Loaded Lemon & Herb Crispy Tofu & Pearl Barley Bowl with Green Beans
Big flavour, sensible numbers. This British plate pairs crispy tofu with pearl barley for 51g protein and roughly 933 kcal.
Ingredients
- 245g tofu
- 255g pearl barley
- 80g green beans
- 80g peas
- 20g lemon juice
- 5g olive oil
- 6g garlic
- fresh parsley, thyme & black pepper
- 10g butter
- 5g olive oil
- lemon wedge
Method
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1
Prep everything first: wash and trim the green beans and peas, then measure out the sauce ingredients.
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2
Simmer the pearl barley for 25-30 minutes until plump and chewy, then drain.
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3
Press the tofu for 10 minutes, cut into cubes and air-fry or pan-fry until golden and crisp on all sides (about 12 minutes).
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4
Toss the protein in lemon juice, olive oil, garlic and herbs before cooking, and squeeze over more lemon to finish.
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5
Meanwhile, steam or stir-fry the green beans and peas for 3-5 minutes until just tender with a little bite.
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6
Build the bowl: pearl barley first, then the veg and crispy tofu, spooning over any remaining sauce. Finish with the lemon wedge.
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7
Bulking upgrade: add the butter, olive oil for extra energy-dense calories.
Tap ingredients and steps to tick them off as you cook.