Barley pilaf with tofu
Nutrition Facts
each servingIngredients
all 18 types- 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
Directions
5 steps in totalAdd 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.
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.
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.
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.
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.
