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Toasted Barley, Green Bean, and Shiitake Salad with Tofu Recipe

Toasted Barley, Green Bean, and Shiitake Salad with Tofu Recipe

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Toasted Barley, Green Bean, and Shiitake Salad with Tofu

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Ingredients

Count

Nutrition

342

Calories

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Ingredients:

Serving

1 (12-oz) package extra-firm tofu, drained and cut into 5 (1-inch-thick) slices
1 tbsp brown sugar
2 tbsp lower-sodium soy sauce
1 tsp grated peeled fresh ginger
1 tsp dark sesame oil
1 garlic clove, grated
cooking spray
2 tbsp dark sesame oil, divided
1 cup uncooked pearl barley
5 cups water
3/4 tsp salt, divided
1 lb green beans, trimmed and cut into 2-inch pieces
10 oz large shiitake mushrooms, stems removed
1 1/2 cups thinly sliced green onions
1/4 cup rice wine vinegar
2 tbsp lower-sodium soy sauce
2 tbsp agave nectar or honey
2 tsp finely grated peeled fresh ginger
1 garlic clove, minced

Directions:

To prepare tofu, place tofu slices on several layers of paper towels; cover with additional paper towels. Top with a cutting board; place a heavy skillet on top of cutting board. Let stand 45 minutes, pressing down occasionally. Cut each tofu slice into 10 cubes; arrange in a single layer in a shallow dish.
Preheat oven to 375°.
Combine brown sugar and next 4 ingredients (through garlic) in a small bowl. Pour sugar mixture over tofu in dish, and turn to coat. Let stand for 25 minutes. Arrange tofu in a single layer on a baking sheet coated with cooking spray. Bake at 375° for 35 minutes, turning after 15 minutes. Cool completely.
To prepare salad, heat 1 teaspoon sesame oil in a heavy saucepan over medium-high heat. Add barley to pan; cook 3 minutes or until lightly toasted, stirring frequently. Add 5 cups water and 1/2 teaspoon salt; bring to a boil. Reduce heat, and simmer 45 minutes or until barley is tender. Drain; cool completely. Place barley in a large bowl.
Cook green beans in boiling water for 4 minutes or until crisp-tender. Drain and plunge green beans into ice water. Drain well; pat dry. Add beans to barley.
Heat a grill pan over medium-high heat. Brush tops of mushrooms with 2 teaspoons oil. Add mushrooms to pan, oiled side down. Cook 5 minutes or until browned. Sprinkle evenly with remaining 1/4 teaspoon salt. Cool slightly; slice mushrooms thinly. Add tofu, mushrooms, and green onions to barley mixture.
Combine remaining 1 tablespoon oil, rice wine vinegar, 2 tablespoons soy sauce, agave nectar or honey, grated ginger, and minced garlic in a small bowl, stirring with a whisk. Drizzle over barley mixture in bowl; stir well to combine. Serve at room temperature or chilled.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	341.84 Kcal (1431 kJ)
Calories from fat	55.8 Kcal
		% Daily Value*
Total Fat	6.2g	10%
Sodium	649.7mg	27%
Potassium	486.54mg	10%
Total Carbs	67.58g	23%
Sugars	38.73g	155%
Dietary Fiber	9.29g	37%
Protein	7.53g	15%
Vitamin C	11.8mg	20%
Iron	2.3mg	13%
Calcium	79.8mg	8%

Amount Per 100 g
Calories	82.81 Kcal (347 kJ)
Calories from fat	13.52 Kcal
		% Daily Value*
Total Fat	1.5g	10%
Sodium	157.4mg	27%
Potassium	117.87mg	10%
Total Carbs	16.37g	23%
Sugars	9.38g	155%
Dietary Fiber	2.25g	37%
Protein	1.83g	15%
Vitamin C	2.9mg	20%
Iron	0.6mg	13%
Calcium	19.3mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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