Why You’ll Love This Recipe
This recipe offers a wonderful balance of textures and flavors: spicy and crispy tofu, refreshing vegetables, and herbaceous greens. It’s easy to prepare, packed with nutrients, and suitable for everyone, including vegans and vegetarians. Plus, the harissa paste adds a deliciously smoky, spicy kick that elevates the whole dish.
ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- 1 block of firm tofu, drained and pressed
- 2 tablespoons harissa paste
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1 carrot, grated
- 1/4 red onion, thinly sliced
- 1 cup fresh spinach or mixed greens
- 2 tablespoons fresh parsley, chopped
- Salt and pepper to taste
directions
- Prepare the Tofu: Drain the tofu and wrap it in a clean kitchen towel. Weigh it down with a heavy object to press out excess moisture for about 15–30 minutes.
- Marinate the Tofu: Cut the pressed tofu into cubes. In a bowl, mix harissa paste, olive oil, and lemon juice. Add the tofu cubes and gently toss to coat evenly. Let marinate for about 10 minutes.
- Cook the Tofu: Heat a non-stick skillet over medium heat. Add the marinated tofu cubes and cook for 10–15 minutes, turning occasionally, until golden brown and slightly crispy.
- Prepare the Vegetables: While tofu cooks, halve cherry tomatoes, dice cucumber and bell pepper, and grate the carrot.
- Assemble the Salad: In a large bowl, combine spinach or mixed greens, chopped parsley, and prepared vegetables. Mix gently.
- Add the Tofu: Once cooked, let tofu cool slightly before adding to the salad. Toss to distribute evenly.
- Season: Taste and season with salt and pepper as needed. Add extra lemon juice or olive oil if desired.
- Serve: Plate individual servings or serve family style. Enjoy immediately for best flavor and texture.
Servings and timing
This recipe yields about 4 servings.
Prep Time: 15 minutes
Cook Time: 10–15 minutes
Total Time: Approximately 25–30 minutes
Variations
- Protein Swap: Use chickpeas or tempeh instead of tofu.
- Greens Options: Substitute spinach with kale, arugula, or romaine.
- Add Nuts: Sprinkle toasted almonds or walnuts for extra crunch.
- Dressing Variations: Add tahini or yogurt-based dressing for creaminess.
- Spice Level: Adjust harissa amount for milder or spicier taste.
storage/reheating
Store leftovers in an airtight container in the refrigerator for up to 2 days. Tofu can be reheated in a skillet for crispiness, but salad is best served fresh.
FAQs
Can I use silken tofu?
Firm or extra-firm tofu is best to hold shape and crispiness.
Is this salad vegan?
Yes, it is completely vegan and dairy-free.
Can I prepare tofu ahead?
Press and marinate tofu ahead; cook just before serving.
How spicy is harissa paste?
Harissa varies in heat; start with less and add to taste.
Can I add grains?
Yes, serve over quinoa or couscous for a more filling meal.
How do I store leftovers?
Keep refrigerated in a sealed container and consume within 2 days.
Can I use frozen tofu?
Frozen tofu has a different texture but can work; thaw and press before use.
What if I don’t have harissa?
Use chili paste or smoked paprika with garlic as a substitute.
Can I use other fresh herbs?
Mint, cilantro, or dill pair well with the salad.
Is this recipe gluten-free?
Yes, all ingredients are naturally gluten-free.
Conclusion
Harissa Tofu Salad is a fresh, spicy, and satisfying dish perfect for anyone looking to enjoy bold flavors and wholesome ingredients. Easy to prepare and full of vibrant colors and textures, it’s an excellent choice for a nutritious and tasty meal.
Harissa Tofu Salad: An Incredible Ultimate Recipe for Everyone
Harissa Tofu Salad is a vibrant, flavorful salad featuring spicy, crispy tofu combined with fresh vegetables and leafy greens, perfect for a light, healthy, and nutrient-packed meal.
- Prep Time: 15 minutes
- Cook Time: 10–15 minutes
- Total Time: 25–30 minutes
- Yield: 4 servings
- Category: Salad, Main Dish
- Method: Sautéing, Tossing
- Cuisine: Mediterranean, Vegan
- Diet: Vegan
Ingredients
1 block of firm tofu, drained and pressed
2 tablespoons harissa paste
1 tablespoon olive oil
1 teaspoon lemon juice
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1 carrot, grated
1/4 red onion, thinly sliced
1 cup fresh spinach or mixed greens
2 tablespoons fresh parsley, chopped
Salt and pepper to taste
Instructions
- Drain tofu and press out excess moisture for 15–30 minutes using a clean towel and weight.
- Cut tofu into cubes. Mix harissa paste, olive oil, and lemon juice in a bowl. Toss tofu in marinade and let sit for 10 minutes.
- Heat non-stick skillet over medium heat. Cook tofu cubes 10–15 minutes, turning occasionally until golden and crispy.
- Prepare vegetables: halve cherry tomatoes, dice cucumber and bell pepper, grate carrot.
- Combine spinach or mixed greens, parsley, and vegetables in a large bowl.
- Add cooked tofu to the salad; toss gently to combine.
- Season with salt and pepper, adding extra lemon juice or olive oil if desired.
- Serve immediately for best flavor and texture.
Notes
Swap tofu with chickpeas or tempeh for protein variation.
Use kale, arugula, or romaine instead of spinach.
Add toasted almonds or walnuts for crunch.
Try tahini or yogurt-based dressings for creaminess.
Adjust harissa paste for preferred spice level.
Nutrition
- Serving Size: 1 serving
- Calories: 290
- Sugar: 6g
- Sodium: 450mg
- Fat: 18g
- Saturated Fat: 2.5g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 5g
- Protein: 15g
- Cholesterol: 0mg
