April 21, 2014

Meatless Monday: Toasted Barley Salad with Tofu, Mushrooms, & Green Beans

Toasted Barley Salad with Tofu, Mushrooms, & Green Beans | hardparade.blogspot.com
I've been trying to stick to a Meatless Monday plan to push myself to eat more grains and veggies and so far, I've loved it. This toasted barley bowl is nutty, earthy, and easy. It's also great warm or cold so you can make it the night before for dinner and pack the leftovers for lunch! There are alot of steps but don't be intimidated - they're very straight forward easy to do. 

Toasted Barley Salad with Tofu, Mushrooms & Green Beans
Recipe modified from Cooking Light
Serves: 6, Serving Size: 1 1/2 cups, PointsPlus: 8
  • Tofu
    • 1 12-oz. package extra-firm tofu, drained and cut into cubes
    • 1 tbsp brown sugar
    • 2 tbsp lower-sodium soy sauce
    • 1 tsp fresh ginger, peeled and grated
    • 1 tsp dark sesame oil
    • 1 garlic clove, minced
  • Salad
    • 2 tbsp dark sesame oil, divided
    • 1 cup uncooked pearl barley
    • 5 cups water
    • 1 lb green beans, trimmed and cut into 2-inch pices
    • 10-oz. shiitake mushrooms, stems removed and sliced thinly
    • 1 1/2 cup thinly sliced scallions
    • 1/4 cup rice wine vinegar
    • 2 tbsp lower-sodium soy sauce
    • 2 tbsp agave nectar
    • 2 tsp fresh ginger, peeled and grated
    • 1 garlic clove, minced
  • Place tofu on paper towels, topped with a heavy skillet to drain for 45 minutes, pressing down occasionally. Cut into 1-inch cubes, place them in a shallow dish, and preheat the oven to 375f
  • Combine brown sugar, soy sauce, ginger, sesame oil, and garlic in a bowl then pour over tofu cubes. Let stand for 25 minutes so the tofu soaks up the mixture. Arrange tofu cubes in a single layer on a baking sheet coated with cooking spray and bake for 35 minutes, turning once
  • While tofu is baking, heat 1 tsp sesame oil in a heavy saucepan over medium heat. Add barley to the pan, cooking for 3 minutes or until lightly toasted and fragrant. Add 5 cups water, 1/2 tsp salt and bring to boil. Reduce heat and simmer 45 minutes or until barley is tender. Drain, cool, and place in a large bowl
  • Meanwhile, cook green beans as directed. Once cooked, pat dry and add to large bowl with the barley
  • Preheat the oven broiler. Place mushrooms on a baking sheet and brush them with 2 tsp sesame oil and sprinkle with 1/4 tsp salt. Broil until browned and slightly crisp - about 5 minutes. Add to the large bowl along with the tofu and scallions
  • Combine the remaining 1 tbsp sesame oil, rice wine vinegar, soy sauce, agave nectar, ginger, and garlic in a small bowl. Stir with a whisk and drizzle over the barley mixture, stirring well to combine. Serve at room temperature and drizzled with hot sauce, if you like! I used Sriracha
Toasted Barley Salad with Tofu, Mushrooms, & Green Beans | hardparade.blogspot.com
Do you celebrate Meatless Monday? Let me know in the comments! Click the 'Vegetarian' bubble up top for more vegetarian recipes! 

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