Caribbean Jerk Beef Bowl with coconut-oat rice and mango-cabbage slaw
Caribbean High-Protein Dairy-Free Freeze-Ready

L2 — Caribbean Jerk Beef Bowl with Mango-Cabbage Slaw

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4.6 · (0 ratings)
restaurant 6 servings — eat 4, freeze 2
schedule Hands-on 25 min | Total 45 min
bolt 565 kcal

Jerk Beef

  • Beef sirloin fillet (1 cm strips)1.3 kg
  • Olive oil (for cooking)2 tbsp

Jerk Marinade

  • Soy sauce3 tbsp
  • Olive oil2 tbsp
  • Maple syrup1 tbsp
  • Lime juice (~3 limes)3 tbsp
  • Garlic (minced)4 cloves
  • Fresh ginger (grated)1 tbsp
  • Shared spice blend (see meal plan)2 tsp
  • Dried thyme2 tsp
  • Allspice1 tsp
  • Cinnamon1 tsp
  • Cayenne pepper½ tsp
  • Black pepper1 tsp
  • Green onions (chopped)3

Coconut-Oat Rice

  • Long-grain brown rice350 g
  • Oat milk250 ml
  • Water400 ml
  • Salt½ tsp
  • Fresh thyme1 sprig

Mango-Cabbage Slaw

  • Red cabbage (shredded)300 g
  • Mango (diced)1 large
  • Carrot (grated)1 medium
  • Green onions (sliced)2
  • Lime juice2 tbsp
  • Olive oil1 tbsp
  • Rice vinegar1 tbsp
  • Saltpinch
  • Chili flakespinch
  • Fresh cilantroto taste

Nutrition / serving

Calories

565 kcal

Protein

44g

Carbs

50g

Fat

18g

Fiber

5g

Cost Estimate

Total Ingredients

~$35.50

CAD

Per Serving

~$5.92 / serving

Instructions

01 check_circle

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.

soup_kitchen Thermomix 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.

ac_unit

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

history

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.

emoji_nature

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.

science

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.

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