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Barley pilaf with tofu

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Aromatic pilaf made with pearl barley, packed with vegetables and topped with spicy tofu.
Serves
0
Prep
20 minutes
Cook
20 minutes
Each 682g serving contains (excludes serving suggestion)
KCal
571
Carbs
76.90g
Fibre
17.80g
Protein
23.60g
Fat
14.90g
Saturates
1.70g
Sugars
20.40g
Salt
1.10g
Portion Fruit & Veg
4
Ingredients
Ingredients
125g pearl barley
1 low-salt vegetable stock cube in 400ml boiling water
1 tsp ground cumin
1 tsp ground cinnamon
4 tsp rapeseed oil
good pinch white pepper
150g firm tofu, sliced
2 cloves garlic, crushed
3 cm fresh ginger root, finely chopped
half tsp Chinese 5-spice
25g freshly chopped coriander
1 red onion (120g), finely sliced
1 red pepper (160g), finely chopped
1 yellow pepper (160g) finely chopped
1 courgette (140g), diced
100g frozen peas, defrosted
2 tsp reduced-salt soy sauce
80g pomegranate seeds
Method
  1. Add the barley, stock, cumin, cinnamon and pepper to a saucepan. Bring to the boil, turn down the heat, then cover and simmer for 20- 25 minutes. Check after 20 and stir to ensure it's not sticking and cook until tender, then remove from the heat and reserve.
  2. Meanwhile, add 2 tsp oil to a non-stick pan and cook the slices of tofu until browned, about 5-7 minutes on each side. Remove them from the pan to cool a little, then slice into smaller pieces.
  3. Add the garlic and fresh ginger to the pan and cook for 1-2 minutes. Then, return the tofu to the pan, sprinkle on the 5-spice, add half the coriander, mix well and reserve.
  4. Next, add the rest of the oil to another pan and add the onion, red and yellow pepper and courgette and cook for 5-6 minutes,l stirring regularly until softened.
  5. Add the peas to the cooked vegetables and mix in the barley. Divide between 2 plates, scatter with tofu, the rest of the coriander, soy sauce and pomegranate.
Chefs tips
  • Can be eaten hot, or cold as part of a packed lunch.
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