Toasted Barley, Green Bean, and Shiitake Salad with Tofu

Vegetarian
Vegan
Dairy Free
Health score
44%
Toasted Barley, Green Bean, and Shiitake Salad with Tofu
45 min.
6
296kcal

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Ingredients

  • tablespoons agave nectar 
  • tablespoon brown sugar 
  • teaspoon sesame oil dark
  • tablespoons sesame oil dark divided
  • 12 ounce tofu 1-inch-thick drained cut into 5 () slices
  • teaspoon ginger fresh grated peeled
  • teaspoons ginger fresh finely grated peeled
  •  garlic clove grated
  •  garlic clove minced
  • pound green beans trimmed cut into 2-inch pieces
  • 1.5 cups spring onion thinly sliced
  • tablespoons soy sauce 
  • cup quick-cooking barley uncooked
  • 0.3 cup rice vinegar 
  • 0.8 teaspoon salt divided
  • 10 ounce mushroom caps 
  • cups water 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • paper towels
  • sauce pan
  • oven
  • whisk
  • grill pan
  • cutting board

Directions

  1. To prepare tofu, place tofu slices on several layers of paper towels; cover with additional paper towels. Top with a cutting board; place a heavy skillet on top of cutting board.
  2. Let stand 45 minutes, pressing down occasionally.
  3. Cut each tofu slice into 10 cubes; arrange in a single layer in a shallow dish.
  4. Preheat oven to 37
  5. Combine brown sugar and next 4 ingredients (through garlic) in a small bowl.
  6. Pour sugar mixture over tofu in dish, and turn to coat.
  7. Let stand for 25 minutes. Arrange tofu in a single layer on a baking sheet coated with cooking spray.
  8. Bake at 375 for 35 minutes, turning after 15 minutes. Cool completely.
  9. To prepare salad, heat 1 teaspoon sesame oil in a heavy saucepan over medium-high heat.
  10. Add barley to pan; cook 3 minutes or until lightly toasted, stirring frequently.
  11. Add 5 cups water and 1/2 teaspoon salt; bring to a boil. Reduce heat, and simmer 45 minutes or until barley is tender.
  12. Drain; cool completely.
  13. Place barley in a large bowl.
  14. Cook green beans in boiling water for 4 minutes or until crisp-tender.
  15. Drain and plunge green beans into ice water.
  16. Drain well; pat dry.
  17. Add beans to barley.
  18. Heat a grill pan over medium-high heat.
  19. Brush tops of mushrooms with 2 teaspoons oil.
  20. Add mushrooms to pan, oiled side down. Cook 5 minutes or until browned.
  21. Sprinkle evenly with remaining 1/4 teaspoon salt. Cool slightly; slice mushrooms thinly.
  22. Add tofu, mushrooms, and green onions to barley mixture.
  23. Combine remaining 1 tablespoon oil, rice wine vinegar, 2 tablespoons soy sauce, agave nectar or honey, grated ginger, and minced garlic in a small bowl, stirring with a whisk.
  24. Drizzle over barley mixture in bowl; stir well to combine.
  25. Serve at room temperature or chilled.

Nutrition Facts

Calories296kcal
Protein15.34%
Fat25.45%
Carbs59.21%

Properties

Glycemic Index
46.67
Glycemic Load
3.56
Inflammation Score
-7
Nutrition Score
18.322608792264%

Flavonoids

Luteolin
0.1mg
Kaempferol
0.68mg
Myricetin
0.11mg
Quercetin
4.75mg

Nutrients percent of daily need

Calories:296.15kcal
14.81%
Fat:8.72g
13.42%
Saturated Fat:1.17g
7.33%
Carbohydrates:45.64g
15.21%
Net Carbohydrates:36.03g
13.1%
Sugar:11.37g
12.63%
Cholesterol:0mg
0%
Sodium:511.95mg
22.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.82g
23.64%
Vitamin K:87.31µg
83.15%
Manganese:0.8mg
40.12%
Fiber:9.62g
38.47%
Selenium:16.24µg
23.19%
Vitamin B3:4.18mg
20.89%
Vitamin B6:0.39mg
19.33%
Vitamin C:15.48mg
18.76%
Phosphorus:175.86mg
17.59%
Magnesium:66.38mg
16.59%
Iron:2.98mg
16.54%
Copper:0.32mg
16.09%
Vitamin B2:0.26mg
15.58%
Vitamin A:778.3IU
15.57%
Folate:59.36µg
14.84%
Potassium:495.63mg
14.16%
Calcium:139.49mg
13.95%
Vitamin B1:0.16mg
10.63%
Zinc:1.56mg
10.37%
Vitamin B5:1.02mg
10.19%
Vitamin E:0.62mg
4.15%
Vitamin D:0.19µg
1.26%
Source:My Recipes