- To make the marinade, mix the spices in the jar with the oil and sugar
- To make the skewers cut up the courgette, peppers and tofu into cubes.
- Put the vegitables in one tub and the tofu in another. Cover both in the marinade and mix carefully and allow to marinate for at least 30 minutes.
- When ready to cook, add the veg and tofu to the skewers. Can either be baked in the oven or added to a BBQ.
- To bake, Pre-heat your oven to 180°C. Line a large baking tray with tin foil. Place the skewers on top and bake for about 25 minutes until cooked.
- To barbeque, carefully place the skewers onto the grill and cook for 20–25 minutes flipping them occasionally.
- To make the rice, peel and cut the mango into cubes, slice the spring onion then add all the ingredients to a bowl and mix to combine.
- For the dressing, add all the ingredients to a jar, mix to combine and then mix it all into the rice. When served, serve the skewers with the rice and a squeeze of lime.
Duration It takes 45 mins to prepare and 20 mins to cook.
Ingredients (Organic) For a serving of 4 people.
For the beans and rice
240g can black beans, drained
250g cooked rice of choice
1 ripe mango
2 spring onions
Big handful fresh mint
and coriander, shredded
For the jerk marinade
3 ttable spoons of jerk spice
1 table spoon of sugar
1 table spoon of sea salt flakes
1 table spoon of sweet paprika
3 table spoons of olive oil
300g block firm tofu, sliced into large cubes
1 red pepper
1 courgette
12 mushrooms
For the dressing
Juice of 1 lime
2 table spoons of extra virgin olive oil
1 table spoon of maple syrup
Pinch of sea salt flakes
Pinch of black pepper
