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Barley, Tofu and Spinach Salad With Miso Dressing

Barley, Tofu and Spinach Salad With Miso Dressing 4.000

Deb Lindsey for The Washington Post

Weeknight Vegetarian Jan 1, 2014

Broiling the tofu with a little of the miso dressing gives it a chewy exterior, good for building a hearty salad. More protein is added in the form of barley and sesame seeds.

You can buy sesame seeds already toasted, or you can toast your own; see NOTE.

Make Ahead: The tofu needs 30 minutes' pressing time. The barley can be cooked and refrigerated for up to 1 week. The tofu can be broiled and refrigerated for up to 1 week.


Servings:
4

When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 4 servings

Ingredients
  • 14 ounces firm or extra-firm tofu
  • 1 tablespoon olive oil
  • 2-inch piece fresh ginger root, peeled and grated
  • 1 clove garlic, chopped
  • 1 cup pearled barley, briefly rinsed
  • 2 cups no-salt-added vegetable broth
  • 2 tablespoons water
  • 1/4 cup white or yellow miso
  • 1/4 cup mirin (Japanese cooking wine)
  • 2 tablespoons rice wine vinegar
  • 1 teaspoon sugar
  • 1 bunch broccolini
  • Flesh from 1 small avocado, sliced
  • 2 cups lightly packed baby spinach leaves
  • 2 tablespoons sesame seeds, toasted (see NOTE)

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Directions

Drain the tofu, wrap it in paper towels and set it on a rimmed plate. Top with a second plate, then put a can of tomatoes or beans or another heavy object on top, and press it for about 30 minutes to remove extra liquid. Unwrap and pat the tofu dry.

Pour the oil into a medium saucepan over medium-high heat. Once the oil shimmers, add the ginger and garlic; cook, stirring, for 30 seconds. Add the barley and cook, stirring, until well coated, then add the broth. Once the mixture begins to boil, reduce the heat to low so the mixture is barely bubbling around the edges. Cook, uncovered, until the barley is al dente, about 25 minutes. Drain and transfer to a large mixing bowl. Cover to keep warm, if desired.

Whisk together the water, miso, mirin, vinegar and sugar in a small bowl to form a dressing.

Position an oven rack 4 to 6 inches from the broiler element; preheat to broil.

Cut the drained, pressed tofu block into 1/2-inch slabs. Arrange them on a large rimmed baking sheet, along with the broccolini. Brush the tofu lightly with the miso dressing. Broil the tofu and broccolini until both are browned, 5 minutes, then transfer the broccolini to a cutting board, chop it and transfer it to the mixing bowl with the barley. Turn the tofu slabs over, brush with more of the miso dressing, and continue broiling until browned on the second side, 5 minutes.

Transfer the broiled tofu to the cutting board; let it cool slightly, then cut each slab into 1/2-inch-wide strips. Add the tofu, avocado, baby spinach and the remaining miso dressing to the barley in the mixing bowl; toss gently to combine. Divide among individual bowls or plates; sprinkle with the sesame seeds. Serve warm, at room temperature or cold.

NOTE: Toast the sesame seeds in a small, dry skillet over medium-low heat until fragrant and lightly browned, shaking the pan a few times to avoid scorching. Cool completely before using.


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Recipe Source

From Joe Yonan, based on a recipe in "Supergrains: Cook Your Way to Great Health," by Chrissy Freer (Murdoch Books, 2013).

Tested by Joe Yonan.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving: 510


% Daily Values*

Total Fat: 20g 31%

Saturated Fat: 3g 15%

Cholesterol: 0mg 0%

Sodium: 850mg 35%

Total Carbohydrates: 65g 22%

Dietary Fiber: 15g 60%

Sugar: 10g

Protein: 26g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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