Olive & Tofu in Harissa Curry Recipe
Overview:
This Olive & Tofu in Harissa Curry is a robust and flavorful dish that perfectly blends spicy, savory, and tangy notes. Featuring cubes of tofu soaked in a rich harissa-infused tomato base, and complemented by the richness of black olives, this curry makes a comforting yet bold vegetarian main course. A simple and healthy recipe, it’s ideal for those following a high-protein vegetarian diet.
Cuisine:
Continental
Course:
Main Course
Diet:
High Protein Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| Extra Virgin Olive Oil | 1 tablespoon |
| Garlic (finely chopped) | 6 cloves |
| Onion (finely chopped) | 1 medium |
| Cumin powder (Jeera) | 1 teaspoon |
| Harissa paste | 1/3 cup |
| Homemade tomato puree | 1 cup |
| Salt | To taste |
| Honey | 1 tablespoon |
| Water | 1/3 cup |
| Black pepper powder | 1 teaspoon |
| Black olives | 1/3 cup |
| Tofu (cut into cubes) | 200 grams |
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 190 kcal |
| Protein | 12 g |
| Carbohydrates | 18 g |
| Fat | 10 g |
| Fiber | 4 g |
| Sugar | 6 g |
Preparation Time:
10 minutes
Cooking Time:
20 minutes
Total Time:
30 minutes
Servings:
4
Instructions:
-
Prepare Harissa Sauce
Before starting the curry, make sure to have the harissa sauce ready. You can either use a store-bought version or prepare your own homemade harissa paste for an extra kick of flavor. -
Sauté Garlic and Onion
Heat the extra virgin olive oil in a pan over medium heat. Add the finely chopped garlic and sauté until the garlic releases its rich aroma, about 1-2 minutes. -
Cook Onions
Add the chopped onion to the pan and sauté for about 3-4 minutes. Continue cooking until the onions soften and start to change color, becoming translucent. -
Add Spices
Stir in cumin powder and salt. Let the mixture cook for another minute, allowing the spices to bloom and mix well with the onion and garlic. -
Add Harissa and Tomato Puree
Now, add the harissa paste into the pan. Stir it into the onion mixture and allow it to cook for about 2 minutes to deepen in flavor. Next, pour in the tomato puree and stir in salt and honey for a touch of sweetness. Allow the mixture to come to a single boil. -
Add Water and Boil
Pour in water and bring the curry base to a rolling boil. Stir occasionally and let the flavors meld together. -
Add Tofu and Olives
Once the curry is boiling, carefully add the black olives and tofu cubes. Gently stir to combine and cover the pan. Let it cook for about 2 minutes, allowing the tofu to absorb the curry’s flavors. -
Adjust Seasoning
Taste the curry and adjust the seasoning if needed. If you prefer more spice, add extra harissa or black pepper. -
Serve
Once the curry is ready, turn off the heat. Transfer the Olive & Tofu in Harissa Curry to a serving bowl and serve hot.
Serving Suggestions:
This delightful curry pairs wonderfully with a variety of sides. For a complete meal, serve the curry alongside Buttered Herbed Rice, Summer Salad with Red Cabbage, Lettuce, Onions & Tomatoes, and Creamy Garlic Mashed Potatoes.
Tips for the Perfect Olive & Tofu in Harissa Curry:
- Customize the Spice Level: Adjust the amount of harissa paste to control the spiciness of the dish. For a milder flavor, use less harissa or opt for a milder version of the paste.
- Add More Veggies: Feel free to add vegetables like bell peppers or zucchini for a heartier, veggie-packed curry.
- Make it Vegan: This recipe is already vegan-friendly, but if you want an extra depth of flavor, try substituting the honey with maple syrup or agave nectar.
- Crispy Tofu: If you prefer crispy tofu, pan-fry the tofu cubes before adding them to the curry. This will give the dish an added texture.
This Olive & Tofu in Harissa Curry is not only a protein-packed, healthy dish, but it also delivers a balance of spicy, tangy, and savory flavors that are sure to satisfy your taste buds. Perfect for a cozy dinner or when entertaining guests, this dish brings a touch of warmth and excitement to your meal plan. Enjoy!
