Jerk Seitan and/or Tofu over Caribbean Rice and Beans

QUICHE-A-WEEK
32Ingredients
55Minutes
220Calories

Ingredients

US|METRIC
  • 2 tablespoons low sodium soy sauce
  • 2 tablespoons oil (some sort of, that you like)
  • 2 tablespoons water
  • 1 tablespoon distilled white vinegar
  • 2 limes
  • 3 teaspoons brown sugar
  • 2 cloves garlic (minced)
  • 50 grams sweet onion
  • 2 green onions (sliced a little past where it turns green)
  • 1 teaspoon ground allspice
  • 1 teaspoon black pepper
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon cayenne
  • 1/4 teaspoon cinnamon
  • 2 teaspoons dried thyme leaves
  • 1 habanero pepper (carefully deseeded and chopped)
  • 2 boxes seitan
  • 2 boxes firm tofu
  • 1 head cauliflower (broken into florets, I weighed mine in at 450g)
  • 75 grams sweet onion (diced)
  • 2 cloves garlic (minced)
  • 1 teaspoon ginger (grated)
  • 3/4 cup lite coconut milk
  • 3/4 cup vegetable stock
  • 1 lime (squeezed)
  • 1 habanero pepper (intact)
  • 15 ounces kidney beans (drained and rinsed)
  • salt
  • pepper
  • 1/2 cup pineapple (diced)
  • green onions (for garnishing)
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    NutritionView More

    220Calories
    Sodium20% DV470mg
    Fat20% DV13g
    Protein16% DV8g
    Carbs9% DV26g
    Fiber24% DV6g
    Calories220Calories from Fat120
    % DAILY VALUE
    Total Fat13g20%
    Saturated Fat7g35%
    Trans Fat
    Cholesterol
    Sodium470mg20%
    Potassium730mg21%
    Protein8g16%
    Calories from Fat120
    % DAILY VALUE
    Total Carbohydrate26g9%
    Dietary Fiber6g24%
    Sugars9g18%
    Vitamin A8%
    Vitamin C200%
    Calcium10%
    Iron15%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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