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.
One Pot Sticky Harissa Tofu with Herby Lemon Chickpea Couscous and Salad
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High protein
1/3 daily fibre
New
8 plants
Low sat fat
Family-friendly
Serving size
Ingredients
- 1 onion
- 2 tbsp Moroccan seasoning (Ground Cumin, Ground Coriander, Dried Mint Ground, Garlic Granules, Ground Caraway, Crushed Chillies, Chilli Powder, Ground Cayenne)
- 10g veg stock powder (Vegetable Stock Powder (Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring), Cornflour)
- 1 handful of fresh flat-leaf parsley
- 80g mixed salad leaves
- 200g baby tomatoes
- 2 unwaxed lemon
- 4 tsp garlic paste (Garlic, Olive Oil, Sea Salt, Citric Acid)
- 560g tofu (Soya) (Tofu (Water, Soya Beans, Nigari))
- 1 tbsp maple syrup (maple syrup(100%))
- 4 tbsp harissa paste (Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)
- 230g chickpeas (Chickpeas, water, salt)
- 240g Wholewheat Giant Couscous (Wheat, Mustard, Soya) (Whole WHEAT Flour (100%))
Nutritional Information
Calories: 605
Protein: 37g
Carbs: 59g
Fat: 20g
One Pot Sticky Harissa Tofu with Herby Lemon Chickpea Couscous and Salad
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Cooking Instructions
Before you start
- Boil a kettle
- Pull out a large lidded nonstick frying pan and a measuring jug
Sizzle the tofu
- Drain the tofu, pat dry with paper towel and cut into 2cm cubes
- Halve one of the lemons, quarter the other. Roughly dice the onions
- Heat the medium frying pan with 1 tbsp oil on high heat. Once hot, add the tofu and cook for 4 mins, until golden. Season with a pinch of salt and pepper then add the harissa and honey. Sizzle for a further 3 mins, until the sauce is thickened. Squeeze in the juice from a lemon half then remove the tofu and harissa sauce from the pan
Build the flavour
- Reheat the frying pan with 2 tsp oil then add the onion and cook for 2-3 mins until softened. Add the Moroccan seasoning, garlic paste and the tomatoes. Cook for 2-3 mins
- Add the chickpeas (along with their liquid) and the couscous. Season with a generous pinch of salt and pepper. Stir in the stock and 600ml boiling water (test) then bring to the boil. Cover with the lid then simmer for 20-22 mins, stirring occasionally, until the couscous is tender and cooked through
Final touches
- Roughly chop the parsley
- Once cooked, finish the couscous with a squeeze of lemon and half the parsley (or leave out for garnish at the end), season to taste, then top with the harissa tofu and allow to warm through for 1-2 mins
Plate up
- Serve the harissa tofu into bowls with the couscous alongside. Serve the salad with a squeeze of lemon and a drizzle of olive oil. Garnish with the parsley (for those who'd like it) and remaining lemon, cut into wedges
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