Picture courtesy of Andrew Lay

Hello Allergic to Salad family! This week we recreated jerk cooking, but made it meatless. Jerk style originates in Jamaica, and is defined by the usage of allspice and Scotch Bonnet chili peppers. Our recipe uses jalapeño peppers, as well as a delicate blend of spices, and is served alongside tangy mango salsa.

Some of our students were reluctant to try tofu, and your kiddos at home might also be big fans of meat, or just suspicious of new foods. But participating in the making of a recipe always helps to embolden the palette. Once our students gave tofu a try, most found it delectable! At home, you can try this tasty recipe, but it doesn’t have to stop here. Tofu is incredibly versatile and lends itself well to many different cuisines. Try adding it in place of meat in your go to dinner dish!

We recommend pressing the water out of your tofu before cooking by adding pressure with a heavy object. This will make the tofu crispier and more amenable to frying. Next we marinate the tofu for as long as you can–overnight if you have the time, but 15-20 minutes will also do the trick. Take a quick walk in the spring air while you’re waiting!

You can also experiment with different ways of cooking the tofu slices. Our instructor, Andrew, tried baking theirs on a sheet pan as well as frying. You might get a slightly different texture, but both techniques make for a great dish.

The mango salsa comes together quickly and simply–all it requires is a bit of chopping, peeling, and tossing. You can serve your tofu with rice, like Andrew did in the picture below, or add some beans. Whatever you decide, we’re confident you’ll find this tofu scrumptious!

Tofu, Salsa and rice. Picture courtesy of Andrew Lay

Chickpea Bolognese with Zucchini Noodles

Course dinner
Keyword pasta, veggies, zucchini


Chickpea Bolognese

  • 1 1/2 cups diced red onion
  • 3 cloves fresh garlic, minced
  • 1 can chickpeas, rinsed, drained and chopped
  • 1 medium carrot, diced
  • 1 cup cup mushrooms, diced
  • 1 (14.5 oz) can diced tomatoes
  • 1 (15 oz) can tomato sauce
  • 1/2 tbsp dried oregano
  • 1 tbsp dried parsley
  • Sea salt

Zucchini Noodles

  • 1 tbsp olive oil
  • 2 medium zucchini
  • 2 tbsp parmesan
  • Salt and pepper, to taste


Chickpea Bolognese

  1. Chickpeas must first be rinsed with water, drained thoroughly and chopped.

  2. Heat a saucepan over medium heat, adding the onions, chickpeas, garlic, and carrots, sautéeing the vegetables for about 5 minutes. Then, add a few tablespoons of water to the pan as needed, to prevent vegetables from sticking to the pan.

  3. Add the mushrooms and sautée until some juices have let out. Then, add the tomato sauce, organo, parsley, and diced tomatoes and let sauté for about 2 minutes. This will then be added over the zucchini noodles as a fantastic sauce.

Zucchini Noodles

  1. A spiralizer would be recommended for this, in order to get the same shape as noodles for the zucchini. Once you have the spiralizer, slice off the ends of the zucchini and place it on the spiralizer, turning it around and allowing the shape of the zucchini to just spill out.

  2. Heat the olive oil in a large pain over medium heat, adding garlic and sautéeing for about 1 minute. Then, add the zucchini noodles and toss them around for a minute and turn off the heat. Sprinkle some parmesan cheese on top, along with the chickpea bolognese that was first prepared, and voila!

Until next time,

Team Allergic to Salad

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