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Harissa Tofu, Beetroot & Green Beans

with Balsamic

 

A quick plant-based meal that is a deliciously spicy, sweet & earthy combination with lots of great balancing textures.

  • Serves2 - 4
  • Cooks in 7 mins
  • Prep time 10 mins
  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Anti Oxidants

    Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.

  • Immune Support

    Recipes have ingredients that support our immune system and help our bodies to fight bacterial and viral infections.  Foods high in antioxidants, vitamins and minerals support our immune functions.  Food and herbs with anti-inflammatory, anti-fungal, anti-bacterial and anti-viral properties help our bodies fight infection and support our immune response.

  • Vitamins Minerals

Ingredients

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Tofu

  • 1 block Tofu Extra firm - 16oz | 453g
  • 2 tsp vinegar or oil - olive, coconut
  • 2-4 tsp harissa paste = your spice level
  • 1 tsp dulse | salt

Salad

  • 2 cups - cooked beetroot wedges
  • 2 cups green beans - tops trimmed
  • 4 tbsp balsamic
  • 2 cups lettuce | salad leaves

Method

 

Harissa Tofu, Beetroot & Green Beans

 

STEAM or BLANCH green beans for 3-4 minutes – taste after 3 mins to see if cooked to your liking. Plunge into ice water to stop the cooking process.

 

TOFU DICE into 1- 1.5″ | 3cm pieces.  Mix harissa, vinegar or oil & salt or dulse in a bowl and gently toss tofu to coat.

 

HEAT non-stick pan – medium heat. Pan sear marinated tofu until golden on at least 2 sides – about 2 mins per side.

 

ADD cooked beetroot cut about the same size as your tofu or a little bigger. SAUTE with tofu for 1 min on each side.

 

TURN OFF HEAT & add 4 tbsp balsamic vinegar to “deglaze” pan – swiftly & gently mixing tofu & beetroot to coat with the balsamic – moving the frypan chef style is the best way to do this.

 

PLATE – bed of lettuce or greens. TOP with beetroot & tofu. SCATTER over green beans. Drizzle with extra balsamic to serve. Top with fresh herbs like Parsley or Basil.

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

SWAP Harissa paste for harissa powder – add 1 tsp extra vinegar or olive oil—other spicy pastes like gochujang, Thai red curry paste.

 

ADD cooked rice, quinoa, lentils, steamed greens like broccoli, peas, canned beans or chickpeas.

 

ADD herbs like basil, parsley, chives, scallions, cilantro, dill, smaller amounts of marjoram, oregano.

 

SWAP lettuce for spinach, swiss chard, kale – toss with beetroot to cook for 1 min if you like.

 

THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels.

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