Harissa Tofu and Quinoa Bowl
Harissa Tofu and Quinoa Bowl
If you're looking for a flavorful and nutritious meal, look no further than a harissa tofu and quinoa bowl. Packed with protein, essential nutrients, and bold flavors, this plant-based dish is sure to satisfy your taste buds and keep you feeling energized throughout the day.
This harissa tofu and quinoa bowl is not only delicious, but highly nutritious. Tofu is an excellent source of complete plant-based protein, while quinoa provides complex carbohydrates and plenty of fiber. The colorful assortment of vegetables ensures you're getting a proper amount of essential vitamins and minerals.
Enjoy this hearty and satisfying bowl as a standalone meal or as a side with your favorite vegan meals. The harissa tofu and quinoa bowl is best served fresh, but you can also refrigerate any leftovers for a tasty lunch days to come.
Give this recipe a try and savor the flavors and health benefits of this vibrant harissa tofu and quinoa bowl. Bon appétit!
How to Meal Prep Harissa Tofu and Quinoa Bowl
Harissa tofu and quinoa bowl is a meal that you can prep and eat throughout the week. It tastes great leftover and provides the boost you need to get through the day. Imagine coming home after a long day and this stunning meal was waiting for you. It just doesn’t get any better.
There are some keys to successfully meal prepping and storing this harissa tofu and quinoa bowl.
Make your life easy by preparing all of your ingredients beforehand. Wash and dry your vegetables, slice your tomatoes, cucumbers, and radishes, and shred your cabbage. Store in the fridge so that they’re ready and accessible for you at any time.
Store raw veggies separate from warm ingredients. This will prevent the raw veggies from getting soggy and allows you to easily reheat the warm ingredients.
Easily enough, you’ll warm quinoa, tofu, and roasted broccoli in the microwave or oven when ready to eat and put them over-top your bed of greens, red cabbage, tomatoes, cucumber, and sliced radishes. And there you have it - a gourmet-style meal in minutes!
How to Make Vegan Harissa Sauce
What is harissa sauce, by the way? Harissa is a fiery sauce originating from North Africa. It is made from roasted red peppers, citrus, garlic, and aromatic spices, like coriander, cumin, and caraway seeds. For those who like some heat, spicy peppers and chiles are also common additions.
Our favorite vegan harissa sauce is quite mild, but incredibly flavorful. This sauce is perfect for marinating and cooking tofu in, giving it a delicious flavor profile without being too overwhelming. If you’d like to up the heat index, try adding crushed red pepper flakes, or dry red chiles.
Keep reading to find out how you can create this mighty sauce recipe, and be sure to check out our full recipe for measurements and tips!
Prepare red bell pepper, yellow onion, and fresh garlic.
Chop your bell pepper and yellow onion into large chunks. Smash your garlic cloves. Don’t worry about making them look pretty! Remember, you’ll be blending them anyways. They just need gently roasted for their flavors to escape and softened for an effortless blend and smooth consistency.
Roast red bell pepper, yellow onion, and fresh garlic.
Place pepper, onion, and garlic on a baking sheet lined with parchment paper or a silicone baking mat to prevent sticking. Drizzle with olive oil or avocado oil. Toss until well combined. Roast in the oven at 375 F for approximately 30 minutes, or until tender and slightly charred. Make sure to check on them frequently! Garlic cloves tend to roast faster because of how small they are, so remove them early if you see them browning.
Blend all ingredients.
Now comes the easiest and most satisfying part. After the hard labor of preparing and roasting, you’ll add your roasted red bell pepper, onion, and garlic to a high-speed blender or food processor. You’ll add lemon juice, agave nectar, extra-virgin olive oil, ground cumin, ground coriander, caraway seeds, smoked paprika, garlic powder, and sea salt to taste. Blend until smooth and well combined. Voila! You’ve just made the most delicious and versatile vegan harissa sauce.
Harissa Tofu and Quinoa Bowl
Recipe Author: Nicole Riggs
Packed with protein, essential nutrients, and bold flavors, this plant-based dish is sure to satisfy your taste buds and keep you feeling energized throughout the day. Enjoy this hearty and satisfying bowl as a standalone meal or as a side with your favorite vegan meals.
Serving Size: 2-4 servings
Equipment:
cutting board, skillet, oven, measuring cups/spoons, blender, baking sheet
Ingredients:
Harissa Tofu
1 block tofu
1 cup corn starch or gluten-free frying flour
1/2 Harissa sauce (click to find full recipe)
2 tbsp extra-virgin olive oil or avocado oil
Grain Bowl
2 cups spring greens
2/3 cup tri-color quinoa or other quinoa variety, cooked
1/2 cup red cabbage, shredded
1 1/2 cups fresh broccoli florets
2 radishes, sliced
1 cup cherry tomatoes, sliced
1/2 cup cucumber, sliced
2 tbsp extra-virgin olive oil or avocado oil
1 tsp garlic powder
1 tsp sea salt
1/2 black pepper
Instructions:
Make your Harissa sauce by blending roasted red peppers, yellow onions, garlic, lemon juice, olive oil, agave, caraway seeds, coriander, cumin, smoked paprika, garlic powder, and salt. Find the full recipe and instructions here.
Preheat oven to 375 F. Place broccoli florets on a baking sheet with olive oil. Roast for approximately 30 mins, or until tender and slightly crisp. Toss frequently to ensure even cooking.
While broccoli is roasting, roughly break off chunks of tofu from the block. Fill a bowl or Tupperware container with corn starch or gluten-free frying flour. Fully coat the tofu chunks in starch/flour. TIP: use a Tupperware container with a lid, place starch/frying flour and tofu chunks in, close the lid, and shake.
Heat oil in a medium-sized skillet. Once hot, place the coated tofu chunks in the skillet and pan-fry for approximately 15 minutes, making sure to flip and toss throughout the cooking process. The tofu chunks should be slightly browned and crisp on each side.
Lower stove to low heat and pour harissa sauce over the tofu. Toss until well combined and let cook for 5 minutes.
Remove broccoli from the oven and add garlic powder, salt, and pepper. Toss.
Assemble grain bowl by adding all ingredients to a bowl or shallow plate. Top with your favorite dressing and enjoy!
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