Harissa Tofu Courgette Pittas with Coconut Yoghurt
Vegan Mediterranean-inspired pitta wraps loaded with roasted harissa-spiced tofu and caramelized courgette, crisp massaged kale slaw, and creamy coconut yoghurt. Quick weeknight dinner balancing protein, vegetables, and bold flavors. Customizable components mean meal prep works best. Perfect for lunch boxes or casual dinners when you want satisfying, dairy-free comfort food with minimal cleanup.
Ingredients
- 1 medium courgette, thinly slice
- 7 oz g extra-firm tofuchickpeas200gFull guide →
- 2 tbsp olive oil, divided
- 1 heaped tsp harissa paste
- ½ tsp dried oregano
- Salt and pepper
- 1.1 oz g kale, shreddedspinach or arugula1:1milder flavorFull guide →
- 2 ⅛ oz g red cabbage, shredded
- 2 ⅛ oz g carrot, peeled or julienned
- Olive oil
- 3 ½ oz g thick coconut yoghurtdairy yoghurt1:1vegan
- ½ tsp harissa paste
- ½ lemon, juiced
- 2 pitta breadswraps or lettuce cupswhole grain or gluten-free optionstexture/carbs
- 1 avocado, sliced
- Microgreens or fresh herbs
Instructions
- 1
Preheat oven to 160 Fan or 350°F. Line two baking trays with parchment paper.
- 2
Toss zucchini slices with 1 tbsp olive oil, oregano, salt and pepper on one tray.
- 3
Break tofu into cubes with your hands. Coat with harissa and 1 tbsp olive oil on second tray.
- 4
Roast both trays for 20 minutes, tossing halfway, until zucchini is tender and tofu is golden.
- 5
Massage kale with 1 tsp olive oil and salt in a bowl until wilted. Toss in cabbage and carrot.
- 6
Whisk together coconut yoghurt, harissa, lemon juice, salt and pepper.
- 7
Toast pittas. Slice avocado.
- 8
Spread yoghurt into pittas. Layer slaw, zucchini, tofu, avocado and microgreens. Serve immediately.
Tips
Break tofu by hand rather than cutting for uneven, crispy-edged pieces that absorb harissa deeply.
Massage kale with salt and oil before assembly to soften it and reduce bitterness in the wrap.
Store components separately up to 3 days; assemble just before eating to prevent pittas from becoming soggy.
Good to Know
Roasted courgette and tofu keep up to 3 days refrigerated in an airtight container. Slaw keeps 2-3 days separately; yoghurt keeps 4 days. Assemble pittas within 1-2 hours of eating to prevent sogginess.
Roast courgette and tofu the day before. Shred slaw and store dry. Make yoghurt dressing up to 3 days ahead. Toast pittas morning-of or while assembling.
Serve immediately after assembly at room temperature. Pair with hummus, tahini drizzle, or extra lemon.
Common Mistakes
Cut tofu into cubes rather than breaking by hand to avoid dry, dense pieces.
Skip massaging kale to prevent wilting and bitter, tough leaves in the pitta.
Assemble pittas more than 2 hours ahead to avoid soggy bread and separated components.
Substitutions
Vegan Options
General Alternatives
FAQ
Can I make these ahead for meal prep?
Yes. Roast courgette and tofu up to 3 days ahead. Shred and refrigerate slaw separately. Assemble pittas within 2 hours of eating, or keep components separate and build fresh each meal.
What if I don't have coconut yoghurt?
Use any plant-based or dairy yoghurt in a 1:1 ratio. Cashew cream, tahini thinned with lemon juice, or plain hummus also work. Adjust harissa and lemon to taste.
Can I freeze the roasted tofu and courgette?
Yes, up to 2 months in an airtight container. Thaw overnight in the fridge before reheating gently. Texture softens slightly but flavor remains. Slaw and yoghurt do not freeze well.