Barley and Spring Vegetable Medley
Recipe by Nina Curtis
Ingredients
- 3 cups baby bok choy, chopped
- 1 12-ounce package of ready baked fava bean tofu or ready baked soy-based tofu
- 1 cup dried barley, rinsed
- 1 cup red cabbage, thinly sliced
- 1 cup broccoli florets
- 1 cup carrots, julienned
- 1 cup snap peas
- ½ cup green onions, sliced
- 2 tablespoons toasted sesame seeds
- 2 tablespoons cilantro, chopped
- 1 tablespoon grapeseed oil
- Salt and pepper, to taste
- Sesame-ginger dressing, recipe follows
For the sesame-ginger dressing:
- ½ cup grapeseed oil
- 2 tablespoons soy sauce or tamari
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon fresh ginger, grated
- 1 clove garlic, minced
- 1 tablespoon maple syrup
- Pinch of salt, to taste
Instructions
- Cook barley until tender, following package instructions, then let cool. Cut tofu into ½-inch cubes and set aside. Blanch bok choy, broccoli, carrots, and snap peas until just tender, then plunge them into ice water bath to retain their vibrant color.
- In large bowl, combine barley, vegetables, and green onions.
- Toss barley and vegetables with sesame-ginger dressing until well coated. Top salad with tofu and drizzle on more dressing. Sprinkle toasted sesame seeds and chopped cilantro over the medley before serving.
- For the sesame-ginger dressing:
- Prepare sesame-ginger dressing by vigorously whisking together grapeseed oil, soy sauce, rice vinegar, ginger, sesame oil, garlic, maple syrup, and pinch of salt.
Notes
Ice Bathing Vegetables
Blanching and ice bathing vegetables is a technique used to retain their vibrant colors, crisp texture, and nutritional content. It’s particularly useful when preparing vegetables to be frozen or to maintain their freshness in salads.
Step 1: Wash and trim the vegetables as needed. Cut them into uniform sizes for even cooking. Bring a pot of water to a rolling boil, using enough water to fully submerge the vegetables.
Step 2: Carefully place vegetables into the boiling water. Allow them to cook for a short period, typically 1 to 3 minutes, depending on the type of vegetable. Blanching helps preserve color and kill enzymes that can cause loss of flavor and texture.
Step 3: While the vegetables are being blanched, prepare a large bowl filled with a generous amount of ice cubes in cold water.
Step 4: Using a slotted spoon or tongs, quickly transfer the blanched vegetables from the boiling water to the ice bath. This rapid cooling process, known as ice bathing, instantly halts the cooking. After the vegetables have cooled in the ice bath for a few minutes, drain them and pat them dry with a clean kitchen towel or paper towel.