Celebrity chef and fitness guru Candice Kumai’s latest book, Clean Green Eats, is your guide to enjoying whole foods like you never have before. Supercharge the rice bowl concept with hulled barley and protein-packed tofu and edamame. If that sounds like it needs avocado, you’re absolutely right.
The distinctive flavors of lemon, sesame oil, soy sauce, and oregano combine beautifully in this perfectly balanced “power lunch.” I love to use fiber-rich barley as a base for hearty lunch bowls — it has such a great texture and is really filling. Add tofu, edamame, and — my favorite — avocado, and you have a totally satisfying meat-free meal.
Note: Hulled barley is barley in its most natural state, which means it needs to cook for quite a bit longer than pearl barley — 1 to 1½ hours longer. Pearl barley has the hull removed and is therefore less tough. Adjust your cooking time based on the variety you choose.
- 4 cups cooked pearl or hulled barley
- 1 1/2 cups shelled, organic edamame
- 2 cup wild baby arugula
- 2 blocks savory, baked, organic tofu (firm or extra-firm), cut into 3/4-inch cubes
- 1 ripe avocado, halved and thinly sliced
Lemon tamari dressing
- 4 tablespoons low-sodium tamari soy sauce
- 2 tablespoons toasted sesame oil
- juice of 1 lemon
- 1 tablespoon dried oregano
- 1 teaspoon finely grated lemon zest (optional)
For the bowl
In a large bowl, whisk together the tamari soy sauce, sesame oil, lemon juice, oregano, and lemon zest until well combined. Add slightly cooled cooked barley to the bowl and toss to coat.
Add the shelled edamame and arugula and toss gently to combine.
To serve, divide the barley salad among four bowls and top with tofu and avocado slices.