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.
Pesto & Harissa Tofu with Roasted Veg Quinoa
If you think tofu lacks pizzazz, think again – here we coat it with spicy harissa and sweet tomato pesto. Fibre-rich courgette, roasted peppers and British quinoa are perfect partners.
Prep in 10
High protein
1/3 daily fibre
Low sat fat
Serving size
Ingredients
- 40g sundried tomatoes (Sundried Tomato Halves [Sundried tomatoes 92-88% (Turkey), Salt 8-12% (Turkey), E330 (Citric Acid) 0.4 %, E300 (Ascorbic Acid) 0.35 %], Water, Spirit Vinegar, Rapeseed Oil, Oregano, Salt)
- 1 pepper
- 280g tofu (Soya) (Tofu (Water, Soya Beans, Nigari))
- 80g quinoa (quinoa (100%))
- 2 tbsp red pesto (Rapeseed Oil, Tomato Puree, Diced Tomatoes, Water, Salt (Anti caking agent), Olive Oil, Spirit Vinegar, Garlic, Paprika Flakes, Red chillies, Ground Cumin, Ground Coriander, Rubbed Parsley, Rubbed Oregano, Ground black pepper, Smoked Paprika, Rose Petals, Citric Acid, Ground Caraway seed, Ground White Pepper)
- 1 unwaxed lemon
- 1 handful of fresh flat-leaf parsley
- 2 tsp 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)
- 1 courgette
- 110g baby tomatoes
Nutritional Information
Calories: 581
Protein: 32g
Carbs: 43g
Fat: 31g
Ingredients
- 80g quinoa (use half) (quinoa (100%))
- 1 courgette (use half)
- 1 pepper (use half)
- 1 handful of fresh flat-leaf parsley (use half)
- 2 tsp harissa paste (use half) (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)
- 2 tbsp red pesto (use half) (Rapeseed Oil, Tomato Puree, Diced Tomatoes, Water, Salt (Anti caking agent), Olive Oil, Spirit Vinegar, Garlic, Paprika Flakes, Red chillies, Ground Cumin, Ground Coriander, Rubbed Parsley, Rubbed Oregano, Ground black pepper, Smoked Paprika, Rose Petals, Citric Acid, Ground Caraway seed, Ground White Pepper)
- 280g tofu (use half) (Soya) (Tofu (Water, Soya Beans, Nigari))
- 110g baby tomatoes (use half)
- 1 unwaxed lemon (use half)
- 40g sundried tomatoes (use half) (Sundried Tomato Halves [Sundried tomatoes 92-88% (Turkey), Salt 8-12% (Turkey), E330 (Citric Acid) 0.4 %, E300 (Ascorbic Acid) 0.35 %], Water, Spirit Vinegar, Rapeseed Oil, Oregano, Salt)
Nutritional Information
Calories: 581
Protein: 32g
Carbs: 43g
Fat: 31g
Pesto & Harissa Tofu with Roasted Veg Quinoa
If you think tofu lacks pizzazz, think again – here we coat it with spicy harissa and sweet tomato pesto. Fibre-rich courgette, roasted peppers and British quinoa are perfect partners.
Getting hungry?
Find 56 recipes a week just like this one at Mindful Chef, that are all:
Delicious, high quality food - and lots of it
No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
Cooking Instructions
- Preheat the oven to 220C / fan 200C / gas mark 7. Thinly slice the pepper. Cut the courgette into 1/2cm thick half-moons. Place both on a baking tray and toss with 1 tsp oil and a pinch of sea salt. Roast for 18-20 mins, until soft and golden.
- Bring a large saucepan filled with salted hot water to a boil. Add the quinoa and boil for 13-14 mins, until cooked, then drain. Return to the pan and set aside.
- Halve the fresh tomatoes. Roughly chop the sundried tomatoes. Halfway through roasting the veg, add both tomatoes to the tray and continue roasting, until golden.
- Drain the tofu and pat dry with paper towel, then thinly slice into rectangles. Sprinkle with a pinch of sea salt and black pepper. Heat a medium frying pan with 1/2 tbsp oil on medium heat. Add the tofu and cook for 5 mins, per side, until golden. Add the pesto and harissa and cook for 2 mins, turning to coat.
- Roughly chop the parsley. Stir through half the parsley, a squeeze of lemon juice (to taste) and the roasted veg into the quinoa. Season with sea salt and black pepper.
- Serve the roasted veg quinoa topped with the pesto and harissa tofu. Drizzle over any remaining sauce from the pan. Sprinkle over the remaining parsley.
Looking for more recipe inspiration?
Subscribe to our newsletter and get delicious seasonal inspiration and recipes, plus 25% off your first 4 boxes with us!
By signing up to our mailing list you agree to the terms of our Privacy Policy.