Scrambled Harissa Tofu

New to scrambled tofu? This spicy version is a delicious place to start. Crumbled tofu soaks up the flavours of smoky harissa, garlic and red onion, w... Read more New to scrambled tofu? This spicy version is a delicious place to start. Crumbled tofu soaks up the flavours of smoky harissa, garlic and red onion, with sweet peas and spinach stirred through for extra colour and plant variety. Serve on toasted wholemeal sourdough with creamy avocado for a brunch that’s full of flavour and texture. New to scrambled tofu? This spicy version is a delicious place to start. Crumbled tofu soaks up the flavours of smoky harissa, garlic and red onion, with sweet peas and spinach stirred through for extra colour and plant variety. Serve on toasted wholemeal sourdough with creamy avocado for a brunch that’s full of flavour and texture.

Overview Ingredients Method

Prep time

10 mins

Cook time

15 mins

FREEZER FRIENDLY

SHELF LIFE

1 day (best eaten on the day)

Why is this healthy?

Diet

Pescatarian Vegan Vegetarian

Contains

Soy, Gluten View all Chilli, Avocado, Tomato, Spinach, Legumes, Tofu, Onion, Peas, Grains, Soy, Gluten, Garlic

Why is this healthy?

TRY MORE RECIPES for tofu

NUTRITION PER SERVING (Read more)

28g

Protein

468kcal

Calories

22g

Total Fat

43g

Carbs

11g

Sugars

15g

Fibre

451mg

Calcium

35%

7mg

Iron

39%

179mg

Magnesium

43%

1279mg

Potassium

27%

369mg

Sodium

16%

1mg

Vitamin B1

83%

0mcg

Vitamin B12

0mcg

Vitamin D

2.9mg

Vitamin E

19%

232mcg

Vitamin B9

58%

312mcg

Vitamin A

35%

56mg

Vitamin C

62%

3.5mg

Zinc

32%

283mcg

Vitamin K

236%

0.8mg

Copper

89%

0.4mg

Vitamin B2

31%

5.9mg

Vitamin B3

37%

0.7mg

Vitamin B6

41%

449mg

Phosphorus

36%

Protein: 28g; Calories: 468kcal; Total Fat: 22g; Carbs: 43g; Sugars: 11g; Fibre: 15g; Calcium: 451mg (35%); Iron: 7mg (39%); Magnesium: 179mg (43%); Potassium: 1279mg (27%); Sodium: 369mg (16%); Vitamin B1: 1mg (83%); Vitamin B12: 0mcg (0%); Vitamin D: 0mcg (0%); Vitamin E: 2.9mg (19%); Vitamin B9: 232mcg (58%); Vitamin A: 312mcg (35%); Vitamin C: 56mg (62%); Zinc: 3.5mg (32%); Vitamin K: 283mcg (236%); Copper: 0.8mg (89%); Vitamin B2: 0.4mg (31%); Vitamin B3: 5.9mg (37%); Vitamin B6: 0.7mg (41%); Phosphorus: 449mg (36%)

Why is this healthy?

Diet

Pescatarian Vegan Vegetarian

Contains

Soy, Gluten View all Chilli, Avocado, Tomato, Spinach, Legumes, Tofu, Onion, Peas, Grains, Soy, Gluten, Garlic

Ingredients

Serves 2

Metric Imperial

red onion

Swaps: white onion

finely sliced

garlic cloves

grated

harissa paste

firm tofu

peas (frozen)

defrosted

spinach

To serve:

wholemeal bread

avocado

sliced

Cook easy, healthy recipes every week

1000s of quick, balanced and delicious recipes

Start free trial

Method

Gather and prepare your ingredients.

Heat a drizzle of olive oil in a frying pan over medium heat. Add the onion, garlic and a pinch of salt; cook for 5 minutes until soft.

Cook easy, healthy recipes every week

1000+ doctor approved recipes
Easy ingredient swaps and step-by-step images
Smart meal planner with shopping lists

Start free trial

Scrambled Harissa Tofu

Ingredients

Method

Related recipes for you