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

Each 682g serving contains (excludes serving suggestion)

KCal

571

Carbs

76.9g

Fibre

17.8g

Protein

23.6g

Fat

14.9g

Saturates

1.7g

Sugars

20.4g

Salt

1.1g

Fruit/Veg Portion

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.

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Barley pilaf with tofu