Sesame Barley with Greens and Teriyaki Tofu

Cooking Light
Sesame Barley with Greens and Teriyaki Tofu Recipe
Photo: Jason Wallis; Styling: Cindy Barr

Don't skip the chilling step: It gives flavors time to soak into the barley.

Serves 4 (serving size: 1 cup barley mixture and 1/2 cup tofu)


+ Add To Shopping List
3 cups water
1/2 cup uncooked pearl barley
1/4 cup rice wine vinegar
3 tablespoons brown sugar, divided
3 tablespoons lower-sodium soy sauce, divided
4 teaspoons dark sesame oil, divided
2 teaspoons finely grated peeled fresh ginger, divided
2 garlic cloves, minced and divided
6 cups thinly sliced Swiss chard (about 1 bunch)
1 (14-ounce) package organic extra-firm tofu, drained
1/4 teaspoon crushed red pepper
Cooking spray
4 teaspoons toasted sesame seeds
2 green onions, thinly sliced


Hands-on: 30 Minutes
Total: 2 Hours

1. Bring 3 cups water to a boil in a medium, heavy saucepan. Add barley; reduce heat, and simmer 30 minutes or until barley is tender. Drain and cool slightly.

2. Combine vinegar, 1 tablespoon brown sugar, 1 tablespoon soy sauce, 1 tablespoon oil, 1 teaspoon ginger, and 1 garlic clove in a large bowl, stirring well with a whisk. Add chard and barley; toss well to coat. Cover and chill 1 hour.

3. Preheat oven to 375°.

4. Cut tofu crosswise into 5 (1-inch-thick) slices. Place tofu slices on several layers of paper towels; cover with additional paper towels. Let stand 20 minutes, pressing down occasionally.

5. Cut each tofu slice into 1/2-inch cubes. Combine remaining 1 teaspoon sesame oil, remaining 2 tablespoons brown sugar, remaining 2 tablespoons soy sauce, remaining 1 teaspoon ginger, remaining garlic clove, and pepper in a medium bowl, stirring well with a whisk. Add tofu; toss to combine. Let stand 10 minutes.

6. Arrange tofu in a single layer on a foil-lined baking sheet coated with cooking spray. Bake at 375° for 30 minutes or until tofu is browned on all sides, stirring three times.

7. Divide barley mixture evenly among 4 plates, and top evenly with tofu. Sprinkle evenly with sesame seeds and onions.

Created date

September 2014

Nutritional Information

Calories 299
Fat 12.5 g
Satfat 1.5 g
Monofat 6.7 g
Polyfat 3.3 g
Protein 15 g
Carbohydrate 37 g
Fiber 6 g
Cholesterol 0.0 mg
Iron 4 mg
Sodium 530 mg
Calcium 257 mg