Barley pilaf with tofu

Barley pilaf with tofu
prep: 20 minutes
cook: 20 minutes
serving: 2

Nutrition Facts

each serving
KCal 571
Carbs 76.9g
fiber 17.8g
Protein 23.6g
Fat 14.9g
Saturates 1.7g
Sugars 20.4g
Salt 1.1g
Fruit/Veg Portion 4

Ingredients

all 18 types
  1. 125g pearl barley
  2. 1 low-salt vegetable stock cube in 400ml boiling water
  3. 1 tsp ground cumin
  4. 1 tsp ground cinnamon
  5. 4 tsp rapeseed oil
  6. good pinch white pepper
  7. 150g firm tofu, sliced
  8. 2 cloves garlic, crushed
  9. 3 cm fresh ginger root, finely chopped
  10. half tsp Chinese 5-spice
  11. 25g freshly chopped coriander
  12. 1 red onion (120g), finely sliced
  13. 1 red pepper (160g), finely chopped
  14. 1 yellow pepper (160g) finely chopped
  15. 1 courgette (140g), diced
  16. 100g frozen peas, defrosted
  17. 2 tsp reduced-salt soy sauce
  18. 80g pomegranate seeds

Directions

5 steps in total
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.

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