Vegan Harissa Tofu Avocado Bowl (Easy and Quick Recipe)

This super simple harissa tofu bowl recipe is packed with flavor, very easy to make and comes together in under 20 minutes. It combines protein-packed sweet and spicy harissa tofu, rice, crunchy cucumber, creamy avocado and fresh herbs. Can be made ahead and this recipe is very versatile. Plus, it is completely vegan!

Here is a perfect healthy lunch for when you are looking for something vibrant, filling and packed with flavor: harissa tofu bowl!

If you haven't tried cooking with harissa paste yet, then this is a sign to make it your new culinary discovery this week!

Harissa paste also is wonderful for flavoring simple pan-roasted tofu like in this recipe: it makes this mostly bland and flavor-free high-quality protein shine and turns it into an eye-catching delicious meal. The sweet, spicy and smoky harissa tofu sauce is so addictive and a breeze to whip up together. 

Plus, you will love how quick and easy this recipe is! Harissa is already so bold in flavor, you don't need much more for flavoring the tofu. It pretty much goes this way: combine harissa paste, lemon juice, garlic, paprika and sweetener, then toss with pan-fried golden brown tofu, and voila! The tofu takes about 15-20 minutes to come together, perfect for a quick meal.

Then to serve, I recommend pairing it with fresh cucumber, creamy avocado and rice, although you can use your favorite grain as well. You can also use other veggies and serve the harissa tofu in many other ways. 

For more ways to enjoy harissa paste, try these recipes: creamy harissa pasta, zesty harissa roasted potatoes, quick harissa dressing and harissa aubergine.

Hope you give it a try! ❤️

What is Harissa paste?

Harissa paste is a spicy hot chili condiment from North African countries, such as Morocco, Algeria and Tunisia. It typically includes sweet roasted red pepper, hot Baklouti peppers (Tunisian chili peppers), spices (cumin, paprika, coriander), garlic, herbs and olive oil. It is commonly used to make stews, soups, dips, sauces and marinades. 

Harissa paste flavor and texture widely depend on the country of origin, the ingredients used and the brands. Some are thick vs saucy and some are spicy vs sweeter. Harissa comes in jars (usually saucy) or in tubes (usually thick) and you can now find it in most grocery stores (or get harissa online).

As a side note, I used harissa sauce, which simply is a thinner and saucier variation of harissa paste. Both harissa paste and sauce are used interchangeably in most recipes.

Why you should try this recipe

• Easy recipe that can be made within 15-20 minutes
• Healthy and high-in-protein
• Perfect for meal-prepping lunches ahead
• Made with only a few simple ingredients
• Very versatile and the tofu can be served in bowls, wraps, tacos and more.
• 100% vegan, dairy-free and gluten-free

What you will need

• Tofu: I recommend using either extra-firm tofu or firm tofu for a delicious chewy bite. 
• Harissa paste (or sauce): both the paste (thicker in tubes) or sauce (thinner in jars) can be used for making this recipe. I used mild harissa sauce from the brand Mina. If you use a thicker kind of harissa paste, then you might need to adjust the consistency with some water.
• Lemon: fresh lemon juice adds tons of fresh flavor to the sauce. Avoid bottled juice for the best result! 
• Garlic: add as much as you want, I used 1 clove.
• Paprika: I find that the paprika deepens the flavor of the sauce. Use sweet paprika or smoky paprika depending on the flavor profile you are looking for.
• Sweetener: I like adding a touch of maple syrup to this sauce, which helps reduce the intensity of the heat and balances the overall flavor.

For the buddha bowl (not shown)

• Rice: I used already cooked mixed brown rice and wild rice from Minute Rice. I like how convenient these individual cups are for making quick meals.
• Cucumber: adds a nice crunch and some freshness.
• Avocado: super creamy and filled with healthy fats, avocado can help you feel full for longer.
• Fresh herbs: if possible, add some fresh mint or fresh basil.

How to make harissa tofu bowl

(keep scrolling down below to the recipe card for the full recipe)

If cooking the rice from scratch, then start with that as it can take up to 40-50 minutes to cook. 

Combine the harissa sauce

In a medium bowl, add the harissa, lemon juice, garlic, paprika and a pinch of salt. Stir to combine and set aside.

If using a thicker harissa paste, then add a little water until saucy.

Cook the tofu

Remove the block of tofu from the packaging, then pat dry to remove the extra moisture. Slice the tofu into cubes.

Warm up a large nonstick pan over medium-high heat with a little oil. Then, add the tofu with a pinch of salt and cook stirring and flipping once in a while until golden brown. This can take about 10 minutes.

While the tofu is cooking, it is a good time to prep the other veggies going into the bowls, such as cucumber, avocado and fresh herbs.

Finish up the harissa tofu

Once the tofu is cooked to your liking, then turn the heat to low. Once the pan isn't super hot anymore, then pour the harissa mixture over (if you don't turn the heat down first, it will splatter).

Stir to coat the tofu and let it cook for 1-2 minutes or until warmed up.

Assemble your bowl

Transfer some rice to your bowl, then top with harissa tofu, cucumber and avocado. Garnish with ground black pepper and some fresh herbs. Enjoy!

Helpful tips

• You might have to adjust the consistency of the harissa mixture depending on the type of harissa you used. Harissa paste coming in a tube is often thick, similar to tomato paste. If this is what you are using, then thin the sauce with a little water. I used an already thin harissa sauce, so I didn't have to add any.
• Some brands of harissa paste are more spicy than others. If the result is too spicy for your taste, then adjust the spice level with more sweetener.

Variations and Serving suggestions

This harissa tofu makes for the perfect protein-packed and flavorful addition to buddha bowls. We enjoyed it here with fresh cucumber and avocado to give the bowl some interesting contrast in texture, although you can build your bowl as you wish. Here are a few more bowl ingredients to try:

• Roasted vegetables: such as zucchini, cauliflower, mushroom and broccoli. You can roast the veggies in the oven while the tofu is cooking in the pan. This oven-roasted zucchini and broccoli recipe would be perfect here!
• Grain: I used pantry-stable rice to make this bowl for convenience, but you can also make it with quinoa, couscous, farro, etc. Cauliflower rice would also be great!
• Ricotta: for a creamy and nice cold contrast, add a generous dollop of vegan ricotta cheese! 
• Toppings: garnish your bowl with green onions, sesame seeds, nuts (such as pistachios or slivered almonds), harissa tahini dressing, red onion, and crunchy roasted cashews.

Make sure to also taste the harissa mixture to adjust the flavor to your preference. You can add some more spices (such as cayenne pepper), cumin seeds, nutritional yeast, dried herbs, or make it creamy by tossing in a spoonful of tahini.

Also, you can serve the harissa tofu in many other ways, such as:

• Tacos
• Wraps
• Salads
• Pasta

Storage tips

You can keep the leftovers in an airtight container in the fridge for up to 3-4 days. Stir well before using the leftovers.

To reheat, you can use the microwave or the stove.

FAQs

Can I bake the tofu in the oven?

Yes! Simply toss the tofu in a little olive oil (optional) and a small amount of cornstarch (1-2 tablespoons). Then, bake the tofu on a parchment-covered baking sheet in the oven (400º) for 25-30 minutes, flipping halfway through. Combine the baked tofu with the harissa sauce in a bowl, then serve!

Do I need to press the tofu?

I usually don't press the tofu unless I have to marinate it. In this quick recipe, I removed the extra moisture by briefly pressing the tofu in a few layers of paper towels just using my hands. 

Is this recipe spicy?

This will depend on the brand of harissa paste you are using. Some harissa are super spicy and others are mostly sweet, so feel free to taste your harissa first and adjust the flavor accordingly.

More tofu recipes to try

• Sweet chili tofu bowl
• Thai basil tofu stir fry
• Vegan Italian tofu meatballs
• Vegan tofu fajitas (sheet pan recipe)
• Blackened tofu steaks

I hope you like this harissa tofu bowl recipe as much as we do! If you try it, please leave a comment below and rate the recipe to let me know how it was. Your feedback is so helpful!

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