Toasted Barley, Green Bean, and Shiitake Salad with Tofu Recipe

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Toasted Barley, Green Bean, and Shiitake Salad with Tofu
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  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. Let stand 45 minutes, pressing down occasionally. Cut each tofu slice into 10 cubes; arrange in a single layer in a shallow dish.
  2. Preheat oven to 375°.
  3. Combine brown sugar and next 4 ingredients (through garlic) in a small bowl. Pour sugar mixture over tofu in dish, and turn to coat. Let stand for 25 minutes. Arrange tofu in a single layer on a baking sheet coated with cooking spray. Bake at 375° for 35 minutes, turning after 15 minutes. Cool completely.
  4. To prepare salad, heat 1 teaspoon sesame oil in a heavy saucepan over medium-high heat. Add barley to pan; cook 3 minutes or until lightly toasted, stirring frequently. Add 5 cups water and 1/2 teaspoon salt; bring to a boil. Reduce heat, and simmer 45 minutes or until barley is tender. Drain; cool completely. Place barley in a large bowl.
  5. Cook green beans in boiling water for 4 minutes or until crisp-tender. Drain and plunge green beans into ice water. Drain well; pat dry. Add beans to barley.
  6. Heat a grill pan over medium-high heat. Brush tops of mushrooms with 2 teaspoons oil. Add mushrooms to pan, oiled side down. Cook 5 minutes or until browned. Sprinkle evenly with remaining 1/4 teaspoon salt. Cool slightly; slice mushrooms thinly. Add tofu, mushrooms, and green onions to barley mixture.
  7. 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. Drizzle over barley mixture in bowl; stir well to combine. Serve at room temperature or chilled.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 341.84 Kcal (1431 kJ)
Calories from fat 55.8 Kcal
% Daily Value*
Total Fat 6.2g 10%
Sodium 649.7mg 27%
Potassium 486.54mg 10%
Total Carbs 67.58g 23%
Sugars 38.73g 155%
Dietary Fiber 9.29g 37%
Protein 7.53g 15%
Vitamin C 11.8mg 20%
Iron 2.3mg 13%
Calcium 79.8mg 8%
Amount Per 100 g
Calories 82.81 Kcal (347 kJ)
Calories from fat 13.52 Kcal
% Daily Value*
Total Fat 1.5g 10%
Sodium 157.4mg 27%
Potassium 117.87mg 10%
Total Carbs 16.37g 23%
Sugars 9.38g 155%
Dietary Fiber 2.25g 37%
Protein 1.83g 15%
Vitamin C 2.9mg 20%
Iron 0.6mg 13%
Calcium 19.3mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.6
  • 9

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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