Bols de tofu à la sauce jerk à la mangue

Très riche en fibres

Végétarien

Riche en protéines

avec salsa à l’ananas et boulgour

30 min

Difficulté: 1/3

Jamaïcane

Ingrédients : Tofu (soya) (soya non OGM, eau, sulfate de calcium, chlorure de magnésium) • Oignon rouge • Ananas en morceaux (morceaux d'ananas, sucres (jus d'ananas, concentré de jus d'ananas clarifié), eau, acide ascorbique, acide citrique) • Boulgour (blé) (semoule de blé dur) • Chutney de mangues (sucres (sucre, purée de mangue), mangue, vinaigre concentré, sel, ail en poudre, épices, gomme de xanthane, acide ascorbique, bêta-carotène, benzoate de sodium, sorbate de potassium) • Lime • Guacamole (avocat, tomate, oignon, sel marin, ail, coriandre, huile essentielle de coriandre) • Sauce jerk (eau, piments jalapeno verts, vinaigre blanc, ail, épices, sel, huile de soya, jus de citron, amidon de maïs modifié, gomme xanthane, colorant naturel, acide citrique, sorbate de potassium) • Coriandre • Mélange d'épices des caraïbes (épices et herbes, sucres (sucre, cassonade, maltodextrine), sel, poudre d'oignon, poudre d'ail, huile de canola, dioxyde de silicium, acide citrique, oléorésine de paprika) • Ail.

Allergens

Sulfites

Soya

Moutarde

Lait

Blé

Oeuf

Peut contenir des traces d’allergènes

Crustacés

Gluten

Arachides

Sésame

Noix

Poisson

Tags

30-min-or-less

Très riche en fibres

Végétarien

Riche en protéines

Dinner-bowls

< 650 calories

World-flavors

Earth-month

Ingrédients

Tofu

1 unit(s)

Mélange d’épices caribéen

3 g

Sauce jerk

2 tbsp

Coriandre

7 g

Chutney à la mangue

2 tbsp

Oignon rouge

0.5 unit(s)

Coupe d'ananas en cubes

1 unit(s)

Lime

1 unit(s)

Boulgour

0.5 cup

Gousses d'ail

2 unit(s)

Guacamole

3 tbsp

Huile

1 tbsp

Sel

0.25 tsp

Poivre

0.125 tsp

Preparation

Before starting, preheat the broiler to high.
Wash and dry all produce.
Peel, then cut half the onion into 1/4-inch pieces (whole onion for 4 servings). Set aside 1/2 tbsp (1 tbsp) onion in a small bowl.
Peel, then mince or grate garlic.
Strain pinapple, reserving juice
Add pineapple juice to a measuring cup, then top up with water to make 3/4 cup (1 1/2 cups) liquid.

Heat a medium pot over medium-high. When the pot is hot add 1 tbsp (2 tbsp) oil, bulgur, half the garlic and remaining chopped onions. Cook for 1 min, stirring often, until fragrant.
Add pineapple-water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
Once boiling, remove from heat and let stand, covered for 15-16 min, until bulgur is tender and liquid is absorbed.

Meanwhile, pat tofu thoroughly dry with paper towels, then cut into 3/4-inch cubes.
To a foil-lined baking sheet, add the tofu, half the Carribean Spice Blend and 1 tbsp (2 tbsp) oil. Season with salt and pepper. Broil in the middle of the oven for 9-11 min, flipping halfway through, until golden.

Meanwhile, zest, then juice half the lime.
Roughly chop cilantro
To the small bowl with reserved chopped onion, add pinapple, lime zest, lime juice and half the cilantro. Season with salt and pepper. Stir to combine, then set aside.

To another small bowl, add guacamole and remaining garlic. Season with salt and pepper, then stir to combine. Set aside.
To a medium bowl, add jerk sauce and half the mango chutney. Whisk to combine.
Once tofu is finished, add tofu to medium bowl with jerk-mango mixture. Toss to combine.