Harissa Tofu Tabbouleh Salad Jars (Vegan GF)

These Harissa Tofu Tabbouleh Salad Jars are ideal for taking as a packed lunch or enjoying at home and are packed with colour, flavour and protein. Made with healthy ingredients, they are vegan, gluten-free and delicious.

If you are going to back to school, back to work, or want to kick-start some good meal-prep habits, these Harissa Tofu Tabbouleh Salad Jars are for you. They are so easy and quick to prepare and you can make up a large batch to feed a crowd, or to make a few meals for you over the next few days. They are also packed with flavour and colour, while being healthy, wholesome and so amazing to look at.

Close up of a jar of Harissa Tofu Tabouleh Salad
Harissa Tofu Tabbouleh Salad Jars

Why will I love these salad jars?

These salads are amazing:

  • Packed with warming spicy smokey harissa flavour
  • Fresh, zesty and cooling
  • Loaded with vegetables and fruits
  • High in protein and fibre
  • Naturally vegan, gluten-free and nut-free
  • Layered with sauce, tabbouleh grains, harissa tofu and salad greens
  • Great to make ahead of time for meal prep
  • Colourful and packed with texture
  • Healthy, wholesome and great for your gut
  • Easy to make for one or for a crowd
  • Ready to go in under 30 minutes

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

What ingredients do I need?

You can see my favourites in the “shop the recipe” section and here is what we need:

For the harissa tofu and courgettes:

  • Courgette: I love adding more veggies to dishes, and this is so easy to do as the courgette (or zucchini) roasts alongside the tofu. You can also swap for red or orange bell pepper, if you prefer. This is roasted in the dried oregano for tons of Mediterranean flavour.
  • Extra-firm tofu: it’s important that the tofu is extra-firm so that it crumbles nicely and bakes till crispy in the oven.
  • Harissa: this is the star of the show and adds tons of smokey, fiery and warming flavour to the tofu and to the sauce. I love using a rose harissa paste (linked below) but regular or smokey harissa will also be great.
  • Dried oregano: this adds tons of Mediterranean flavour to the courgette as they roast. If you aren’t a fan, you can swap this for dried thyme or basil.
  • Olive oil: use an extra-virgin olive oil to roast the veggies.

As for the tabbouleh:

  • Couscous or quinoa: you can use your favourite grain here, traditionally a tabbouleh will be made with couscous, but brown rice, bulgur wheat, buckwheat, quinoa or freekeh will all work.
  • Fresh mint: I love adding tons of fresh herbs to really lift the tabbouleh and make it really fresh. You could also try coriander, basil or fresh chive, too.
  • Tomatoes: use beef, large or cherry tomatoes for the tabbouleh salad.
  • Spring onion: or you can use finely chopped red onion.
  • Orange: or you can use lemon, but I love the freshens of orange zest here.

For the dressing:

  • Thick coconut yoghurt: this makes a really creamy and thick sauce, while adding tons of gut friendly bacteria to the recipe. I use the Cocos Organic natural yoghurt and make sure yours is unsweetened and thick.
  • Harissa: the same as above.
  • Lemon: for tang.
  • Plant-based milk: to thin out the sauce, you can use whatever plant-based milk you have open, preferably unsweetened like oat, soya or almond.

For the jars:

  • Salad leaves: I use a mixed salad bag with lettuce, spinach, kale and slaw, if you have some leftover. I used the salad from these Harissa Tofu Pittas.
  • Pomegranate: for a pop of juicy freshness, I love adding pomegranate on top. You can also use small berries or grapes, if you prefer.
  • Hemp seeds: I love using hemp seeds as they are high in omegas and great for heart health. You can use other seeds like pumpkin or sunflower seeds, too.
A plate of Harissa Tofu Tabouleh Salad with a fork and spoon
Harissa Tofu Tabbouleh Salad

Are these gluten-free and nut-free?

Yes these are easily gluten-free, as long as you use a gluten-free grain for the tabbouleh like quinoa or buckwheat. These are naturally nut-free, but please check your yoghurt and harissa paste.

How do I make them?

These are simple to make in a few steps:

  • Crumble the tofu into chunks: and rub with the harissa and olive oil.
  • Slice the courgette: and toss with the dried oregano.
  • Roast both until tender: and begin to char at the edges.
  • Prepare your grains for the tabbouleh: either in a bowl or on the hob.
  • Chop the tomatoes and zest the orange: for the tabbouleh.
  • Toss together the tabbouleh ingredients: and leave to one side.
  • Stir together the ingredients for the dressing: until smooth and pourable.
  • Layer up the jars in this order:
    • Harissa dressingTabboulehCourgettesTofu
    • Salad, pomegranate and seeds
  • Store the salads until needed: or enjoy straight away
Close up of Harissa Tofu Tabouleh Salad
Harissa Tofu Tabbouleh Salad

Does it matter what order the jars are in?

Yes, this is important to avoid sad soggy salads. The dressing always goes at the bottom, followed by the grains (which won’t matter if they soften slightly) followed by cooked veggies then any cooked or uncooked proteins and then fresh veggies/fruits and salad leaves go last so they stay fresh. Also, when you tip it all out, the dressing will coat everything evenly.

How long will they last?

These will keep in the fridge in a sealed container for 2-3 days. You can eat them from the jar or in bowl by tipping out the jar onto a plate or bowl and getting all the dressing out from the bottom.

Eating a plate of Harissa Tofu Tabouleh Salad
Plate of Harissa Tofu Tabbouleh Salad

What else can I make?

If you are looking for more meal-prep lunch ideas, how about my:

A few Harissa Tofu Tabouleh Salad Jars with fresh orange

Harissa Tofu Tabbouleh Salad Jars (Vegan GF)

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

These Harissa Tofu Tabbouleh Salad Jars are ideal for taking as a packed lunch or enjoying at home and are packed with colour, flavour and protein. Made with healthy ingredients, they are vegan, gluten-free and delicious.


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 Tabbouleh:

  • 60g couscous or quinoa
  • 2 tbsp freshly chopped mint
  • 80g tomatoes, chopped small
  • 1 spring onion, sliced
  • ½ orange, zest and juice

For the Dressing:

  • 100g thick coconut yogurt
  • ½ tsp harissa paste
  • 1 tbsp lemon juice
  • 2-3 tbsp unsweetened plant-based milk

For the Jars:

  • 2 handfuls salad leaves or slaw
  • 2 tbsp pomegranate
  • 2 tbsp hemp seeds


  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. Allow to cool.
  2. For the tabbouleh: cook the couscous or quinoa according to packet instructions and stir in the mint, tomatoes, spring onion and orange zest and juice. Season with salt and pepper.
  3. For the dressing: stir together the ingredients till smooth and pourable.
  4. To assemble the jars: divide the dressing between the to jars and top with the tabbouleh couscous. Add on the courgette slices, harissa tofu, salad or slaw, some pomegranate and the hemp seeds.
  5. Place a lid on and keep in the fridge for 2-3 days and enjoy by pouring into a bowl and scooping out all the dressing.


Make sure your jars are heat-proof or allow the hot components to cool completely before storing.

Shop the recipe

Stay in touch

I look forward to hearing what you think of these Harissa Tofu Tabbouleh Salad Jars so please let me know in the comments below and leave 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 tofu jars of love x

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