Vegan bowl ( jerk tofu , grilled red peppers , spinach , mango salsa , vinegette dressing ) - recipe Diabetes safe , low glycemic index

Vegan bowl ( jerk tofu , grilled red peppers , spinach , mango salsa , vinegette dressing ) - recipe Diabetes safe , low glycemic index 

Here's a simple recipe for a vegan bowl with jerk tofu, grilled red peppers, spinach, mango salsa, and vinaigrette dressing:

Ingredients:

• 1 block of firm tofu
• 2 red bell peppers
• 2 cups of fresh spinach
• 2 ripe mangoes, peeled and diced
• 1/4 cup red onion, finely diced
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons freshly squeezed lime juice
• 1 tablespoon olive oil
• 1 tablespoon white wine vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon honey
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• Salt and pepper, to taste

Instructions:

1. Press the tofu for 30 minutes to remove excess water.
2. In a small bowl, whisk together the olive oil, white wine vinegar, Dijon mustard, honey, smoked paprika, ground cumin, garlic powder, salt, and pepper. Set aside.
3. Cut the red bell peppers into slices and grill for 3-4 minutes on each side until slightly charred.
4. Cut the tofu into 1-inch cubes and toss with half of the vinaigrette.
5. In a large bowl, combine the spinach, mangoes, red onion, cilantro, and the remaining vinaigrette. Toss to combine.
6. In a large frying pan, heat a little oil over medium heat. Add the marinated tofu and cook until crispy and golden brown, about 5 minutes on each side.
7. To assemble the bowl, add a bed of the spinach and mango mixture to the bottom of a serving dish. Top with the grilled red peppers and crispy tofu. Drizzle with a little more vinaigrette, if desired.

Nutrition information per serving (based on 4 servings): Calories: 328 Total Fat: 22g Saturated Fat: 3g Trans Fat: 0g Cholesterol: 0mg Sodium: 271mg Total Carbohydrates: 26g Dietary Fiber: 5g Sugar: 17g Protein: 12g

Enjoy your delicious and healthy vegan bowl!