The distinctive flavors of lemon, sesame oil, soy sauce, and oregano combine beautifully in this perfectly balanced “power lunch.” I love to use fiber-rich barley as a base for hearty lunch bowls—it as such a great texture and is really filling. Add tofu, edamame, and—my favorite—avocado, and you will have a totally satisfying meat-free meal.
This recipe is excerpted from Clean Green Eats published by HarperWave, an imprint of HarperCollins Publishers, available for sale on June 23.
Ingredients
Barley Bowl
- 4 cups cooked pearl or hulled barley
- 4 1/2 cups water
- 1 1/2 cups shelled, organic edamame
- 2 cups wild baby arugula
- 2 blocks savory, baked, organic tofu (firm or extra-firm), cut into 3/4- inch cubes
- 1 ripe avocado, halved and thinly sliced
Lemon Tamari Dressing
- 4 tablespoons low-sodium soy sauce
- 2 tablespoons toasted sesame oil
- 1 lemon, juiced
- 1 tablespoon dried oregano
- 1 tablespoon finely grated lemon zest (optional)
Directions
Combine the barley and water in a medium saucepan and bring to a boil.
Reduce the heat to low and simmer for 40 to 50 minutes until all of the liquid is absorbed. Remove heat and allow to cool slightly.
In a large bowl, whisk together the soy sauce, sesame oil, lemon juice, oregano, and lemon zest until well combined.
Add the slightly cooled barley to the bowl and toss to coat.
Add the shelled edamame and arugula salad and toss gently to combine. To serve, divide the barley salad among four bowls and top with tofu and avocado slices.
* Hulled barley is barley in its most natural state, which means it needs to cook for quite a bit longer than pearl barley—1 to 1 1/2 hours longer. Pearl barley has the hull removed and is therefore less tough. Adjust your cooking time base don the variety you choose.
Nutritional Information
- Calories
- 484
- Total Fat
- 21g
- Saturated Fat
- 3g
- Cholesterol
- 0mg
- Sodium
- 628g
- Carbohydrates
- 59g
- Dietary Fiber
- 14g
- Sugars
- 2g
- Protein
- 19g
YIELD:
4 servings
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