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Here’s the good news: The Vegan Caribbean Bowl does not have to be vegan at all. It’s a few very simple steps to a very tasty and healthy meal, and you can pretty much cobble it together from whatever spare parts you have on hand, as long as you have a little jerk seasoning on hand.
Without further ado, here are:
The Vegan Caribbean Bowl Steps
The Caribbean Bowl (Vegan or Otherwise) Step by Step
Start by marinating your protein—in my case, tempeh, but in yours, possibly pork, chicken, or shrimp—in a loosely Jamaican-ish marinade. I used 2 parts fresh orange juice to 1 part soy sauce (exact amounts in the recipe below), plus a healthy helping of a jerk seasoning that I have on hand. Purists, make your own; I like this recipe from Immaculate Bites.
While the meat marinates, make up some coconut rice. I cooked long-grain jasmine rice in equal parts coconut milk (mixed together from a can) and broth, along with some jerk seasoning and a handful of unsweetened coconut (exact amounts below).
Chop some collard greens (shown) or kale in slivers.
Separately, chop a red bell pepper in slivers, and shred a green cabbage. Toss the pepper and cabbage with lime juice and a little jerk seasoning.
Heat your pan. Heat some coconut oil. Add the tempeh or other protein and saute. When you flip the protein, squeeze in half an orange. If you need more oil, splash in some sesame oil (the toasted Asian kind).
Remove tempeh from the pan, and sauté your dark greens. After about 5 minutes, pour in the marinade from the protein. Cook another 5 minutes or so until greens are desired consistency.
Now, simply arrange your components on a plate or in the bowl of your choice. Top with avocado, cilantro, and serve.
| Prep Time | 25 minutes |
| Servings |
mains
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- 1/2 cup fresh squeezed orange juice
- 1/4 cup soy sauce
- 1 Tablespoon jerk seasoning
- 1 teaspoon toasted sesame oil (Asian variety)
- 12 ounces tempeh, or other protein (pork chicken, shrimp)
- 1 cup jasmine rice
- 1 cup coconut milk
- 1 cup broth
- 1 tsp salt
- 1/4 cup shredded, unsweetened dried coconut flakes
- 1 Tablespoon coconut oil
- 1/2 orange
- 1-2 teaspoon/s sesame oil, optional
- sliced avocado, lime, orange, pineapple, and/or grated carrot and minced scallion and cilantro to taste, in any combination
Ingredients
Marinade
Rice
Vegetables
Assembly
Garnish
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- Mix all ingredients together. Halve tempeh down center, then cube. If using other protein, cut in uniform slices or cubes. Add protein to marinade and let soak for a minimum of 30 minutes.
- While protein marinades, begin rice. Add liquids, rice, coconut, and salt to medium saucepan. Bring to a boil over medium high heat. Reduce heat to simmer/medium low, and cover for 20 minutes. Turn of heat and let rice stand.
- While rice cooks, slice collards or kale very thin. Separately, slice thin or shred cabbage, and julienne red pepper. Place cabbage and red pepper in a bowl; squeeze on half a lime. Thinly slice remaining lime for garnish if desired.
- Heat pan over medium high heat, then add coconut oil. Remove tempeh or other protein from marinade and place in hot oil, browning well on each side. If you feel you need more oil, drizzle in another teaspoon or so of sesame oil. Squeeze in half an orange.
- Remove tempeh from pan. Add dark greens, and pour in marinade. Sauté over low heat until desired doneness, approximately 10 minutes. Place rice, protein, raw veggies, cooked veggies, and garnish on the plate or in the bowl as you like. Add desired garnishes.
