Jerk Tofu and Veggie Grain Bowl
Jerk Tofu and Veggie Grain Bowl brings warm spice and gentle heat to a colorful mix of roasted sweet potatoes, sautéed bell peppers, and tender black beans over fluffy rice. The tofu caramelizes around the edges for a pleasing contrast to the creamy beans and soft grains. Serve it for a hearty weeknight dinner or a make-ahead lunch that stays vibrant and satisfying.
- Prep15 mins
- Cook40 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Jerk Tofu and Veggie Grain Bowl, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 26 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 47
- Heart Health
- 39
- Metabolic
- 55
- Digestive
- 27
- Inflammatory
- 38
- Performance
- 53
- General Wellness
- 1
Bring the water and rice to a boil in a saucepan. Lower the heat to medium-low, cover, and simmer until the rice is tender and the water is absorbed, 20 to 25 minutes. Keep warm.
- 2
Preheat the oven to 450 degrees F (230 degrees C).
- 3
Toss the cubed sweet potatoes with 1 tablespoon oil. Spread them out evenly on a baking sheet.
- 4
Roast the sweet potatoes in the preheated oven until tender but still slightly firm, 15 to 20 minutes.
- 5
Heat a cast iron skillet with 1 tablespoon coconut oil over medium-high heat; add the red, green, and orange bell peppers and saute for 2 to 3 minutes. Remove them from the skillet and set aside.
- 6
Add the remaining 1 tablespoon coconut oil to the same skillet. Add the tofu in an even layer. Cook for 2 minutes and gently flip to the other side. Continue cooking, turning occasionally, until the tofu is lightly crisp on the edges, 6 to 8 minutes.
- 7
Add the jerk marinade, making sure to coat the tofu evenly. Once the tofu begins to caramelize from the marinade, remove from the heat.
- 8
Warm the black beans in a microwave-safe dish until hot, 2 to 3 minutes, stirring every 30 seconds.
- 9
Assemble the grain bowls: divide the rice, tofu, peppers, sweet potatoes, and black beans evenly among individual serving bowls.
- Calories 536.36 kcal High 27%
- Protein 17.98 g Good Source 36%
- Carbohydrate 89.77 g 33%
- Total Fat 11.85 g Moderate 15%
- Saturated Fat 6.49 g High 32%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.23 mg Low Source 0%
- Sodium 259.03 mg Moderate 11%
- Dietary Fiber 9.87 g Good Source 35%
- Total Sugars 13.88 g --
- Added Sugars 7.08 g Moderate 14%
- Calcium 171.61 mg Moderate 13%
- Iron 4.55 mg Good Source 25%
- Potassium 307.3 mg Low Source 7%
- Vitamin A 302.16 mcg Good Source 34%
- Vitamin C 34.97 mg Good Source 39%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
About This Recipe
Jerk Tofu and Veggie Grain Bowl is made with 11 ingredients and serves 6. It takes about 55 mins and is rated easy. Key ingredients include Black Beans, Coconut Oil, Extra Firm Tofu, and Green Bell Pepper. Each serving provides about 536.36 kcal, and is a good source of protein.
Recipe Questions
- What is Jerk Tofu and Veggie Grain Bowl made of?
- The main ingredients are Black Beans, Coconut Oil, Extra-Firm Tofu, Green Bell Pepper, Jerk Marinade. The full list of 11 is above.
- How long does it take to make Jerk Tofu and Veggie Grain Bowl?
- About 55 mins in total: 15 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 536.36 kcal. The full nutrition breakdown is above.
- Is Jerk Tofu and Veggie Grain Bowl easy to make?
- This recipe is rated easy, with 11 ingredients and 9 steps.
- Is Jerk Tofu and Veggie Grain Bowl healthy?
- Jerk Tofu and Veggie Grain Bowl has an easyChef Pro health score of 53/100. Per serving, it provides 536.36 calories and 17.98 g of protein, or 36% of the Daily Value. It is a good source of dietary fiber, iron, vitamin A and vitamin C. Worth noting per serving: sodium at 259.03 mg (11% of the Daily Value), saturated fat at 6.49 g (32% of the Daily Value) and added sugars at 7.08 g (14% of the Daily Value). It contains Soy, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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