Craving something bold, colourful, and plant-powered? This Sticky Harissa Tofu with Cous Cous is a flavour-packed meat-free dish perfect for meal prep or a vibrant dinner!

With golden, crispy tofu tossed in a sweet harissa glaze, paired with roasted veg and fluffy giant cous cous, this dish is a delicious celebration of textures and spices, and it’s entirely vegetarian, with easy vegan swaps.

With high protein tofu and high-in-fibre chickpeas, this recipe keeps you full and fuelled, while the rainbow of roasted vegetables and fresh herbs means you’re easily hitting three of your five-a-day.

Serves: 2
Prep time: 15 mins
Cook time: 25 mins

Ingredients

Tofu:

• 200g firm tofu
• 1 tbsp cornflour
• Salt and pepper
• Low calorie oil spray

Cous Cous Salad:

• 1 courgette, diced into chunks
• ½ red onion, diced into chunks
• 150g cherry tomatoes, halved
• 100g chickpeas, drained
• 100g giant couscous, uncooked
• A handful of baby spinach, sliced
• 1 tbsp fresh coriander, finely chopped
• 1 tbsp fresh mint, finely chopped

Harissa Glaze

• 1 tbsp harissa paste
• 1 tbsp honey (or vegan alternative)
• ½ tsp ground cumin
• ½ tsp paprika
• 3 tbsp water
• ½ lemon, juiced
• 1 tsp cornflour, mixed with 1 tbsp water

Mint yoghurt

• 2 tbsp Greek yoghurt
• 2 tsp mint sauce

Method:

1. Preheat the oven to 200°C / fan 180°C.
2. Press the tofu to remove moisture if needed, then tear it into bite-sized pieces.
3. In a bowl, toss the tofu with 1 tbsp cornflour and a little salt and pepper until evenly coated.
4. Spread the tofu, tomatoes, courgette, red onion and chickpeas onto a lined baking tray. Spray generously with low calorie oil spray, season generously.
5. Place in the oven to roast for 20 minutes, turning halfway through.
6. Cook giant cous cous as per packet instructions, drain and set aside. Keep warm, covering with tin foil until ready to serve.
7. Meanwhile, make the harissa glaze by whisking all of the ingredients together in a bowl and cornflour together in a small bowl.
8. Then stir the yoghurt with mint sauce and set aside in the fridge until ready to serve.
9. Once the tofu, chickpeas and vegetables are cooked, heat a frying pan over medium heat.
10. Pour in the harissa glaze and allow it to bubble and thicken slightly. Add the tofu and stir to coat thoroughly in the sticky glaze.
11. Toss cous cous it with the roasted vegetables, chopped spinach and fresh herbs. Season to taste.
12. Serve the sticky harissa tofu on a top of the couscous salad, topping with a good drizzle of minted yoghurt.

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