Mushroom, Kale and Tofu Grain Bowls

Updated: Apr 28, 2019

Makes 4 servings

Prep 30 min; total 45 min

 

Pack a nutritious, umami-rich lunch your body will thank you for. Roasted mixed mushrooms, barley, kale, baked tofu and a creamy tahini dressing make this the perfect meal-prep-Sunday recipe.

1 400-g pkg firm tofu, patted dry, cut into 3/4-inch cubes

2 1/4 cups mushroom broth

3/4 cup pearl barley, rinsed

3 227-g pkgs mushrooms, quartered or torn (use a variety; cremini, enoki, button, shiitake, oyster, king oyster, etc.)

2 tbsp olive oil

Pinch each salt and pepper

1 bunch kale

2 tbsp low-sodium soy sauce

1 tbsp sesame oil


Tahini Dressing

3 tbsp tahini

2 tbsp water

1 tbsp sesame oil

1 tbsp low-sodium soy sauce

1 tbsp white wine vinegar

2 tsp honey

1/2 garlic clove, finely grated


Arrange oven racks in top and bottom thirds, then preheat to 425˚F. Line 2 baking sheets with foil.


Place 2 layers of paper towel on work surface. Spread tofu onto paper towel; top with another 2 layers of paper towel then place one of the baking sheets on top; place a heavy object (such as a Dutch oven or some canned goods) onto the baking sheet. Allow to stand for about 15 minutes, to press out as much moisture from the tofu as possible, while you prepare the other ingredients.


Place broth and barley in a medium saucepan; bring to a boil. Cover, reduce heat to low and cook until tender, about 25 minutes. Set aside.


Meanwhile, on the other baking sheet, toss the mushrooms with olive oil, salt and pepper. Wash the kale; tear into pieces, removing stems; set aside.


Remove heavy objects and baking sheet from the tofu. Place tofu onto baking sheet. Drizzle with sesame oil and soy sauce; toss to coat.


Bake mushrooms in bottom third and tofu in top third for 15 minutes. Flip mushrooms and tofu, and swap racks; continue baking until tofu is golden, and mushrooms are cooked though, about 10 more minutes. Remove tofu from oven. Add the kale to baking sheet with mushrooms; stir to coat with some of the juices. Return to oven just until kale is wilted, 2 to 3 minutes.


Dressing- Meanwhile, whisk tahini, water, sesame oil, soy sauce, vinegar, honey and garlic together in a medium bowl until smooth.


Build bowls with barley, mushrooms, kale and tofu. Prep bowls in containers for lunches up to this point. Come lunchtime, drizzle with tahini dressing and toss to coat. Get ready to make your co-workers jealous!