Imagine a rice pilaf but with Caribbean flavours, and you have the answer to the question: What is pelau? Similar to dishes like jambalaya and paella, rice is cooked with vegetables, aromatics, and a protein. In this vegan version, that’s kidney beans, together with charred bell pepper and golden tofu. Finish with pineapple pieces for sweetness.
Vegan Caribbean Tofu Pelau
Vegan Caribbean Tofu Pelau
with toasted cashew nuts & pineapple pieces
Hands on Time: 20 - 35 minutes
Overall Time: 35 - 50 minutes
Ingredients:
- Bell Pepper
- Bell Peppers
- Carrot
- Cashew Nuts
- Coconut Cream
- Jerk Seasoning
- Kidney Beans
- Non-GMO Tofu
- Onion
- Onions
- Tinned Pineapple Pieces
- Tomato Paste
- White Basmati Rice
From your kitchen:
- Oil (cooking, olive & coconut)
- Salt & Pepper
- Water
RICE
Place a pot over medium heat with a drizzle of oil. When hot, fry the diced Onions and the Carrot pieces until turning golden, 4-5 minutes. Add the tomato paste and the jerk seasoning, and fry until fragrant, 1-2 minutes. Add the rinsed rice, the coconut cream, and 75ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes.
TOAST
While the rice is cooking, place the chopped cashews in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
TOFU
Return the pan to medium-high heat with a drizzle of oil. When hot, fry the tofu until golden and crispy, 3-5 minutes (shifting as they colour). Remove from the pan and season.
CHARRED PEPPERS
Return the pan to medium heat with a drizzle of oil. When hot, fry the pepper pieces until lightly charred, 2-3 minutes. Remove from the pan and season.
MIX IT UP!
When the coconut rice is done, remove from the heat. Mix in the drained beans, the charred peppers, and the golden tofu and cover with a lid. Allow to steam until the beans are warmed through, 8-10 minutes.
TIME TO EAT
Make a bed of the loaded rice, top with the drained pineapple pieces, and scatter over the toasted nuts. Well done, Chef!
RICE
Place a pot over medium heat with a drizzle of oil. When hot, fry the diced Onions and the Carrot pieces until turning golden, 4-5 minutes. Add the tomato paste and the jerk seasoning, and fry until fragrant, 1-2 minutes. Add the rinsed rice, the coconut cream, and 150ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes.
TOAST
While the rice is cooking, place the chopped cashews in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
TOFU
Return the pan to medium-high heat with a drizzle of oil. When hot, fry the tofu until golden and crispy, 3-5 minutes (shifting as they colour). Remove from the pan and season.
CHARRED PEPPERS
Return the pan to medium heat with a drizzle of oil. When hot, fry the pepper pieces until lightly charred, 2-3 minutes. Remove from the pan and season.
MIX IT UP!
When the coconut rice is done, remove from the heat. Mix in the drained beans, the charred peppers, and the golden tofu and cover with a lid. Allow to steam until the beans are warmed through, 8-10 minutes.
TIME TO EAT
Make a bed of the loaded rice, top with the drained pineapple pieces, and scatter over the toasted nuts. Well done, Chef!
RICE
Place a pot over medium heat with a drizzle of oil. When hot, fry the diced Onions and the Carrot pieces until turning golden, 6-8 minutes. Add the tomato paste and the jerk seasoning, and fry until fragrant, 1-2 minutes. Add the rinsed rice, the coconut cream, and 225ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes.
TOAST
While the rice is cooking, place the chopped cashews in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
TOFU
Return the pan to medium-high heat with a drizzle of oil. When hot, fry the tofu until golden and crispy, 3-5 minutes (shifting as they colour). Remove from the pan and season.
CHARRED PEPPERS
Return the pan to medium heat with a drizzle of oil. When hot, fry the pepper pieces until lightly charred, 3-4 minutes. Remove from the pan and season.
MIX IT UP!
When the coconut rice is done, remove from the heat. Mix in the drained beans, the charred peppers, and the golden tofu and cover with a lid. Allow to steam until the beans are warmed through, 8-10 minutes.
TIME TO EAT
Make a bed of the loaded rice, top with the drained pineapple pieces, and scatter over the toasted nuts. Well done, Chef!
RICE
Place a pot over medium heat with a drizzle of oil. When hot, fry the diced Onions and the Carrot pieces until turning golden, 6-8 minutes. Add the tomato paste and the jerk seasoning, and fry until fragrant, 1-2 minutes. Add the rinsed rice, the coconut cream, and 300ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes.
TOAST
While the rice is cooking, place the chopped cashews in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
TOFU
Return the pan to medium-high heat with a drizzle of oil. When hot, fry the tofu until golden and crispy, 3-5 minutes (shifting as they colour). Remove from the pan and season.
CHARRED PEPPERS
Return the pan to medium heat with a drizzle of oil. When hot, fry the pepper pieces until lightly charred, 3-4 minutes. Remove from the pan and season.
MIX IT UP!
When the coconut rice is done, remove from the heat. Mix in the drained beans, the charred peppers, and the golden tofu and cover with a lid. Allow to steam until the beans are warmed through, 8-10 minutes.
TIME TO EAT
Make a bed of the loaded rice, top with the drained pineapple pieces, and scatter over the toasted nuts. Well done, Chef!
Frequently Asked Questions
What is the preparation time for Vegan Caribbean Tofu Pelau?
The preparation time for Vegan Caribbean Tofu Pelau with toasted cashew nuts & pineapple pieces is between 20 and 35 minutes.
What is the total time required to make Vegan Caribbean Tofu Pelau with toasted cashew nuts & pineapple pieces?
The total time required to make Vegan Caribbean Tofu Pelau with toasted cashew nuts & pineapple pieces is between 35 and 50 minutes.
How many servings does Vegan Caribbean Tofu Pelau provide?
4 servings
What are the main ingredients in Vegan Caribbean Tofu Pelau?
Bell Pepper, Bell Peppers, Carrot, Cashew Nuts, Coconut Cream, Jerk Seasoning, Kidney Beans, Non-GMO Tofu, Onion, Onions, Tinned Pineapple Pieces, Tomato Paste, White Basmati Rice
What is the nutritional information of Vegan Caribbean Tofu Pelau?
Calories: 987, Carbs: 134 grams, Fat: grams, Protein: 35 grams, Sugar: 35.1 grams, Salt: 219 grams
How do I prepare Vegan Caribbean Tofu Pelau?
TIME TO EAT: Make a bed of the loaded rice, top with the drained pineapple pieces, and scatter over the toasted nuts. Well done, Chef! CHARRED PEPPERS: Return the pan to medium heat with a drizzle of oil. When hot, fry the pepper pieces until lightly charred, 2-3 minutes. Remove from the pan and season. MIX IT UP!: When the coconut rice is done, remove from the heat. Mix in the drained beans, the charred peppers, and the golden tofu and cover with a lid. Allow to steam until the beans are warmed through, 8-10 minutes. RICE: Place a pot over medium heat with a drizzle of oil. When hot, fry the diced onions and the carrot pieces until turning golden, 4-5 minutes. Add the tomato paste and the jerk seasoning, and fry until fragrant, 1-2 minutes. Add the rinsed rice, the coconut cream, and 150ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, 8-10 minutes. TOAST: While the rice is cooking, place the chopped cashews in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside. TOFU: Return the pan to medium-high heat with a drizzle of oil. When hot, fry the tofu until golden and crispy, 3-5 minutes (shifting as they colour). Remove from the pan and season.
What should be prepared from my kitchen to make Vegan Caribbean Tofu Pelau?
Bell Pepper, Bell Peppers, Carrot, Cashew Nuts, Coconut Cream, Jerk Seasoning, Kidney Beans, Non-GMO Tofu, Onion, Onions, Tinned Pineapple Pieces, Tomato Paste, White Basmati Rice
How many calories does Vegan Caribbean Tofu Pelau have?
987 calories
How much fat content does Vegan Caribbean Tofu Pelau have?
grams
Woolies Products in this dish
