Name: Harissa Tofu and Courgette Pittas (Vegan High-Protein)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Cuisine: British
Ingredients: 1 medium courgette, thinly slice; 200g extra-firm tofu; 2 tbsp olive oil, divided; 1 heaped tsp harissa paste; ½ tsp dried oregano; Salt and pepper; 30g kale, shredded; 60g red cabbage, shredded; 60g carrot, peeled or julienned; Olive oil; 100g thick coconut yoghurt; ½ tsp harissa paste; ½ lemon, juiced; 2 pitta breads; 1 avocado, sliced; Microgreens or fresh herbs

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These Harissa Tofu and Courgette Pittas are quick and easy packed with a creamy harissa coconut yoghurt sauce, grilled courgette and delicious harissa tofu pieces. These are great for lunches and dinners for all the family.

I just love harissa and don’t use it often enough in my recipes, so for this week’s 30-minute vegan meal instalment I am showing it off in these delicious pitta breads. They come together with minimal fuss and effort but with maximum flavour. They are also fill with vegetables, protein and fibre and are so vibrant.

A pitta bread filled with avocado, harissa tofu and microgreens — Harissa Tofu and Courgette Pittas

What is harissa?

Harissa paste is sweet and smokey chilli pepper paste with garlic and oil and varies in heat. It can be spicy but they vary in heat, so just be careful when choosing your harissa paste. My favourite (and the one I use here) is the Belazu Rose Harissa which also has subtle depth of flavour and does contain rose favouring and petals, without tasting like flowers.

An open pitta bread with tofu, avocado, courgettes and lemon — Harissa Tofu and Courgette Pittas

A pitta bread stacked up half on top of the other filled with harissa tofu, kale and greens — Harissa Tofu and Courgette Pittas

Why will I love these?

These pitta breads are so good, they are:

Vibrant, smokey, slightly spicy and fresh
Fragrant, zesty and delicious
Crunchy, smooth and packed with texture
Filled with creamy harissa yogurt
Packed with harissa tofu pieces
Full of vegetables like salad, courgette and avocado
High in protein and fibre
Naturally vegan, egg-free and dairy-free
Gluten-free and nut-free
Great to make ahead of time
Quick and easy to make for lunch, dinner and meal prep

If you already love the sound of these pitta sandwiches then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.

A bowl of slaw, a bowl of harissa tofu and courgettes with pitta bread and avocado — Ingredients for Harissa Tofu and Courgette Pittas

Kale, red cabbage and carrot slaw salad with a fork — Ingredients for Harissa Tofu and Courgette Pittas

What ingredients do I need?

The ingredients are all listed below and you can shop my go-to brands in the “shop the recipe” section below.

For the harissa tofu and courgettes:

Extra-firm tofu: make sure this is extra-firm or make sure to press out any excess liquid from the tofu. I like to tear the tofu into pieces as it adds more texture and absorbs more flavour while roasting, but you can also slice this into cubes.
Courgettes: slice these thinly or use a mandoline to get the courgette even thinner.
Harissa paste: this is the best for adding tons of flavour with just one spoonful.
Olive oil: use your favourite olive oil for roasting.
Dried oregano: for flavouring the courgettes, this works so well with the harissa paste.
Salt and pepper: for seasoning.

For the pitta breads and creamy yoghurt:

Kale: this is great for the base of salads and slaws as it’s sturdy and will last longer. You can use ant type of kale, you like.
Red cabbage: or you can use white cabbage, again this is sturdy and great for slaws.
Carrot: either slice this really thinly or you can use a julienne peeler to create thinner strips.
Thick coconut yoghurt: I always use Cocos Organic yoghurt for the best texture and flavour. It’s 100% organic and made with simple, wholesome ingredients and I like the natural one for this recipe. You can use other dairy-free Greek-style yoghurts, too.
Harissa paste and lemon: for flavouring.
Pitta breads: use your favourite pitta breads for filling. I like the mini pittas from The Food Doctor as they are high in fibre. Make sure they are gluten-free, where needed.
Avocado: this is great for adding a creamy texture, some healthy fats and vibrant green colour to the meal.

Close up of harissa tofu inside of a pitta bread — Harissa Tofu and Courgette Pittas

Side on photo of a pitta bread with harissa tofu, avocado and creamy yoghurt dressing — Harissa Tofu and Courgette Pittas

Are these gluten-free and nut-free?

Yes these are easily gluten-free and nut-free as long as your pitta breads do not contain gluten or nuts.

How do I make them?

These are really easy to make in a few steps.

Slice the courgette and break up the tofu: and roast in the oven with the oregano and harissa paste for 20 minutes, or until tender and crisping.
Make the slaw: by tossing together the ingredients with some olive oil, salt and pepper.
Stir together the yoghurt dressing: until smooth and spreadable.
Toast the pitta breads: and spread with the yoghurt.
Top with the slaw and fill with the courgettes, tofu and avocado: and any other toppings you like.
Fold together and enjoy: as they are or slice in half to serve.

How long will they last?

These are great to make ahead of time as they will keep for 1-2 days in the fridge, wrapped well, once made. Or you can assemble them just before serving and keep the components in the fridge for 2-3 days.

Sliced up pitta bread filled with harissa tofu, courgettes and avocado — Harissa Tofu and Courgette Pittas

What else can I make?

These are great for and meal prep and for more speedy lunch ideas, how about my: