Harissa Tofu and Courgette Pittas (Vegan High-Protein)

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.

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.

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.

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:

Side on photo of a pitta bread with harissa tofu, avocado and creamy yoghurt dressing

Harissa Tofu and Courgette Pittas (Vegan High-Protein)

Yield: 2
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

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.


For the Courgette and Tofu:

  • 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

For the Slaw:

  • 30g kale, shredded
  • 60g red cabbage, shredded
  • 60g carrot, peeled or julienned
  • Olive oil

For the Yoghurt:

  • 100g thick coconut yoghurt
  • ½ tsp harissa paste
  • ½ lemon, juiced

To serve:

  • 2 pitta breads
  • 1 avocado, sliced
  • Microgreens or fresh herbs


  1. For the courgette and tofu: preheat the oven to 160Fan/180ºC and line two baking trays with parchment paper. To one tray add the courgette with 1 tbsp olive oil, the oregano, some salt and pepper and toss well. Break apart the tofu with your hands into cubes. To the second tray, add the tofu, harissa and 1 tbsp olive oil. Toss well to coat. Place both trays in the oven for 20 minutes, tossing over halfway through, till cooked.
  2. For the slaw: add the kale to a bowl and add 1 tsp olive oil with some salt. Massage with your hands to wilt the leaves and add in the cabbage and carrot and toss well.
  3. For the yoghurt: stir together all the ingredients and season with salt and pepper.
  4. Toast the pittas and slice the avocado.
  5. To serve: spread the yoghurt into the pitta breads and top with the slaw, courgettes, tofu and some avocado slices. Add some microgreens or fresh herbs, if you like. Enjoy straight away.
  6. To keep: allow the courgette and tofu to cool down and assemble the pitta breads before wrapping tightly and storing in the fridge for 1-2 days. Or you can keep the components separately for 2-3 days and assemble the pitta before eating.

Shop the recipe

Stay in touch

I look forward to hearing what you think of these Harissa Tofu and Courgette Pittas so please let me know in the comments below and a star review above. If you do make these, I’d love to see, so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on TwitterFacebook and Pinterest  – please say hello!

With harissa pitta love x

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