eCook Meal
Vegan Caribbean Tofu Pelau
with toasted cashew nuts & pineapple pieces
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 golden tofu. Finish with pineapple pieces for sweetness.
Serving guide
Choose your portion size.
RICE
Place a pot over medium heat with a drizzle of oil. When hot, fry the Onion and the Carrot until turning golden, 4-5 minutes. Add the tomato paste and the jerk seasoning, and fry until fragrant, 1-2 minutes. Add the rice, the coconut cream, and 75ml [150ml]|#7DA0D7of 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 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. Fry the tofu until golden and crispy, 3-5 minutes (shifting as they colour). Remove from the pan and season.
MIX IT UP!
When the coconut rice is done, remove from the heat. Mix in the beans 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 pineapple pieces, and scatter over the nuts. Well done, Chef!
RICE
Place a pot over medium heat with a drizzle of oil. When hot, fry the Onion and the Carrot until turning golden, 4-5 minutes. Add the tomato paste and the jerk seasoning, and fry until fragrant, 1-2 minutes. Add the rice, the coconut cream, and 75ml [150ml]|#7DA0D7of 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 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. Fry the tofu until golden and crispy, 3-5 minutes (shifting as they colour). Remove from the pan and season.
MIX IT UP!
When the coconut rice is done, remove from the heat. Mix in the beans 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 pineapple pieces, and scatter over the nuts. Well done, Chef!
RICE
Place a pot over medium heat with a drizzle of oil. When hot, fry the Onion and the Carrot until turning golden, 4-5 minutes. Add the tomato paste and the jerk seasoning, and fry until fragrant, 1-2 minutes. Add the rice, the coconut cream, and 225ml [300ml]|#7DA0D7of 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 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. Fry the tofu until golden and crispy, 3-5 minutes (shifting as they colour). Remove from the pan and season.
MIX IT UP!
When the coconut rice is done, remove from the heat. Mix in the beans 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 pineapple pieces, and scatter over the nuts. Well done, Chef!
Onions - 2
Carrot - 360g
Tomato Paste - 60ml
Old Stone Mill Jerk Seasoning - 30ml
White Basmati Rice - 225ml
Coconut Cream - 300ml
Cashew Nuts - 45g
Non-GMO Tofu - 330g
Kidney Beans - 360g
Tinned Pineapple Pieces - 120g
RICE
Place a pot over medium heat with a drizzle of oil. When hot, fry the Onion and the Carrot until turning golden, 4-5 minutes. Add the tomato paste and the jerk seasoning, and fry until fragrant, 1-2 minutes. Add the rice, the coconut cream, and 225ml [300ml]|#7DA0D7of 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 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. Fry the tofu until golden and crispy, 3-5 minutes (shifting as they colour). Remove from the pan and season.
MIX IT UP!
When the coconut rice is done, remove from the heat. Mix in the beans 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 pineapple pieces, and scatter over the nuts. Well done, Chef!
Onions - 2
Carrot - 480g
Tomato Paste - 80ml
Old Stone Mill Jerk Seasoning - 40ml
White Basmati Rice - 300ml
Coconut Cream - 400ml
Cashew Nuts - 60g
Non-GMO Tofu - 440g
Kidney Beans - 480g
Tinned Pineapple Pieces - 160g
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R161.45
for 4 servings · R40.36 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Cashew Nuts needs 60 gCashew Nut Chicken 400 g 400 g at R109.99 · 15% of packR16.50
-
Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
-
Coconut Cream needs 400 mlCoconut Cream 400 ml 400 ml at R39.99 · 100% of packR39.99
-
Kidney Beans needs 480 gRed Kidney Beans in Brine 400 g 400 g at R28.99 · 1.20× packR34.79
-
White Basmati Rice needs 300 mlFully Cooked White Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
-
Tomato Paste needs 80 mlChilli Tomato Paste 70 g R17.99 · whole pack (size can't be divided)R17.99
-
Carrot needs 480 gBulk Large Carrots 3 kg 3 kg at R45.00 · 16% of packR7.20
Not in the Woolies basket — source these elsewhere:
- Tinned Pineapple Pieces
- Old Stone Mill Jerk Seasoning
- Non-GMO Tofu
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
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?
Carrot, Cashew Nut, Coconut Cream, Kidney Beans, Non-GMO Tofu, Old Stone Mill Jerk Seasoning, Onion, Tinned Pineapple Pieces, Tomato Paste, White Basmati Rice
What is the nutritional information of Vegan Caribbean Tofu Pelau?
Calories: 937, Carbs: 122 grams, Fat: grams, Protein: 32.9 grams, Sugar: 29.1 grams, Salt: 211 grams
How do I prepare Vegan Caribbean Tofu Pelau?
TIME TO EAT: Make a bed of the loaded rice, top with the pineapple pieces, and scatter over the nuts. Well done, Chef! MIX IT UP!: When the coconut rice is done, remove from the heat. Mix in the beans and the golden tofu and cover with a lid. Allow to steam until the beans are warmed through, 8-10 minutes. TOFU: Return the pan to medium-high heat with a drizzle of oil. Fry the tofu until golden and crispy, 3-5 minutes (shifting as they colour). Remove from the pan and season. TOAST: While the rice is cooking, place the cashews in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside. RICE: Place a pot over medium heat with a drizzle of oil. When hot, fry the onion and the carrot until turning golden, 4-5 minutes. Add the tomato paste and the jerk seasoning, and fry until fragrant, 1-2 minutes. Add the rice, the coconut cream, and 75ml [150ml]|#7DA0D7of 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.
What should be prepared from my kitchen to make Vegan Caribbean Tofu Pelau?
Carrot, Cashew Nut, Coconut Cream, Kidney Beans, Non-GMO Tofu, Old Stone Mill Jerk Seasoning, Onion, Tinned Pineapple Pieces, Tomato Paste, White Basmati Rice
How many calories does Vegan Caribbean Tofu Pelau have?
937 calories
How much fat content does Vegan Caribbean Tofu Pelau have?
grams