Why choose between spicy, salty and sweet when you can have them all? All taste papillae illuminate with this Inspired by the Caribbean Bowl with roasted bananas and tofu covered in the magic of idiot seasoning and combined with a sweet and crispy mango cucumber salad and creamy sauce. It’s a great Yum bowl!
We can’t wait for you to try this satisfactory full of protein, Based on plants meal. Let us show you how it is done!
How to do Jerk tofu and banana roasted bowls
The first thing is the first: The idiot! And we are not talking about the guy who interrupts you in traffic. Jerk Seasoning originates in Jamaica, and is a smoked, spicy and heatent mixture. Our DIY version joins in just a few minutes with salt, brunette sugar and some basic spices.
For this recipe, we convert the mixture of Jerk spices into a incredibly tasty sauce For the tofu and bananas adding olive oil, tamari and marab of arce. Olive oil and arce syrup ensure that bananas obtain crunchy edges, while tamari adds taste depth.
The tofu we use in this recipe is a super firm tofu, which is High in protein And it also has most of the squeezed water, which means that you can omit by pressing the Tofu. Instead, alone crumble in pieces of the size of a bite (This is now our favorite way to prepare the Tofu as evidenced by exhibitions A, B and C)!
For bananas, you will want to have some in your hands ripe bananaswhat will be Sweet and irresistible. When they are ripe, bananas will be yellow with brown spots and slightly soft to touch. See our bananas guide to obtain more guidance.
Once your tofu and bananas are in the oven, it is time to do the accompaniments: mango cucumber salad and parsley sauce. These two additions really turn this into a cohesive bowl and a complete meal.
In addition to parsley and tahini, Tahini parsley sauce It has lime juice for brightness, the tamari for the general taste, the arce syrup for balance and water so that everything mixes.
Success a little of each article and prepare for a moment of silence while everyone is busy savoring this delicious food!
We can’t wait for these bowls to try! Are:
Spicy
Tasty
Sweet
Satisfying
Full of protein
And super tasty!
Recipe pairing
This dish is an independent meal, but it would be very incredible with a drink and/or dessert pairing! For drinks, try our chimulacy grocers of spicy passion, margaritas de mango de lima or margaritas of frozen passion. And for dessert: easy sorbet of vegan coconut mango or raspberry. Can we come?
Most satisfactory meals of the vegan bowl
If you try this recipe, let us know! Leave a comment, qualify and do not forget to label a photo @Minimalist baker On Instagram. Health, friends!
Portions 4
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Tofu and bananas
- 1/4 cup DIY JERK JERK CONDIMENT (or Spice Spice Rub) similar to the store)
- 2 Tablespoon olive oil
- 2 Tablespoon Tamari (be sure without gluten as necessary)
- 1 Tablespoon maple syrup
- 1 (14-16 Oz.) Package Super firm tofu*
- 2 ripe bananas (Yellow with brown spots) // 2 bananas produce ~ 2 cups or 370 g slices)
Tahini parsley sauce
- 1/2 cup freshly chopped parsley (o Sub coriander)
- 1/4 cup Tahini
- 3 Tablespoon lime juice (2 Limas Performance ~ 3 tablespoons or 45 ml)
- 2 Tablespoon olive oil (optional // for additional creaminess/balance)
- 1/2-1 teaspoonful Tamari
- 1 teaspoonful maple syrup
- 1/4-1/3 cup water (To mix)
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Before preheating, organize two baking grilles so that two baking sheets fit in your oven. Preheat the oven at 425 F (218 C) and align two standard size trays with scroll paper.
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In a small mixture bowl, combine the idiot seasoning with olive oil, tamari and arce syrup and beat to combine. This is your idiot sauce.
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Tofu: crumble the tofu in pieces ~ 1/2 inch and place them in one of the parchment baking trays. Add approximately half of the idiot sauce and mix to cover the tofu evenly. Once the oven is preheated, bake for 10 minutes while preparing bananas.
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PLÁVANOS: To cut the bananas, trim and discard the ends. Then use the tip of your knife to make a shallow cut along the peel, doing everything possible so as not to pierce banana meat. Remove the peel and cut the banana at an angle angle of 1/4 inch. Add to the other baking tray and add the remaining idiot sauce. Mix to cover evenly and extend bananas on the baking tray.
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Remove the tofu from the oven and mix. Return the baked tofu and add the bananas to the other shelf. Bake for 16-20 minutes, throwing bananas in half, until the tofu is dark and crunchy and bananas are tender and caramelized.
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Meanwhile, prepare the mango cucumber salad and make the tahini sauce of parsley (see the next step).
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Perejil tahini sauce: to a blender, add all the ingredients of the sauce (starting with the least amount of tamari) and mix until they are soft and well combined. Try and adjust as necessary, adding more water if necessary to lose weight/mix, more lime juice for zing, more tamari for salinity or more maple syrup for sweetness.
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To serve, divide the Tofu and the bananas between the bowls and add the mango cucumber salad together with avocado or guacamole (optional). Sprinkle with the tahini sauce of parsley and enjoy!
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The best is fresh, but leftovers are kept in the refrigerator (in separate containers) for 2-3 days.
*The recipe as written makes ~ 1 cup of tahini parsley sauce.
*Nutritional information is an approximate estimate calculated with the minor amounts where ranges are provided and without optional ingredients.
Service: 1 bowl Calories: 606 Carbohydrates: 88.1 gram Protein: 22 gram Fat: 23 gram Saturated fat: 3.8 gram Polyunsaturated fat: 3.1 gram Monounsaturated fat: 9.2 gram Trans fat: 0 gram Cholesterol: 0 mg Sodium: 1436 mg Potassium: 1297 mg Fiber: 10.4 gram Sugar: 52.2 gram Vitamin A: 638 IU Vitamin C: 93 mg Calcium: 210 mg Iron: 6 mg
