If you’re craving something bold, nourishing, and vibrant, this Jerk Tofu Bowl has it all. Featuring spicy jerk-seasoned tofu, citrusy mango salad, and black beans over fluffy rice, this recipe brings together heat, texture, and tropical freshness in one wholesome bowl. It’s not just satisfying—it’s also vegan, gluten-free, and perfect for meal prep.
Why You’ll Love This Jerk Tofu Bowl
- This jerk tofu bowl is the perfect reset meal—clean, colorful, and nutrient-packed. It’s my go-to after a weekend of indulgence, like a flavorful form of self-care.
- The tofu is pan-fried to crispy perfection and coated with jerk spices that offer the ideal balance of heat and warmth.
- The mango salad adds brightness, crunch, and tang, making every bite exciting. Combined with black beans and seasoned rice, this bowl becomes a complete meal packed with protein, fiber, and antioxidants.
- Best of all, it’s incredibly customizable. Whether you’re a tofu lover or just tofu-curious, this jerk tofu bowl is bound to become a new favorite.
Ingredients for the Jerk Tofu Bowl
- Tofu: Use extra firm tofu for the best texture. Press and pat it dry to maximize crispiness.
- Mango: Choose a large, slightly firm mango for easy dicing.
- Cucumber: Adds cool, refreshing crunch.
- Red onion or green onion for extra flavor.
- Jalapeño: For heat—remove seeds to reduce the spice.
- Cilantro: Gives a herby, summery freshness.
- Orange & Lime Juice: Brighten the mango salad with real citrus.
- Sriracha: Adds heat and balance.
- Soy Sauce: Opt for low-sodium or substitute tamari for gluten-free.
- Spices for Jerk Tofu: Garlic powder, paprika, allspice, cumin, ginger, and cayenne.
- For the bowl: Cooked rice, black beans (or canned), lime wedges, pickled onions, avocado, and extra sriracha.
Tofu Bowl Variations
- Swap tofu for jerk chicken or mojo-marinated grilled chicken.
- Replace mango with pineapple salsa for a tangy twist.
- Try it with coconut rice or cilantro-lime rice.
- Add plantains, quinoa, or creamy dressings like avocado-lime for even more variety.
How to Make the Best Jerk Tofu Bowl
1. Make the Mango Salad
Combine mango, cucumber, onion, jalapeño, and cilantro in a bowl. Add orange juice, olive oil, sriracha, soy sauce, and lime juice. Mix and season with salt and pepper. If prepping ahead, store the salad and dressing separately.
2. Prep the Tofu
Drain and press the tofu, then cube it. In a skillet over medium-high heat, warm oil and sprinkle with salt and pepper. Add tofu in a single layer and sear undisturbed until golden.
3. Mix the Jerk Seasoning
In a small bowl, combine garlic powder, paprika, allspice, cumin, ginger, and cayenne.
4. Pan-Fry the Tofu
Flip tofu once the underside is golden and crisp. Spray with oil and sprinkle with spice mix. Toss to coat and turn off the heat to avoid burning.
5. Assemble the Bowls
To each bowl, add ¾ cup rice and ¾ cup beans. Top with tofu, mango salad, pickled onions, avocado, and cilantro. Drizzle leftover dressing from the salad for extra flavor.
Chef’s Tips for Success
- Press your tofu to get it as dry as possible—this is the key to crispiness.
- Let it sear undisturbed so it forms a crust before flipping.
- Dress the salad last minute to keep it fresh and vibrant.
- Reheat rice and beans before serving so the whole bowl is warm and comforting.
Meal Prep and Storage
- Prep in advance: Cook rice and beans up to 3 days ahead. Store mango salad and tofu separately.
- Leftovers: Store in the fridge for up to 4 days. Tofu, rice, and beans can be frozen for up to 3 months.
- Mango salad: Best enjoyed within 1–2 days.
Serving Suggestions
- Wrap in tortillas for jerk tofu tacos.
- Add pineapple salsa instead of mango salad.
- Serve over romaine for a lighter, salad-style bowl.
- Swap rice for cauliflower rice, quinoa, or farro.
- Add creamy sauces like avocado or cilantro-lime dressing.
FAQs
What goes well in a tofu bowl?
A balance of grains, veggies, protein, sauce, and toppings. Here, we use rice, beans, tofu, and mango salad.
Is this a Buddha bowl?
Yes! It checks every box—grains, veggies, plant protein, citrus dressing, and delicious toppings.
What’s the best way to cook tofu for bowls?
Pan-frying! It gives tofu a golden crust and chewy texture, all without needing starch or breading.
Spicy Jerk Tofu Bowl with Mango
Ingredients
- 14 oz extra-firm tofu, drained and cubed
- 1 tbsp olive oil (for frying)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 1/4 tsp ground allspice
- 1/4 tsp cayenne pepper (optional)
- Salt and pepper to taste
- 1 mango, diced
- 1/2 cucumber, chopped
- 1/4 cup red onion, thinly sliced
- 1 jalapeño, sliced
- 1/4 cup cilantro, chopped
- 2 tbsp orange juice
- 2 tbsp lime juice
- 1 tsp sriracha
- 1 tsp soy sauce or tamari
- 2 cups cooked jasmine rice
- 1 1/2 cups cooked black beans
- 1 avocado, sliced
- Pickled onions for garnish
- Lime wedges for serving
Instructions
- In a small bowl, mix garlic powder, paprika, cumin, allspice, cayenne, salt, and pepper.
- Heat oil in a skillet over medium-high heat. Add tofu and season with half the salt. Sear undisturbed until golden.
- Flip tofu, sprinkle remaining salt and spices, and cook until all sides are crispy. Set aside.
- In a large bowl, combine mango, cucumber, onion, jalapeño, cilantro, orange juice, lime juice, sriracha, and soy sauce. Toss well.
- To assemble bowls, divide rice and black beans among 4 bowls.
- Top each with tofu, mango salad, avocado slices, and pickled onions.
- Garnish with cilantro and serve with lime wedges.
