Super Green Pearl Barley Salad with Crispy Tofu and Tahini Dressing by @deliciouslyella

55 min

2 servings

🫘

140 g

Firm tofu

🥢

1 tbsp

Tamari

🥦

0.5 head

Broccoli

🌾

100 g

Pearl barley

🫛

100 g

Green beans

🫘

100 g

Edamame beans

🥖

2 slices

Sourdough

🧄

1 clove

Garlic

🥕

2 handfuls

Salad leaves

🥑

1

Avocado

🫒

1 tbsp

Olive oil

🧂

1 pinch

Flaky sea salt

⚫

Black pepper

🌱

2 tbsp

Tahini

🥣

0.5 tbsp

White miso paste

🍁

0.5 tbsp

Maple syrup

🌿

1 handful

Coriander

🍋

0.5

Lime

🫚

1

Ginger

💧

2.5 tbsp

Water

  1. Preheat

    Preheat the oven to 180°C fan / 390°F.

  2. Spread
    • Firm tofu
    • Olive oil

    Spread the tofu on a baking tray and drizzle with olive oil.

  3. Put
    • Broccoli
    • Olive oil
    • Flaky sea salt

    Put the broccoli on another tray, drizzle with oil and season generously.

  4. Roast
    • Firm tofu
    • Broccoli

    Roast both for 20-25 minutes, until the tofu is golden and the broccoli is slightly charred.

  5. Drizzle
    • Firm tofu
    • Tamari

    Drizzle the tofu with tamari and set both aside to cool.

  6. Add
    • Pearl barley
    • Green beans
    • Water

    Bring a large pan of salted water to the boil, add the pearl barley and cook for 30-35 minutes, adding the green beans and edamame for the last 5 minutes.

  7. Drain
    • Pearl barley
    • Green beans
    • Olive oil

    Drain, refresh under cold water and toss with a little olive oil and salt.

  8. Toast
    • Sourdough
    • Garlic

    Toast the sourdough, rub both sides with the garlic, then cut into pieces.

  9. Fry
    • Sourdough
    • Olive oil
    • Flaky sea salt

    Fry the sourdough pieces in olive oil for 2-3 minutes until crisp and golden, then season well.

  10. Blend
    • Olive oil
    • Tahini
    • White miso paste

    Blend all the dressing ingredients with 2-3 tablespoons water until smooth and creamy, adjusting the seasoning as needed.

  11. Add
    • Salad leaves
    • Pearl barley
    • Avocado

    Add the salad leaves to the pearl barley, followed by the avocado, croutons, broccoli and tofu.

  12. Toss
    • Olive oil
    • Tahini
    • White miso paste

    Toss everything together and finish with the green tahini dressing.

Super Green Pearl Barley Salad with Crispy Tofu and Tahini Dressing by @deliciouslyella

55 min

2 servings

🫘

140 g

Firm tofu

🥢

1 tbsp

Tamari

🥦

0.5 head

Broccoli

🌾

100 g

Pearl barley

🫛

100 g

Green beans

🫘

100 g

Edamame beans

🥖

2 slices

Sourdough

🧄

1 clove

Garlic

🥕

2 handfuls

Salad leaves

🥑

1

Avocado

🫒

1 tbsp

Olive oil

🧂

1 pinch

Flaky sea salt

⚫

Black pepper

🌱

2 tbsp

Tahini

🥣

0.5 tbsp

White miso paste

🍁

0.5 tbsp

Maple syrup

🌿

1 handful

Coriander

🍋

0.5

Lime

🫚

1

Ginger

💧

2.5 tbsp

Water

Preparation Steps

  1. Step 1/12

    Preheat the oven to 180°C fan / 390°F.

  2. Step 2/12

    Spread the tofu on a baking tray and drizzle with olive oil.

    🫘Firm tofu
    🫒Olive oil
    🍳Baking tray

  3. Step 3/12

    Put the broccoli on another tray, drizzle with oil and season generously.

    🥦Broccoli
    🫒Olive oil
    🧂Flaky sea salt
    ⚫Black pepper
    🍳Baking tray

  4. Step 4/12

    Roast both for 20-25 minutes, until the tofu is golden and the broccoli is slightly charred.

    🫘Firm tofu
    🥦Broccoli
    🍳Baking tray

  5. Step 5/12

    Drizzle the tofu with tamari and set both aside to cool.

    🫘Firm tofu
    🥢Tamari

  6. Step 6/12

    Bring a large pan of salted water to the boil, add the pearl barley and cook for 30-35 minutes, adding the green beans and edamame for the last 5 minutes.

    🌾Pearl barley
    🫛Green beans
    🫘Edamame beans
    🍳Large pan
    🧺Colander

  7. Step 7/12

    Drain, refresh under cold water and toss with a little olive oil and salt.

    🌾Pearl barley
    🫛Green beans
    🫘Edamame beans
    🫒Olive oil
    🧂Flaky sea salt
    🧺Colander

  8. Step 8/12

    Toast the sourdough, rub both sides with the garlic, then cut into pieces.

    🥖Sourdough
    🧄Garlic
    🔪Knife
    🪵Chopping board

  9. Step 9/12

    Fry the sourdough pieces in olive oil for 2-3 minutes until crisp and golden, then season well.

    🥖Sourdough
    🫒Olive oil
    🧂Flaky sea salt
    ⚫Black pepper
    🍳Frying pan

  10. Step 10/12

    Blend all the dressing ingredients with 2-3 tablespoons water until smooth and creamy, adjusting the seasoning as needed.

    🫒Olive oil
    🌱Tahini
    🥣White miso paste
    🍁Maple syrup
    🌿Coriander
    🍋Lime
    🫚Ginger
    💧Water

  11. Step 11/12

    Add the salad leaves to the pearl barley, followed by the avocado, croutons, broccoli and tofu.

    🥕Salad leaves
    🌾Pearl barley
    🥑Avocado
    🥖Sourdough
    🥦Broccoli
    🫘Firm tofu
    🥣Mixing bowl

  12. Step 12/12

    Toss everything together and finish with the green tahini dressing.

    🫒Olive oil
    🌱Tahini
    🥣White miso paste
    🍁Maple syrup
    🌿Coriander
    🍋Lime
    🫚Ginger
    💧Water
    🥣Mixing bowl

Composition

Ingredients

Types

Soy, Condiments, Vegetables, Grains, Bread, Fruit, Oils, Spices, Sweeteners, Herbs, Liquids

Ingredients

Firm tofu, Tamari, Broccoli, Pearl barley, Green beans, Edamame beans, Sourdough, Garlic, Salad leaves, Avocado, Olive oil, Flaky sea salt, Black pepper, Tahini, White miso paste, Maple syrup, Coriander, Lime, Ginger, Water

Notes

Firm tofu (drained and torn into bite-sized pieces), Broccoli (cut into bite-sized pieces), Pearl barley (rinsed), Green beans (trimmed), Sourdough (medium slices), Garlic (peeled), Avocado (sliced), Olive oil (for roasting and frying, amount not given, for the dressing), Black pepper (paired with the pinch of flaky sea salt, no separate amount given), Lime (juiced), Ginger (small chunk), Water (2-3 tablespoons, for blending the dressing)

Allergens

Soy, Gluten, Sesame

Dietetics

Dietary regimen

Vegetarian, Pescatarian, Egg-Free, High-Protein

Calories

620 kcal

Macro nutrients

Protein: 28g, Carbohydrates: 65g, Fat: 30g, Fiber: 15g, Sugars: 8g

Nutritional Information

Minerals

Iron: 4.5mg, Magnesium: 95mg, Calcium: 180mg, Potassium: 850mg, Sodium: 850mg, Zinc: 2.5mg

Vitamins

Vitamin C: 55mg, Vitamin K: 120µg, Folate: 110µg, Vitamin E: 3mg

Preparation

Time Information

Preparation

20 minutes

Cooking

35 minutes

Overall

55 minutes

Difficulty

Level

Medium (2/4)

Steps

12 steps

Equipments

Utensils

Baking tray, Large pan, Knife, Chopping board, Frying pan, Mixing bowl, Colander, Toaster

Appliances

Oven, Blender

Type

Type

Type Of Dish

Main Course, Salad

Occasions

Everyday Meal, Meal Prep, Healthy Lunch

Origin

Source

Platform

instagram

Original Creator

@deliciouslyella

Origin

Cuisine

British

Geographic

United Kingdom, Europe

Various

Aspect

Texture

Crunchy, Creamy, Chewy, Crispy

Flavors

Citrusy, Garlicky, Umami, Savory, Nutty, Earthy

Other

Price

Medium

Recommended Preservation

fridge

Preservation Infos

leftovers : 2-3 days (store in an airtight container,dressing improves in flavor overnight,keep croutons and avocado separate if possible to avoid sogginess)