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How To Make Jerk Tofu (Recipe Guide) Tips And Calories

How To Make Jerk Tofu (Recipe Guide) Tips And Calories

Our full recipe guide on how to make Jerk Tofu one of the most popular dishes in Jamaica.

Jerk tofu is a delicious and spicy plant-based dish inspired by traditional Jamaican jerk seasoning. Here’s a detailed guide on how to make jerk tofu, along with some tips and nutritional information.

Read here how to make Jerk Chicken, best Jamaican food, best Jamaican breakfast and Jamaican vegetarian food

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How to Make Jerk Tofu

Jerk Tofu Recipe Ingredients

How To Make Jerk Tofu (Recipe Guide) Tips And Calories

For the Tofu:

1 block (14 ounces) firm or extra-firm tofu
2 tablespoons olive oil
Salt and pepper to taste

For the Jerk Marinade:

1 tablespoon allspice
1 teaspoon cinnamon
1 teaspoon nutmeg
1 teaspoon thyme
2 teaspoons brown sugar
4 cloves garlic, minced
1-2 Scotch bonnet peppers, finely chopped (adjust to taste)
2 tablespoons soy sauce
1 tablespoon olive oil
1 tablespoon lime juice
1 tablespoon fresh ginger, minced
2 green onions, chopped
1/2 teaspoon black pepper

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Step By Step How to Make Jerk Tofu

Prepare the Tofu

Press the tofu to remove excess moisture. Wrap the tofu in a clean kitchen towel or paper towels and place a heavy object on top for about 20-30 minutes.

How To Make Jerk Tofu (Recipe Guide) Tips And Calories

Make the Jerk Marinade

In a bowl, combine all the marinade ingredients: allspice, cinnamon, nutmeg, thyme, brown sugar, minced garlic, Scotch bonnet peppers, soy sauce, olive oil, lime juice, fresh ginger, green onions, and black pepper. Mix well to form a paste.

Marinate the Tofu

Cut the pressed tofu into cubes or slices. Place the tofu pieces in a shallow dish or a resealable plastic bag. Pour the jerk marinade over the tofu, ensuring all pieces are well-coated. Marinate in the refrigerator for at least 1 hour, preferably overnight.

How To Make Jerk Tofu (Recipe Guide) Tips And Calories

Cook the Tofu

Preheat the oven to 400°F (200°C) or heat a grill to medium-high. If baking, place the marinated tofu pieces on a baking sheet lined with parchment paper. Bake for 25-30 minutes, flipping halfway through, until the tofu is golden brown and slightly crispy.

If grilling, thread the tofu onto skewers or place directly on the grill. Cook for about 10-15 minutes, turning occasionally, until charred and heated through.

Serve

Serve the jerk tofu with rice, grilled vegetables, or a fresh salad. Garnish with chopped cilantro or parsley if desired.

How To Make Jerk Tofu (Recipe Guide) Tips And Calories

Tips To Make Jerk Tofu

Pressing the tofu is crucial for removing excess moisture, which helps the tofu absorb the marinade better and achieve a firmer texture.

Scotch bonnet peppers are very hot. Adjust the amount based on your spice tolerance. You can also use milder peppers if desired.

Marinate the tofu for at least 1 hour, but for the best flavor, let it marinate overnight. Baking and grilling are great methods for cooking jerk tofu. Baking results in a firmer texture, while grilling adds a smoky flavor.

Pair jerk tofu with traditional sides like rice and peas, plantains, or a tropical fruit salad for a complete meal.

How Many Calories Have Jerk Tofu

Calories: 200-250
Protein: 10-15 grams
Carbohydrates: 10-15 grams
Fat: 12-15 grams
Fiber: 2-3 grams
Sugar: 4-6 grams

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