Mass-Builder Greek-style Crispy Tofu with Pearl Barley, Mushrooms & Cucumber
Big flavour, sensible numbers. This Greek plate pairs crispy tofu with pearl barley for 56g protein and roughly 972 kcal.
Ingredients
- 245g tofu
- 255g pearl barley
- 80g mushrooms
- 80g cucumber
- 50g tzatziki
- 10g lemon juice
- 30g red onion
- 1 tsp dried oregano & smoked paprika
- 60g pitta bread
- 5g olive oil
- 40g cucumber
Method
-
1
Prep everything first: wash and trim the mushrooms and cucumber, then measure out the sauce ingredients.
-
2
Simmer the pearl barley for 25-30 minutes until plump and chewy, then drain.
-
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).
-
4
Rub the protein with oregano, paprika and lemon. Spoon over cool tzatziki and scatter with the sliced red onion when serving.
-
5
Meanwhile, steam or stir-fry the mushrooms and cucumber for 3-5 minutes until just tender with a little bite.
-
6
Build the plate: pearl barley first, then the veg and crispy tofu, spooning over any remaining sauce. Finish with the cucumber.
-
7
Bulking upgrade: add the pitta bread, olive oil for extra energy-dense calories.
Tap ingredients and steps to tick them off as you cook.