Learn how to make a balanced, nutrient-dense meal using barley, tofu, and peanut butter.
This plant-based meal is high in fiber, protein, and calcium.
Cooked and filmed by: Fernanda Nunes
1 cup raw barley
2 blocks of tofu
1 tablespoon of olive oil
3 cups of uncooked broccoli
2 cups of uncooked carrots
1 onion
1/4 cup of creamy unsalted peanut butter
7 tablespoons of hot water
1 tablespoon of low sodium soy sauce
Cook the barley:
In a saucepan combine 1 cup of barley with 3 cups of water over high heat until the water boils.
Reduce the heat and cook over low heat until all the water is absorbed.
Make the peanut sauce:
Combine the creamy peanut butter with the hot water and low sodium soy sauce. Mix well, until it forms a liquid sauce - if it is too thick add more water, if it is too liquid add more peanut butter.
Prepare the tofu and vegetables:
The tofu blocks into small cubes, cut the onion and vegetables as well.
In a pot, put 1 tablespoon of oil and sauté the onion until transparent.
Add the vegetables and tofu to the pot, and sauté for 5 - 7 minutes, until cooked through.
In a bowl, mix the tofu with the vegetables and the peanut sauce. Serve on top of cooked barley, and garnish with unsalted peanuts. Enjoy!