Name: Barley pilaf with tofu
Prep time: 20 minutes
Cook time: 20 minutes
Yield: 2
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

Aromatic pilaf made with pearl barley, packed with vegetables and topped with spicy tofu.

Serves

Prep

20 minutes

Cook

20 minutes

Nutritional Information:

Each 682g serving contains (excludes serving suggestion)

KCal: 571
Carbs: 76.9g
Fibre: 17.8g
Protein: 23.6g
Fat: 14.9g
(Low)
Saturates: 1.7g
(Low)
Sugars: 20.4g
(Low)
Salt: 1.1g
(Low)
Fruit/Veg Portion: 4

What makes a healthy, balanced diet?

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

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Method

Step 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.

Step 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.

Step 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.

Step 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.

Step 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.

Recipe tips

Can be eaten hot, or cold as part of a packed lunch.

Barley pilaf with tofu