The great thing about this Caribbean-inspired recipe is that it’s a perfect meal to add to your meal prep routine. Add a side of kale to your jerk tofu, rice and kidney beans (often called peas by islanders)  and this dish is the perfect, complete lunch, infused with a spicy tang.

Note: You will need to marinate your tofu for 8 hours or overnight


Jerk Tofu

  • 1 Block of Extra Firm Tofu, pressed
  • 1 Cup of Jerk Marinade (you can use store-bought)

Rice and 'Peas'

  • 1 Garlic Clove, crushed
  • 1 Can (14oz) of Light Coconut Milk
  • 1/4 Cup of Water
  • 1/2 Tsp of Allspice
  • Pinch of salt and pepper
  • 3 Springs of Fresh Thyme
  • 1 Cup Long-Grain Rice
  • 1 Cup Kidney Beans, rinsed and drained


  • 2 Cups of steamed Kale, Spinach or Broccoli to serve on the side


  1. For the Rice and Peas, you want to combine all the ingredients (except the rice and kidney beans) in a saucepan over medium heat and bring to a boil.
  2. Stir in rice, and reduce heat to low. Cover and bring to a simmer for 20 minutes, or until all the liquid has been absorbed.
  3. Remove from heat and remove the thyme sprigs and garlic from the rice. Gently stir in the beans, and cover for another 10 minutes.
  4. While the rice is cooking you can prepare the Jerk Tofu. Evenly cut your tofu into slices and marinade in Jerk Marinade for 8 hours or overnight.
  5. Cook your marinaded tofu over medium-high heat on a grill for 5 minutes on each side, lightly brushing on some extra marinade as you cook your tofu. A nonstick pan works as well too. Set aside.
  6. Assemble your dish, by plating up your rice, tofu, and any veggies you want to serve it with. If you are using this as a meal prep, evenly distribute the rice, tofu, and veggies into 4 containers and store in the fridge. This can be stored in the fridge for up to 5 days.

Nutritional Notes per serving: 

318 calories, 4g protein, 33g carbs, 3g fiber, 19g fat

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