Harissa Tofu Bowls
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
4
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Calories
257 kcal
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Course
Main Course, Lunch, Dinner
Harissa Tofu Bowls
Description
This recipe uses pressed firm or extra-firm tofu torn into bite-sized pieces, coated in harissa sauce and a spice mix including paprika, garlic powder, salt, oregano, and cornstarch for crispiness. The tofu is cooked by baking or pan-frying until it darkens and crisps. The dressing combines rice vinegar, maple syrup, lime zest and juice, minced garlic, salt, and pepper flakes, giving a tangy-sweet-spicy flavor that complements the tofu.
Crunchy vegetables like thinly sliced cucumber, radishes, and onion add texture, while fresh cilantro, basil, and green onions add herbal notes. The tofu and toppings are served over cooked rice or other grains, forming a complete bowl with varied textures and tastes.
The recipe notes suggest preparing tofu, grains, and veggies ahead and keeping them separately refrigerated for up to 3 days for convenience. The dressing is best made fresh due to garlic freshness. Variations include adjusting heat level with different harissa pastes or substituting soy-free proteins for dietary needs. Seeds or nuts can garnish to add additional crunch.
Ingredients
For the Harissa Tofu
- 14 ounces firm tofu pressed for at least 15 minutes and torn into 3/4” bite-sized pieces, or extra firm tofu
- 2 tablespoons harissa sauce
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/2 teaspoon oregano dry or basil
- 1 1/2 to 2 tablespoons cornstarch
- 1 teaspoon neutral cooking oil generic cooking oil
For the Dressing
- 1 tablespoon rice vinegar or white vinegar
- 1 tablespoon maple syrup
- lime zest of small lime
- 2-3 tablespoons lime juice
- 1 clove garlic minced
- 1/4 teaspoon salt
- 1/2 teaspoon pepper flakes
For the Herbs
- 1/2 cup cilantro packed chopped
- 1/4 cup basil packed chopped
- 2-3 green onions chopped
For the Crunchy Veggies
- 1 cucumber sliced thin, medium
- 4 radish sliced thin, or 5 red
- 1/4 cup onion or other crunchy veggies, thinly sliced
For the Rice or Grains
- 2 cups rice or quinoa or couscous or grains of choice, cooked
For Garnish
- sesame seeds hemp seeds, or crushed peanuts
Instructions
Make the tofu.
- Press the tofu, if you haven't already, and then tear into bite-sized pieces. If you don't want to make them into organic shapes, you can also cube them into 1” cubes. Add to a bowl, add the harissa, and toss well to coat. Then mix the paprika, garlic powder, salt, oregano, and cornstarch in a small bowl, and sprinkle it all over the tofu, tossing well to coat. Then, you can bake, pan fry, or grill this tofu.
- To pan fry or grill: Heat a skillet or grill over medium-high heat, and add the teaspoon of oil. Once the oil is hot, add the tofu, spread it out evenly, then cook until most of the tofu is darker in color and crisp, flipping every 2 to 3 minutes, then remove from the skillet.
- To bake: Add the teaspoon of oil to the tofu, toss well to coat, then spread the tofu on a parchment-lined baking sheet. Bake at 400° F (205° C) for 20 to 25 minutes.
Make the dressing.
- Add all of the dressing ingredients to a bowl. Mix really well, and set aside.
Assemble the harissa tofu bowls.
- Slice the green onion and chop up the basil and cilantro finely, including the cilantro stems. Slice your crunchy veggies, if you haven't already, as well. Add half of the dressing to the cooked rice along with half of the herbs, tossing well. Taste and adjust the flavor, adding more salt, if needed. For more tang, add in extra lime juice.
- Add the rice mixture to your serving bowls and top with a generous serving of the sliced veggies. Top with your warm harissa tofu and then add a drizzle of the remaining dressing and the remaining chopped herbs. Garnish with sesame seeds, hemp seeds, or crushed peanuts and serve.
Notes
- Prepare the tofu, grains, and vegetables ahead and store separately in the refrigerator for up to 3 days for easy assembly later.
- Make the dressing fresh before serving, as the garlic flavor changes when stored.
- This recipe can be adapted to be soy-free by substituting tofu with soy-free chicken substitutes, chickpeas, or other beans.
- Adjust the harissa paste spiciness based on preference; powdered harissa spice can be mixed with lemon juice and chopped red pepper as an alternative.
- Different sauces or spice blends like berbere or cajun with a chili garlic sauce can be used to vary flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 257 kcal
% Daily Value*
| Calories | 257kcal | 13% |
| Carbohydrates | 38g | 13% |
| Protein | 12g | 24% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 553mg | 23% |
| Potassium | 306mg | 7% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
| Vitamin A | 704IU | 14% |
| Vitamin C | 9mg | 10% |
| Calcium | 168mg | 17% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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