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Caribbean Jerk Beef Bowl with Mango-Cabbage Slaw

Name: Caribbean Jerk Beef Bowl with Mango-Cabbage Slaw
Prep time: 25 min
Total time: 45 min
Yield: 6 servings — eat 4, freeze 2
Cuisine: Caribbean
Ingredients: 1.3 kg Beef sirloin fillet (1 cm strips); 2 tbsp Olive oil (for cooking); 3 tbsp Soy sauce; 2 tbsp Olive oil; 1 tbsp Maple syrup; 3 tbsp Lime juice (~3 limes); 4 cloves Garlic (minced); 1 tbsp Fresh ginger (grated); 2 tsp Shared spice blend (see meal plan); 2 tsp Dried thyme; 1 tsp Allspice; 1 tsp Cinnamon; ½ tsp Cayenne pepper; 1 tsp Black pepper; 3 Green onions (chopped); 350 g Long-grain brown rice; 250 ml Oat milk; 400 ml Water; ½ tsp Salt; 1 sprig Fresh thyme; 300 g Red cabbage (shredded); 1 large Mango (diced); 1 medium Carrot (grated); 2 Green onions (sliced); 2 tbsp Lime juice; 1 tbsp Olive oil; 1 tbsp Rice vinegar; Salt; Chili flakes; Fresh cilantro

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4.8 · (50 ratings)

restaurant6 servings — eat 4, freeze 2

schedulePrep 25 min

bolt565 kcal

Yield6 servings — eat 4, freeze 2

Calories565 kcal

Prep Time25 min

Cost/Serving

~$5.92 CAD per serving (estimate)

Ingredients

1.3 kgBeef sirloin fillet (1 cm strips)
2 tbspOlive oil (for cooking)
3 tbspSoy sauce (jerk marinade)
2 tbspOlive oil (jerk marinade)
1 tbspMaple syrup (jerk marinade)
3 tbspLime juice (~3 limes) (jerk marinade)
4 clovesGarlic (minced) (jerk marinade)
1 tbspFresh ginger (grated) (jerk marinade)
2 tspShared spice blend (see meal plan) (jerk marinade)
2 tspDried thyme (jerk marinade)
1 tspAllspice (jerk marinade)
1 tspCinnamon (jerk marinade)
½ tspCayenne pepper (jerk marinade)
1 tspBlack pepper (jerk marinade)
3Green onions (chopped) (jerk marinade)
350 gLong-grain brown rice (coconut-oat rice)
250 mlOat milk (coconut-oat rice)
400 mlWater (coconut-oat rice)
½ tspSalt (coconut-oat rice)
1 sprigFresh thyme (coconut-oat rice)
300 gRed cabbage (shredded) (mango-cabbage slaw)
1 largeMango (diced) (mango-cabbage slaw)
1 mediumCarrot (grated) (mango-cabbage slaw)
2Green onions (sliced) (mango-cabbage slaw)
2 tbspLime juice (mango-cabbage slaw)
1 tbspOlive oil (mango-cabbage slaw)
1 tbspRice vinegar (mango-cabbage slaw)
Salt (pinch; mango-cabbage slaw)
Chili flakes (pinch; mango-cabbage slaw)
Fresh cilantro (to taste; mango-cabbage slaw)

Nutrition / serving

Calories565 kcal
Protein44 g
Carbs50 g
Fat18 g
Fiber5 g

Cost Estimate

~$5.92 CAD per serving (estimate)

Last updated: September 2026

Instructions

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Marinate the beef

Whisk all marinade ingredients. Toss beef strips, cover, and refrigerate 20 min minimum (overnight for deeper flavor).

02 check_circle

Cook the coconut-oat rice

Combine brown rice, oat milk, water, salt, and thyme. Bring to a boil, reduce to low, cover, simmer 25–30 min until liquid absorbed. Fluff with a fork.

03 check_circle

Build the slaw

Toss cabbage, mango, carrot, and green onions. Dress with lime juice, olive oil, rice vinegar, salt, and chili flakes. Add cilantro. Refrigerate.

04 check_circle

Sear the jerk beef

Heat 2 tbsp olive oil in cast-iron over high heat until smoking. Shake excess marinade off beef. Sear in two batches, 2–3 min per side until charred. Rest 3 min.

05 check_circle

Assemble bowls

Rice base, jerk beef, generous pile of mango-cabbage slaw. Squeeze extra lime over top.

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Freeze & Reheat

Portion 2 servings: rice and beef together in airtight containers. Do NOT freeze the mango slaw — it goes soggy. Freeze up to 3 months. Thaw overnight. Reheat 70% power microwave 3–4 min, adding 1 tbsp water. Assemble fresh slaw on serving day (5 min).

Chef's Cool Facts

Chef's Tip

For the brown rice: add 350 g rice, 250 ml oat milk, 400 ml water, salt, and thyme to TM bowl. Cook 25 min / 100°C / reverse speed 1. The beef sear must be on a stovetop — high direct heat is essential.

The Maroons of Blue Mountain

Traditional Jamaican jerk seasoning originated with the Maroons — escaped enslaved Africans who developed the technique in Jamaica's Blue Mountains using Scotch bonnet peppers and pimento wood smoke as both preservation and flavoring.

One Berry, Three Spices

Allspice is the only spice derived from a single berry that naturally contains the flavor compounds of cinnamon, nutmeg, and clove combined — which is exactly how it got its English name in the 1600s.

Oat Milk's Coconut Trick

Cooking rice in oat milk mimics Caribbean coconut rice. The fats coat starch granules during cooking, producing fluffier, more separated grains with subtle creaminess.