Jamaican Jerk Tempeh Mango Bowl. A light, spice and flavor filled dish that has the perfect balance of sweet, tangy and spicy. Ideal for a summer Meatless Monday!
What is Jamaican Jerk Seasoning?
Jamaican jerk spice is spicy rub/seasoning of Jamaican origin that is made by mixing allspice, cinnamon, cayenne, garlic powder, onion powder, crushed red pepper flakes, salt, sugar, thyme, ginger and nutmeg. Some mixes use all of these spices, and others use only some of them.
Since we love playing around with spices, we have created our own combination, that we've used on this delicious, flavor bursting baked tempeh. Combined with crisp cucumber and shredded carrots, sweet mango, fresh mint and cilantro, this Jamaican Jerk Tempeh Mango Bowl is a light, protein packed one bowl meal perfect for the warm months ahead.
Do you have your own Jamaican Jerk seasoning mix, or any other spice mix you love? Share it with us! Leave a comment, or share it on our Facebook or Instagram pages !
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Jamaican Jerk Tempeh Mango Bowl
- Total Time: 40 mins
- Yield: 4
Description
Jamaican Jerk Tempeh Mango Bowl. A light, spice and flavor filled dish that has the perfect balance of sweet, tangy and spicy. Ideal for a summer Meatless Monday! Check out our other vegan dinner recipes under 300 calories
Ingredients
- 8 oz tempeh, cut into bite size triangles
- 2 tsp olive oil
- 1 large mango, cubed
- ½ seedless cucumber, peeled and sliced, or 2-3 Persian cucumbers, peeled and sliced
- ½ cup chopped cilantro
- 2 ½ cups shredded carrots
- 20 mint leaves, torn by hand
- Jerk Seasoning:
- ¾ tsp dried thyme
- ¾ tsp sweet paprika
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ tsp salt
- ¼ tsp allspice
- ¼ tsp red pepper flakes
- ¼ tsp cinnamon
- ¼ tsp ginger powder
- Honey Lime Dressing
- ¼ cup lime juice
- 1 tbsp honey, agave or maple syrup
- 2 tsp Dijon mustard
- 2 tsp olive oil
Instructions
- Preheat the oven to 375F. Line a large baking sheet with parchment paper
- Bring water to a boil in a medium saucepan. Add the tempeh and boil for 5 minutes. Drain well and set aside.
- While tempeh cooks, prepare the jerk seasoning by combining all the spices together in a bowl.
- To prepare the dressing, whisk all the ingredients together in a small bowl until well combined. Refrigerate until ready to use
- Combine the tempeh and the jerk seasoning in a bowl and gently toss it, so the tempeh is well coated. Transfer it to the lined baking sheet, drizzle 2 teaspoons of olive oil and bake for 20 minutes
- To assemble the bowl, divide the mango, cucumbers, cilantro, carrots, mint leaves and tempeh in 4 separate bowls. Drizzle dressing on top before serving
- Prep Time: 15 mins
- Cook Time: 25 mins
- Category: Entree
- Cuisine: Kosher / Vegan
Nutrition
- Serving Size: ¼ salad
- Calories: 237
- Sugar: 16.2
- Sodium: 382
- Fat: 8.7
- Saturated Fat: 1.5
- Unsaturated Fat: 5.8
- Trans Fat: 0
- Carbohydrates: 31
- Fiber: 8.8
- Protein: 12.8
- Cholesterol: 0
Miriam says
Please excuse the ignorance, but what is the difference between tempeh and tofu?
Vicky & Ruth says
Hi Miriam,
Tempeh if made from fermented soybeans, grains and sometimes seeds. Tofu is made from soy milk. They have completely different textures and flavor. Tempeh is more dense, hearty and a little nutty. Tofu is much softer and creamier, and it's flavor is more neutral. Hope this helps!
cindy faust says
Am making this right now for Shabbos lunch! Substituting tofu for the tempeh- what a great meal for guests!! Can't wait to eat it-YUM!
★★★★★
Vicky & Ruth says
We hope your guests enjoyed the Jamaican Jerk Tofu.
Joyce says
This is delicious!!!!
The flavoring is wonderful, sooooo tasty and the lightness from the lime dressing is a real summer treat.
I added some sliced cabbage and put it all over some basmati rice. All to say - thank you!!!!
Joyce