Harissa Tofu with Couscous Meal Prep

Looking for a quick, delicious, and nutritious vegan meal prep option? This Harissa Tofu with Couscous checks all the boxes! Packed with bold flavors, crispy tofu, and vibrant salad, it’s perfect for busy days. Not only is this dish full of plant-based goodness, but it’s also simple to prepare and keeps well for the week.

You can also view my full collection of plant based meal prep recipes here.

Ingredients & Substitutions

Tofu

• Extra firm tofu: The base of this recipe, providing protein and texture. For a soy-free option, consider chickpea or, tofu.
• Soy sauce: Adds a savory umami kick. Substitute with tamari or coconut aminos for a gluten-free twist.
• Cornstarch: Ensures crispy tofu. Arrowroot or potato starch can also work.
• Smoked paprika: Adds a smoky flavor. Regular paprika or a pinch of cayenne can be used instead.
• Olive oil: Essential for cooking tofu. Avocado oil or coconut oil are good alternatives.

Harissa Tofu Glaze

• Tomato paste: Adds depth to the glaze. Sun-dried tomato paste can be a substitute.
• Harissa paste: The star of this dish, offering spicy, smoky notes. Adjust spiciness by using mild harissa or blending with ketchup.
• Lemon juice: Provides brightness. Lime juice can be swapped in.
• Agave syrup: Balances the spice. Honey or maple syrup work equally well.

Salad

• Whole wheat couscous: Nutty and light, this forms the base. Substitute with quinoa or bulgur for variety.
• Arugula: Adds a peppery freshness. Spinach or mixed greens can be used instead.

Lemon Dressing

• Extra virgin olive oil: A rich, healthy fat for the dressing. Flaxseed or grapeseed oil are great options.
• Fresh lemon juice: Tangy and vibrant. Substitute with apple cider vinegar if needed.
• Maple syrup: Balances acidity. Agave or a pinch of brown sugar work too.
• Dijon mustard: Adds complexity. Swap with stone-ground mustard for a milder flavor.

Helpful Tools

• Non-stick skillet: For cooking tofu without sticking.
• Mixing bowls: To mix dressings, glazes, and coat tofu evenly.
• Blender or whisk: For creamy and well-emulsified dressings.
• Mason jars or meal prep containers: To store your meal prep neatly.

How to Make Harissa Tofu with Couscous Meal Prep

Harissa Tofu

• Tear the tofu into bite-sized pieces and add to a large bowl.

• Toss with soy sauce, cornstarch, smoked paprika, and 1 tbsp harissa.

• Heat a non-stick pan with olive oil over medium heat. Cook tofu for 8–10 minutes until crispy and golden on all sides.

Dressing

• In a bowl, whisk olive oil, lemon juice, maple syrup, Dijon mustard, salt, and pepper.
• Blend for a creamier consistency if desired.

Couscous

• Follow package instructions to prepare couscous. Typically, add 1 part boiling water to 1 part couscous in a covered pot.
• Let sit for 5 minutes, then fluff with a fork.

Glaze

• Combine harissa paste, tomato paste, lemon juice, and agave in a small bowl.

• Add to the tofu pan and cook for 1–2 minutes, ensuring the tofu is well-coated and crispy.

Assembly

• Layer couscous, harissa tofu, and arugula in mason jars or containers.

• Keep the dressing separate until ready to serve. Toss everything together and enjoy!

Tips & Tricks

• Prep ahead: Make components like the tofu and dressing a day in advance.
• Customize flavors: Add roasted veggies or nuts for extra crunch.
• Storage: Keep in the fridge for up to 4 days. Add dressing just before serving to keep the arugula fresh.

FAQs

Can I make this gluten-free?

Yes! Substitute couscous with quinoa and use tamari instead of soy sauce.

Is harissa paste very spicy?

It depends on the brand. Opt for mild harissa if you’re sensitive to spice.

Can I use other greens instead of arugula?

Absolutely! Spinach or kale works well in this recipe.

How long can this meal prep last?

When stored in airtight containers, it stays fresh for up to 4 days.

Harissa Tofu with Couscous Meal Prep

Spice up your meal prep with this Harissa Tofu and Couscous recipe. Crispy tofu, bold harissa glaze, and tangy lemon dressing make every bite irresistible.

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 28 minutes mins

Course Lunch

Cuisine Mediterranean, Middle Eastern, Moroccan

Servings 4

Ingredients

  

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Tofu

• ▢ 1 block extra firm tofu, drained and pressed
• ▢ 1 tbsp soy sauce
• ▢ 2 tbsp cornstarch
• ▢ ½ tsp smoked paprika
• ▢ 1 tbsp olive oil

Harissa Tofu Glaze

• ▢ 2 tbsp tomato paste
• ▢ 2 tbsp harissa paste
• ▢ 1 tbsp lemon juice
• ▢ 2 tbsp agave sub honey or maple syrup

Salad

• ▢ ¾ cup dry whole wheat instant couscous
• ▢ 4 handfuls arugula

Lemon Dressing

• ▢ ¼ cup extra virgin olive oil
• ▢ ¼ cup fresh lemon juice
• ▢ 1-2 tbsp maple syrup honey or agave
• ▢ 1 tsp dijon mustard
• ▢ salt & pepper to taste

Instructions

 

Harissa Tofu

• Start by tearing the tofu into bite-sized peices.
• Add the tofu into a large bowl with soy sauce, cornstarch, smoked paprika and 1 tbsp of harissa. Stir or toss gently to combine.
• Cook the tofu with a little oil in a non-stick pan on medium heat. Cook for about 8-10 mins or until golden and crispy on all sides.

Dressing

• Prepare the dressing by mixing together olive oil, lemon juice, maple syrup, dijon salt and pepper. I like to blend it for a super creamy consistency.

Couscous

• Prepare the couscous according to the package instructions. For mine it was add 1 part boiling water to 1 part couscous in a pot and cover it with the lid. (¾ cups boiling water ¾ cups couscous. Stir and let stand for 5 mins.)

Glaze

• Prepare the glaze by mixing together the harissa, agave, tomato paste, and lemon juice in a small bowl.
• Add the glaze into the pan once the tofu is cooked and crispy and cook on medium heat for another 1-2 mins or until the sauce has fully coated and crisped up the outsides of the tofu.

Assembly

• Divide the ingredients equally between the 4 mason jars starting with the cooked couscous, harissa tofu, then top with arugula.
• Add the dressing when you are ready to serve. Toss up the salad in a bowl and enjoy!

Notes

Note: Nutritional information is approximate values and can vary significantly depending on the specific brands of ingredients used. Disclaimer: This information is for general guidance only and should not be considered professional nutritional advice.

Nutrition

Serving: 245g | Calories: 380kcal | Carbohydrates: 30g | Protein: 18g | Fat: 25g | Saturated Fat: 3.5g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 16.5g | Sodium: 600mg | Potassium: 200mg | Fiber: 3g | Sugar: 10g | Vitamin A: 500IU | Vitamin C: 15mg | Calcium: 200mg | Iron: 3mg

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Conclusion: Harissa Tofu with Couscous Meal Prep

This Harissa Tofu with Couscous meal prep combines ease, taste, and nutrition in one bowl. Whether you’re meal-prepping for the week or enjoying it fresh, this recipe is sure to please. Try it and see how it transforms your vegan meal prep game!

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