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Yogurty Tofu Barley Simmer

Yogurty Tofu Barley Simmer

  • Prep

    15 m
  • Cook

    1 h
  • Ready In

    1 h 15 m
Ryan

Ryan

Half stir-fry, half simmer sauce, all delicious. If you are trying to eat healthy and are tired of chicken and rice, give this recipe a try. My wife and I are changing our diets and experimenting with recipes for our new protein choices. This one was tasty and very different from the usual boring tofu fare.

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Ingredients {{adjustedServings}} servings

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Original recipe yields 6 servings

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Nutrition

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  • Calories:
  • 379 kcal
  • 19%
  • Fat:
  • 16.6 g
  • 26%
  • Carbs:
  • 49.6g
  • 16%
  • Protein:
  • 10.1 g
  • 20%
  • Cholesterol:
  • 11 mg
  • 4%
  • Sodium:
  • 163 mg
  • 7%

Based on a 2,000 calorie diet

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Directions

  1. Bring the water a boil in a saucepan. Stir barley into the water and return to a boil; reduce heat to medium low, cover, and simmer until the moisture is completely absorbed, about 45 minutes. Remove from heat, fluff with a fork, and set aside.
  2. Heat 2 tablespoons olive oil in a large skillet over medium heat; cook the garlic, about 1/4 of the white part of the green onion, and a pinch of salt in the hot oil until the onion begins to turn glassy, 1 to 2 minutes. Stir the tofu into the onion and garlic; continue cooking and stirring another 4 to 5 minutes. Remove the tofu from the skillet to a bowl and set aside.
  3. Pour 2 tablespoons olive oil into the skillet; when the oil is again hot, cook the remaining white part of the green onion in the hot oil with a pinch of sea salt until they are soft and translucent. Stir the yogurt, green onion, oregano, and flour together in a small bowl and add to the skillet along with the cooked barley; mix thoroughly and cook until the mixture begins to bubble. Fold the tofu into the mixture; continue cooking until thoroughly reheated, 1 to 2 minutes. Season with pepper and remove from heat. Sprinkle paprika over the dish to serve.
  4. All done! Now take a photo, rate it, and share your accomplishments!
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Reviews

PANDAGIRL427
5

PANDAGIRL427

4/26/2010

Having been a vegetarian for 5 years, I'm pretty well acquainted with tofu. I even substituted vegetable broth for water to add flavor to the barley and this just tastes like...barley...yogurt...and tofu. I would probably double the scallions and put them in with the barley when it's boiling or something to try and add more flavor. I'm eating it right now, and it's actually pretty gross.

Brandi
5

Brandi

4/8/2010

I just made this and I thought it was delicious. The garlic, green onion, and tofu are a winning combo...I have to admit that I changed the spices and used curry powder (about 2 Tbsps.) and a pinch of cayenne instead of the oregano and paprika, but I think this recipe is versatile and could be changed to incorporate your spices of preference. I also omitted the flour, and the sauce seemed thick enough without it. The Greek yogurt worked really well, and the barley was also good. Thanks for the great recipe! Next time I will try making it as written.

Trillium
0

Trillium

1/31/2014

I was hopeful but disappointed. The dish was dry and needed more flavor. It is edible but not really good. If I were to make it another time, I might try some vegetable broth to cook the barley in. I'd use less barley, half the oregano, add more yogurt and perhaps use red pepper flakes to pop out more of the flavor.

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