Delight in a taste of the Caribbean with Jerk Tofu and Caramelized Pineapple. Mildly spicy and sweet, with a little tang, in a deeply warming meal you will want to make on repeat. Just 30 minutes from fridge to table!
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Tofu gets a bad rap sometimes for being tasteless, but it is anything but in this jerk tofu preparation. We use our own low sodium jerk seasoning to ensure our dish is blood pressure friendly, and sauté the tofu in a way that makes it charred and crispy on the outside but soft and creamy inside.
You'll love this dish with some saucy beans, like Cuban-style black beans, or a whole grain like brown rice or quinoa (try cilantro lime quinoa!).
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Heart Health Benefits of Jerk Tofu
This recipe is a deliciously heart forward combination of ingredients. We thoughtfully included each ingredient based on flavor contribution and heart health benefit. Together these components create a plant-based, low-sodium, antioxidant-dense, anti-inflammatory dish that earns its spot on your table.
Macronutrients
The dish is low to moderate in calories, which makes it perfect to pair with sides dishes, like black beans or brown rice, for a complete meal. It's high in protein, fiber, and heart healthy mono- and polyunsaturated fats. That makes it a great dish to help to fill you up and keep you satisfied longer, so you're not snacking an hour later!
Micronutrients and Bioactive Components
Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in jerk tofu with caramelized pineapple:
- Soy isoflavones - (in tofu) higher isoflavone intakes are associated with lower risk of coronary heart disease and overall cardiovascular disease (1, 2);
- Magnesium - (in tofu and dates) supports heart muscle relaxation and has been shown to support blood pressure control (3);
- Iron - (in tofu) - necessary for oxygen transport (4);
- Monounsaturated fats - (in olive oil) type of fat molecule that can help lower LDL cholesterol, and provides nutrition to maintain and build you body's cells (5);
- Hydroxytyrosol and oleuropein - (in olive oil) polyphenols that may be preventative against high blood pressure, stroke, and heart attack (6);
- Insoluble fiber - (in dates) helps slow blood sugar response and support gut health (7);
- Vitamin C - (in pineapple) water-soluble antioxidant that neutralizes free radicals, protects LDL from oxidation, and supports endothelial function (8);
- Bromelain - (in pineapple) a protein digesting enzyme that may lower cholesterol and atherosclerosis, as well as provide an anti inflammatory effect - note that most studies on the potential heart health benefits of bromelain have not yet been conducted on humans (9, 10); and
- Cinnamaldehyde - (in cinnamon) flavonoid that gives cinnamon its color and flavor. Cinnamon can help lower blood pressure and LDL cholesterol, and raise HDL cholesterol (11).
Ingredients
Here is what you'll need for this recipe, along with some applicable substitutions and notes.
- Super Firm Tofu - I like Trader Joe's high protein tofu the best for this recipe
- Olive oil - or whatever oil you like for sautéing
- Date paste - it freezes well, so I like to always keep it on hand
- Jerk seasoning - for this you'll need garlic powder, onion powder, cayenne pepper, black pepper, thyme, smoked paprika, allspice, cinnamon, nutmeg, cumin, salt, and cloves. If you're missing one, just leave it out.
- Fresh pineapple - canned pineapple can be used as a substitute. Get one in 100% fruit juice, and drain before using.
- Lime juice
- Cinnamon
See recipe card for quantities.
Instructions
Here's how to make jerk tofu with caramelized pineapple!
- Step 1: Combine the spices to make the jerk seasoning.
- Step 2: Toss the tofu with the date paste to coat. Then add the jerk seasoning.
- Step 3: Toss again to fully coat the tofu.
- Step 4: Heat the olive oil in a large pan and add the tofu.
- Step 5: Sauté the tofu until all sides are starting to char nicely, but not burn.
- Step 6: In a bowl, combine the pineapple, olive oil, lime juice, and cinnamon.
- Step 7: Toss to coat.
- Step 8: Heat the empty skillet and add the pineapple.
- Step 9: Sauté until the pineapple is deeply caramelized on all sides.
Hint: Be patient when sautéing the tofu. Once you add it to the hot oil, allow it to cook for up to 5 minutes before stirring it. This will help it develop a nice charred crunch.
Variations
- Seasoning - If you don't want to use jerk seasoning, taco seasoning would be good here, or low sodium creole seasoning. You want something with a little spice to it to help offset the sweetness of the date paste.
- Fruit - try mango, papaya, or plantains
- Protein - use tempeh, seitan, or chicken breast
Equipment
Preparation of this dish is easy and requires minimal equipment, too. You'll only need some measuring cups and spoons, and a large pan. Nonstick or cast iron will work best for this recipe. It will allow the tofu to develop and nice crust without adhering to the pan.
Storage
Keep leftovers in the refrigerator in an airtight container for up to 5 days.
Healthy heart pro tip
If you are not into making your own jerk seasoning, and want to purchase one, look for a low sodium version. Jerk seasoning is usually very high in sodium, and often contains added sugar, too. The date paste in our recipe takes the place of that added sugar to keep it the heart healthiest possible.
FAQ
Yes, you can use tempeh (steam it first), seitan, or your favorite dry bean (chickpeas would be great).
We like tearing the tofu because it provides a more irregular shape with lots of nooks and crannies for sauces and seasonings to stick in. If you'd prefer to just cut it with a knife, go for it!
Related
Try these other fun and delicious tofu recipes, too:
Pairing
These are my favorite dishes to serve with Jerk Tofu:
📖 Recipe
Jerk Tofu with Caramelized Pineapple
Ingredients
- 16 oz block Super Firm Tofu ripped into bite size pieces
- 2 tablespoon Date Paste
- 1-2 tablespoon Low Sodium Jerk Seasoning see below
- 1 tablespoon Olive Oil
- 3 cups Fresh Pineapple chunks
- 2 teaspoon Lime Juice
- 2 teaspoon Olive Oil
- 1 teaspoon Cinnamon
Instructions
- Combine the spices to make the low sodium jerk seasoning (see notes below).
- Add the ripped tofu pieces to a large bowl, and toss with the date paste to completely coat.
- Add the jerk seasoning, and toss to coat.
- In a large, nonstick skillet, heat the oil over medium heat. Add the tofu, and saute undisturbed for 3-5 minutes. You want a crust to start forming. Toss and saute again undisturbed for 3-5 minutes. Continue this process until the tofu is cooked on all sides and nicely charred, but not burned. This will take around 10-15 minutes.
- Move the tofu to a bowl and wipe out the pan with a paper towel if needed.
- While the tofu is cooking, toss the pineapple with the lime juice, olive oil, and cinnamon.
- After the tofu is removed from the pan, return the pan to medium heat, and add the pineapple.
- Saute for another 10-15 minutes, tossing occasionally so the pineapple becomes caramelized on all sides.
- Serve the tofu with the pineapple, over black beans to rice as desired, garnished with cilantro and lime wedges.
Notes
1 teaspoon Garlic Powder, 1 teaspoon Onion Powder, ½ - 1 teaspoon Cayenne Pepper, ½ teaspoon Ground Black Pepper, ½ teaspoon Thyme, ½ teaspoon Smoked Paprika, ¼ teaspoon Allspice, ¼ teaspoon Cinnamon, ¼ teaspoon Nutmeg, ¼ teaspoon Cumin, ¼ teaspoon Salt, and a pinch of Ground Cloves. Note that this will be a mild jerk seasoning at ½ teaspoon cayenne pepper. Adjust it for your tastes.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
- Don't leave food sitting out at room temperature for longer than 2 hours (or 1 hour if the weather is hot)
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
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