ranch. Leftover jerk sauce can be stored in the fridge for a couple of weeks- add it to simple beans and grains for a big flavour boost!
- Category: Supper, Lunch, Bowl
- Cuisine: Caribbean
Keywords: jerk tofu bowls