Name: Green bean and tofu pilaf
Prep time: 20 min
Cook time: 50 min
Total time: 70 min
Yield: 4
Ingredients: 1 1/2 tablespoon vegetable or olive oil; 1 brown onion, finely chopped; 2 cloves garlic, crushed; 1 cup pearl barley, rinsed; 1 large vegetable stock cube; 150 gram green beans, trimmed, sliced; 200 gram broccoli, cut into florets; 250 gram firm tofu, drained, cut into 2cm pieces; 400 gram peeled pumpkin, cut into 1.5cm pieces; 2 tablespoon chopped flat-leaf parsley; 1/3 cup slivered almonds, toasted; 2 teaspoon finely grated lemon zest

Green bean and tofu pilaf

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Serves 4

Prep

20M

Cook

50M

Total

1H 10M

Ingredients

1 1/2 tablespoon vegetable or olive oil

1 brown onion, finely chopped

2 cloves garlic, crushed

1 cup pearl barley, rinsed

1 large vegetable stock cube

150 gram green beans, trimmed, sliced

200 gram broccoli, cut into florets

250 gram firm tofu, drained, cut into 2cm pieces

400 gram peeled pumpkin, cut into 1.5cm pieces

2 tablespoon chopped flat-leaf parsley

1/3 cup slivered almonds, toasted

2 teaspoon finely grated lemon zest

Method

1.Heat half the oil in a large saucepan over moderate heat. Add onion; cook and stir for 5 minutes or until softened. Add garlic; cook and stir for 30 seconds or until fragrant. Increase heat to moderately high. Stir in barley, crumbled stock cube and 2 cups water. Bring to the boil. Reduce heat to low. Cover; simmer, stirring occasionally, for 35 minutes or until barley is tender and liquid is absorbed. Add beans, broccoli and tofu; cook and stir for 3 minutes more or until vegetables are tender.

2.Meanwhile, preheat oven to 200°C/180°C fan forced. Line a large baking tray with baking paper. Place pumpkin on prepared tray. Drizzle with remaining oil. Bake for 25 minutes or until golden and tender. Set aside.

3.Stir roasted pumpkin and parsley through barley mixture. Divide among serving bowls. Serve topped with almonds and zest.

Use cooking oil spray (spray for 30 seconds) on pumpkin instead of vegetable oil. Use brown rice or quinoa instead of barley. Cooking time and price will vary. You can swap pumpkin for kumara (orange sweet potato). Pilaf is best made close to serving time.
Note

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