Harissa-Glazed Tofu Bowl with Vegetable Barley & Tzatziki
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Harissa-Glazed Tofu Bowl

with Vegetable Barley & Tzatziki

40 MIN
2 Servings
Wellness at Blue Apron
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Vegetarian
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All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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  • with Firm Tofu
    includes 14 oz Firm Tofu
    Wellness
  • with Boneless Chicken Breast Pieces
    includes 10 oz No Added Hormones, Antibiotic-Free Boneless Chicken Breast Pieces View recipe
    Wellness
  • with Firm Tofu

    From the Test Kitchen

    The star of these vibrant vegetarian bowls is hearty tofu—roasted with herby za'atar then tossed in a spicy-sweet glaze—which comes together over a bed of barley studded with sautéed zucchini and onion. It's all complete with crisp marinated vegetables and a dollop of creamy tzatziki for cooling contrast.
    7-11 PersonalPoints range per serving
    To learn more about WW's Points program, visit ww.com

    Hey, Chef! Try these WW pro-tips: Skip adding salt during prep and cooking, and see nutrition info for sodium as packaged. Counting PersonalPoints? Choose nonstick cooking spray (0 PersonalPoints) instead of olive oil (1 PersonalPoint per teaspoon) to coat your pan before heating.
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    Dietary Information Wellness

    This meal was designed in collaboration with nutritionists with your holistic health in mind.

    Vegetarian WW Recommended 600 Calories Or Less
    • Nutrition
      PER SERVING
    • Calories
      590 Cals (est.)
    View Full Nutrition
    Nutrition Label
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    fresh
    ingredients
    Harissa-Glazed Tofu Bowl with Vegetable Barley & Tzatziki
    Title
    • 14 oz Extra Firm Tofu
    • ½ cup Pearled Barley
    • 1 Red Onion
    • 1 Zucchini
    • 2 Persian Cucumbers
    • 4 oz Grape Tomatoes
    • 1 bunch Mint
    • ½ cup Tzatziki (Cucumber-Yogurt Sauce)
    • 1½ Tbsps Red Harissa Paste
    • 1 Tbsp Red Wine Vinegar
    • 2 Tbsps Roasted Pistachios
    • 1 Tbsp Za'atar Seasoning (Sumac, Aleppo Pepper, Sesame Seeds, Salt, Thyme & Whole Oregano)
    • 2 tsps Date Syrup
    time-saving
    tips & techniques
    Press the tofu & make the glaze
    1 Press the tofu & make the glaze

    Preheat the oven to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Drain the tofu, then place on a paper towel-lined plate. Place several layers of paper towels on top, then place a separate heavy- bottomed pot (or pan) on top of the paper towels. Set aside to release the excess liquid at least 10 minutes. In a large bowl, combine the harissa paste and date syrup. Season with salt and pepper; whisk to combine.

    Cook the barley
    2 Cook the barley

    Meanwhile, add the barley to the pot of boiling water. Cook, uncovered, 28 to 30 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

    Roast & glaze the tofu
    3 Roast & glaze the tofu

    Line a sheet pan with foil. Using your hands, break the pressed tofu into bite-sized pieces. Transfer to the sheet pan; drizzle with olive oil and season with salt, pepper, and the za'atar. Carefully toss to coat (the pieces may crumble). Roast 24 to 26 minutes, or until slightly crispy. Carefully transfer to the bowl of glaze; toss to coat.

    Prepare the remaining ingredients
    4 Prepare the remaining ingredients

    Meanwhile, wash and dry the fresh produce. Halve, peel, and medium dice the onion. Medium dice the zucchini. Pick the mint leaves off the stems. Roughly chop the pistachios. Halve the tomatoes. Halve the cucumbers lengthwise; thinly slice crosswise. In a bowl, combine the halved tomatoes, sliced cucumbers, a drizzle of olive oil, and half the vinegar. Season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.

    Cook the vegetables & serve your dish
    5 Cook the vegetables & serve your dish

    In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the diced onion and diced zucchini in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Season with salt and pepper. Continue to cook, stirring frequently, 2 to 4 minutes, or until softened. Turn off the heat. Transfer to the pot of cooked barley. Add the remaining vinegar and stir to combine. Taste, then season with salt and pepper if desired. Serve the finished barley topped with the glazed tofu, marinated vegetables (including any liquid), and tzatziki. Garnish with the mint leaves (tearing just before adding) and chopped pistachios. Enjoy!  

    Tips from Home Chefs

    Press the tofu & make the glaze
    1 Press the tofu & make the glaze

    Preheat the oven to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Drain the tofu, then place on a paper towel-lined plate. Place several layers of paper towels on top, then place a separate heavy- bottomed pot (or pan) on top of the paper towels. Set aside to release the excess liquid at least 10 minutes. In a large bowl, combine the harissa paste and date syrup. Season with salt and pepper; whisk to combine.

    2 Cook the barley

    Meanwhile, add the barley to the pot of boiling water. Cook, uncovered, 28 to 30 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

    Cook the barley
    Roast & glaze the tofu
    3 Roast & glaze the tofu

    Line a sheet pan with foil. Using your hands, break the pressed tofu into bite-sized pieces. Transfer to the sheet pan; drizzle with olive oil and season with salt, pepper, and the za'atar. Carefully toss to coat (the pieces may crumble). Roast 24 to 26 minutes, or until slightly crispy. Carefully transfer to the bowl of glaze; toss to coat.

    4 Prepare the remaining ingredients

    Meanwhile, wash and dry the fresh produce. Halve, peel, and medium dice the onion. Medium dice the zucchini. Pick the mint leaves off the stems. Roughly chop the pistachios. Halve the tomatoes. Halve the cucumbers lengthwise; thinly slice crosswise. In a bowl, combine the halved tomatoes, sliced cucumbers, a drizzle of olive oil, and half the vinegar. Season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.

    Prepare the remaining ingredients
    Cook the vegetables & serve your dish
    5 Cook the vegetables & serve your dish

    In a medium pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the diced onion and diced zucchini in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Season with salt and pepper. Continue to cook, stirring frequently, 2 to 4 minutes, or until softened. Turn off the heat. Transfer to the pot of cooked barley. Add the remaining vinegar and stir to combine. Taste, then season with salt and pepper if desired. Serve the finished barley topped with the glazed tofu, marinated vegetables (including any liquid), and tzatziki. Garnish with the mint leaves (tearing just before adding) and chopped pistachios. Enjoy!  

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