Whole grains are important sources of dietary fiber, vitamins, and minerals that are not found in refined or “enriched” grains. One serving of hulled barley is high in protein, low in calories, helps lower your cholesterol and even has 60% of your daily fiber requirement. It also contains iron (for those looking for non-meat sources if iron), and is very high in thiamin – which would have devastating neurological effects if not included in your daily intake.
This barley and greens bowl is a great way to introduce barley into your diet. The grain and edamame combo are tossed in an Asian-style salad dressing, but the tangy lemon juice and salad greens topped with creamy avocado and tofu definitely takes it up a notch. The recipe stems from from Clean Green Eats by Candice Kumai. It’s simple, satisfying, healthy and clean. So eat away!
BARLEY AND GREENS BOWL
- 1 1/2 cups pearl or hulled barley
- 1 1/2 cups water
- 1 1/2 cups shelled organic edamame
- 1 cups wild baby arugula
- 1 cup baby kale
- 2 blocks savory, baked, organic tofu (firm or extra firm), cut into cubes and cooked to your liking
- 1 ripe avocado, halved and thinly sliced
For the dressing:
- 4 tablespoons low-sodium soy sauce
- 2 tablespoons toasted sesame oil
- Juice of 1 lemon
- 1 tablespoon dried oregano
- 1 teaspoon finely grated lemon zest
Combine the barley and the water in a medium saucepan, and bring to a boil. Reduce the heat to low and simmer for 40 to 50 minutes until all of the liquid is absorbed. Remove from heat and allow to cool slightly. In a large bowl, whisk together the soy sauce, sesame oil, lemon juice, oregano, and lemon zest until well combined. Add the slightly cooled barley and edamame to the bowl and toss to coat. Add the arugula and kale and toss gently to combine. To serve, top with tofu and avocado slices.