Tofu Barley Veg Bowls
By Emma
Certified Culinary Professional
•
Recipe tested & approved
Hearty barley simmered with root veggies and bright herbs. Tofu thick with a sharp mustard-citrus glaze, seared golden crisp. Cool tangy curry-citrus oat yogurt dressing to finish. Protein + fiber combo, plant-based, dairy-egg-nut free. Carrots swapped for golden beets for earthiness; swapped edamames for frozen peas for pop and sweetness. Harissa swapped for smoked paprika, yielding less heat but more depth. Quick marinate for tofu—skip long sit, sear fast, juice up with lemon at end. Root veg roast crackling at edges. Barley chewy, not mushy. Layers of flavor and texture, savory with subtle sweet tang.
Prep:
40 min
Cook:
30 min
Total:
Servings:
4 servings
#plant-based
#vegetarian
#gluten-friendly
#meal prep
#root vegetables
#barley
#tofu
#smoky glaze
#curry dressing
Started with classic barley and root veg. But beets add earthy sweetness, balance parsnips’ bite. Switched from edamame to peas; less toughness, more pop in mouth. Harissa too fiery sometimes; smoked paprika adds smoky depth without burning. Tofu—marinate briefly, sear hot fast, retains texture. Lemon juice at end tricks tastebuds, adds zip. Dressing made with oat yogurt, layering lemon and curry for bright punch. Cooking times adjusted after many tries—roasting veg longer lets edges caramelize, smell fills kitchen, signals right doneness. Barley’s chewy but tender—no mushy mess because watch bubbles not boil fury. Mixing fresh mint last minute keeps brightness. This bowl? All about contrasts, simple swap outs, foolproof timing.
Ingredients
Barley and Vegetables
- 3 golden beets, peeled, sliced thick
- 4 parsnips, peeled, cut into rounds
- 1 large yellow onion, thinly sliced
- 3 garlic cloves, smashed and chopped
- 25 ml (1 1/2 tbsp) extra virgin olive oil
- 125 g (1/2 cup) pearl barley, rinsed
- 150 g frozen peas, thawed
- 15 g fresh mint leaves, chopped
Tofu Mustard Lemon Glaze
- 10 ml (2 tsp) maple syrup
- 15 ml (1 tbsp) Dijon mustard
- 5 ml (1 tsp) whole grain mustard
- 5 ml (1 tsp) smoked paprika
- 450 g firm tofu, sliced 1 cm thick
- 15 ml (1 tbsp) olive oil
- 20 ml (1 1/2 tbsp) lemon juice
Curry Citrus Dressing
- 250 ml plain oat yogurt
- 15 ml (1 tbsp) curry powder
- Zest of 1 lemon
- 25 ml (1 1/2 tbsp) lemon juice
- 1 small shallot, minced
About the ingredients
Golden beets replace carrots—a bolder earthiness, slightly sweeter. Parsnips unchanged, their natural sugars roast beautifully. Swap edamame for frozen peas; peas add lightness and pop that I prefer with this profile. Mustard combo stays: Dijon sharpness, whole grain texture. Harissa swapped for smoked paprika—less spicy, smoky warmth instead. Tofu must be firm; pressing out water helps achieve crispy edges. If oat yogurt not on hand, coconut yogurt or soy-based works but note flavor shifts. Lemon zest and juice freshen entire dish, don’t skimp. Mint instead of coriander to avoid overpowering citrus. Oil amount reduced slightly to keep roast bright, not greasy. Salt + pepper, essential; adjust after roasting veg.
Method
Roast Veggies
- Set oven rack mid-level. Preheat to 220 ºC (430 ºF). Toss beets, parsnips, onions, garlic with olive oil; season with sea salt and cracked black pepper. Spread on lined baking sheet in one layer. Roast 28-30 minutes. Edges crisp and slightly charred — that aroma tells you they’re done. Flip once halfway through to brown evenly.
Barley and Peas
- While veg roast, bring salted water to boil in large pot. Stir in barley, reduce to simmer. Let bubble gently 28 minutes, stirring once or twice. Barley should be tender but chewy, not mushy—taste and adjust. Add peas last 2 minutes to thaw and warm through. Drain barley and peas well; return to pot.
Tofu Prep and Sear
- Mix maple syrup, both mustards, smoked paprika, salt and pepper in bowl. Cut tofu into slices approx 1 cm thick. Toss tofu gently in marinade just 7-8 minutes (not longer; too wet ruins sear). Heat olive oil in nonstick skillet over medium heat until shimmering but not smoking. Place tofu pieces; cook 3 minutes per side until golden brown crust forms, releases easily from pan. Remove from heat, drizzle immediately with lemon juice—brightens everything, cuts richness.
Dressing
- In small bowl, whisk oat yogurt, curry powder, lemon zest, lemon juice, shallot. Season with salt and pepper. Adjust lemon or curry quantities to taste. Should smell fresh, zingy, layered.
Assembly
- In large serving bowl, fold barley and peas into roasted veggies gently, so colors stay vibrant. Sprinkle fresh mint for cooling lift. Plate portions of veggie-barley mix into bowls. Top with warm tofu slices. Drizzle dressing over or serve on side. Add crisp romaine or baby spinach if you want greens.
- Enjoy now or room-temp, never mushy, always contrasts crisp seared tofu with creamy tart dressing and earthy roots.
Cooking tips
Roast happens first; hot oven transforms raw veggies, signals turn with crackle and color change. Flip veggies mid-roast to brown all sides; prevents uneven cooking. Barley needs gentle simmer; aggressive boil breaks grains down. Peas added last minute to keep texture alive, green brightness. Tofu marinate: short time only—too long soggy tofu, no crust. Heat pan medium, not high, stops tofu from burning before browning; listen for sizzle, smell nutty toast notes before flipping. Lemon juice added off heat to keep fresh flavor. Dressing—whisk till smooth; fresh lemon zest releases oils, essential aroma layer. Taste as you go, seasoning matters here; salt balances curry and lemon acidity. Assembly last to keep textures clear. Serve warm or room-temp; texture stays intact, flavors marry.
Chef's notes
- 💡 Roast veg thick slices to keep texture but adjust time down if rushed. Watch edges for crackle and slight char—key doneness clue. Flip halfway to brown all sides evenly; prevents soggy spots. Olive oil just enough to coat plus salt + pepper before roasting works best. If oven hotter or cooler, tweak times by 5 mins increments. No parchment? Coat pan well and monitor crisp edges more closely.
- 💡 Tofu marinate short and gentle. Longer soak lets too much moisture ruin sear. Toss just 7-8 mins, pat dry if needed. Hot but not smoking pan crucial. Medium heat listens for sizzle, smells nutty toast notes before flip. Olive oil slick, not flood. After sear, lemon juice off heat adds bright zip—don’t skip. If tofu crumbles, firm pressed blocks needed or try seitan slice for substitute.
- 💡 Barley needs gentle simmer, no boiling fury. Stir once or twice to avoid sticking but don’t shake pot aggressively or grains break. Add peas only last 2 mins to preserve pop and color. Drain thoroughly so bowl doesn’t get mushy. If barley dry mid cook, add small amounts boiling water slowly. Quinoa swap? Adjust cook times, less chew, more fluffy. Barley best for chew, earthiness.
- 💡 Dressing whisk till smooth yet textured; fresh lemon zest releases citrus oils that punch up aroma layers. Curry powder gives warmth but adjust to taste—could overpower sharp citrus otherwise. Oat yogurt standard but coconut or soy works; taste shifts so add lemon or salt if needed. Shallot minced fine melds without sharp hits. If dressing too thick, thin with plant milk or small water splash.
- 💡 Assembly last step. Fold barley-peas in roasted veg gently to keep colors vibrant; too rough mixes turn dull. Sprinkle chopped mint last minute only—keeps brightness and cooling contrast. Plate bowls warm. Top with tofu slices hot so crust stays crisp. Drizzle dressing over or serve side for control. Add greens like baby spinach if you want freshness; fold in or side plate.
Common questions
How to keep tofu crispy?
Short marinate time only; too long and tofu soggy. Pan medium heat, oil slick not pool. Listen for sizzle, smell nutty before flip. Don’t crowd pan or steam forms. Lemon juice after cooking off heat sharpens edges.
Can I swap barley for other grains?
Quinoa works but changes chew and flavor. Barley holds shape better; chewy texture needed. If using quinoa, reduce cook time, rinse first. Bulgur or farro possible but adjust liquid and timing.
My roasted veg soggy or burnt sometimes – why?
Oven temp off? Crackle edge signals correct roast. Flip once mid-way for even color. Oil amount key; too little dry, too much greasy. Use parchment or well-oiled tray. Thicker slices roast longer but stay firm. Lower temp 10 degrees for longer if burning.
Best way to store leftovers?
Keep components separate if possible for crispness. Fridge in airtight containers. Barley and veg reheat gently, tofu best crisped in pan again or eaten room temp. Dressing can separate but whisk before serving. Use within 3 days.
