Ingredients: |
Ingredients: 1/2 cup uncooked pearl barley
1 package extra-firm tofu, cut into triangles or cubes
1 cup carrots, in rounds or matchsticks
2 cups kale/ collards, chopped/ torn into large bites
2-3 tbsp soy sauce (I prefer shoyu over tamari; if using tamari use less)
1/4 cup tahini
lemon juice
salt
1/2 cup sauerkraut
1 tsp caraway seeds (optional)
1/4 cup toasted sunflower seeds (optional)
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Directions: |
Directions:Make the Components:
1. Barley--if possible, soak barley overnight to improve digestibility. Cook barley on stovetop; without soaking the water:barley ratio is 3:1, after soaking it will be slightly less. Barley will take up to 50 minutes to cook.
2. Tofu--heat a cast-iron skillet over medium heat. Oil the pan and once heated, place the tofu on the pan. Let it sit until a crust forms, and turn tofu as needed.
3. Veggies--heat a skillet or wok over medium heat. Oil the pan, once heated add the carrots and 1 tbsp soy sauce. cook the carrots for 3-5 minutes, depending on thickness. Add the kale/ collards and the rest of the soy sauce, and saute for an additional 2-3 minutes.
4. Tahini Sauce--mix tahini with lemon and salt to taste, and thin with water as needed. Sauce should still be relatively thick. When ready, dress the veggies and tofu in tahini sauce.
Assemble the Plate!
Barley, tofu and veggies dressed in tahini sauce, sauerkraut, and topped with toasted sunflower seeds (and optional caraway seeds) |
Personal
Notes: |
Personal
Notes: This is one of my favorite basic plates, I like to make a large batch (especially of the tahini sauce & veggies) and make variations of the dish over the week. There are a number of great variations--
1. Throw it in a wrap--everything except the barley
2. Add/change veggies-- I sometimes add beets or other greens, or add garlic. Also, winter squash is great. The main thing is to have a sweet vegetable and a hearty green.
3. Change grain-- this also is great with short grain brown rice, or farro
4. Instead of tofu, I also like this with adzuki beans. For bonus points- sprout them :-)
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This recipe for Tahini-Kraut Macro Plate is from