The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Sweet Harissa Tofu with Roasted Carrot Quinoa
Warm maple and cumin roasted carrot lentil salad with apricots, rocket and sweet harissa tofu.
Prep in 10
High protein
1/3 daily fibre
4 of 5 a day
New
Low sat fat
Serving size
Ingredients
- 1 handful of fresh coriander
- 1 onion
- 1 tbsp sweet harissa paste (Rapeseed Oil, Water, Raisins, Apricot, Capers, Garlic, Balsamic Vinegar, Paprika Flakes, Cayenne Flakes, Salt, Rice Flour, Black Pepper, Oregano, Rose Petals, Ginger, Nutmeg, Turmeric, Cumin, Cardamom, Cloves, Cinnamon, Citric Acid)
- 40g rocket
- 280g tofu (Soya) (Tofu (Water, Soya Beans, Nigari))
- 1 tbsp maple syrup
- 1 tsp cumin seeds
- 2 carrot
- 1 unwaxed lemon
- 250g puy lentils & wholegrain quinoa (48% Cooked Whole Grain Quinoa (Water, Quinoa) 48% Cooked Puy Lentils (Water, Puy lentils) Onion Olive Oil Laurel Salt)
- 40g dried apricots (Sulphites) (Diced Apricots, Rice Flour, Sulphur Dioxide)
- 1 handful of fresh dill
Nutritional Information
Calories: 626
Protein: 34g
Carbs: 66g
Fat: 24g
Sweet Harissa Tofu with Roasted Carrot Quinoa
Warm maple and cumin roasted carrot lentil salad with apricots, rocket and sweet harissa tofu.
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Cooking Instructions
- Preheat the oven to 220C / fan 200C / gas mark 7. Drain the tofu, pat dry with paper towel and slice widthways into 6 pieces. Cut the carrots into 2cm thick half-moons (peel optional).
- Place the carrot onto a lined baking tray. Drizzle with 1 tsp oil, sea salt and black pepper. Sprinkle the maple syrup and cumin seeds over the carrot, toss to coat and roast for 10 mins.
- Drizzle the tofu with 1/2 tsp oil and season with sea salt and black pepper. Spread the harissa evenly over the top of the each slice of tofu. After 10 mins, add the tofu to tray with the carrot and cook for a further 10-15 mins, until the carrot is soft and golden.
- Meanwhile, finely dice the onion. Put one-quarter of the onion into a small bowl and set aside. Heat a medium frying pan with 1 tsp oil on a medium-high heat and cook the remaining onion for 5-7 mins, stirring occasionally until caramelised.
- Finally, toss the rocket and roasted carrots into the quinoa. Serve on plates with the tofu on top. Spoon over the coriander salsa.
- Add the quinola to the shallot and break it up with a wooden spoon. Cook for 2-3 mins, until piping hot, then remove from the heat. Finely chop the dill and the coriander. Zest and halve the lemon. Add the apricots, dill, lemon zest (to taste), the juice from half the lemon and half the coriander to the quinoa. Season well with sea salt and black pepper.
- Put the remaining coriander and lemon juice into the bowl with the onion and add 2 tsp olive oil and a pinch of salt. Mix together well.
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