Recipes  

Tofu, Barley and Vegetable Bowls

  • Preparation 40 MIN
    Cooking 35 MIN
  • Servings 4
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Ingredients

Barley and Vegetables

Mustard-Lemon Tofu

Lemon-Curry Dressing

Preparation

Barley and Vegetables

  1. With the rack in the middle position, preheat the oven to 450°F (230°C).
  2. On a non-stick or parchment paper-lined baking sheet, toss the carrots, parsnips, onion and garlic with the oil. Season with salt and pepper.
  3. Bake for 25 minutes or until the vegetables are tender, stirring halfway through cooking.
  4. Meanwhile, in a pot of salted boiling water, cook the barley for 30 minutes or until tender. Add the edamame and cook for 1 more minute. Drain.
  5. Add the barley and edamame to the baking sheet of vegetables. Mix to combine. Adjust the seasoning. Add the cilantro leaves.

Mustard-Lemon Tofu

  1. Meanwhile, in a bowl, combine the syrup, both types of mustard, curry powder and harissa. Season with salt and pepper. Add the tofu and toss to coat well in the sauce. Let marinate for 10 minutes.
  2. In a non-stick skillet over medium heat, brown the tofu in the oil for 3 minutes on each side or until lightly golden. Remove from the heat. Drizzle with the lemon juice.

Lemon-Curry Dressing

  1. In a bowl, whisk together all of the ingredients. Season with salt and pepper.
  2. Divide the barley, vegetables and tofu among four bowls. Serve with the dressing and lettuce, if desired.

Healthy Pick

Recipes with the \"Healthy Pick\" stamp have been evaluated by a registered dietitian member of the Ordre professionnel des diététistes du Québec.