Cheesy Lemon-Garlic Barley Bowl with BBQ Tofu, Black Beans, and Mung Bean Egg Bake
Description
A wholesome and flavorful plant-based bowl combining chewy lemon-garlic barley, smoky BBQ shredded tofu, sautéed black beans with onions, peppers, and sundried tomatoes, and tender mung bean egg bake. Topped with creamy ranch and a squeeze of fresh lemon, this nutrient-packed meal is perfect for lunch, dinner, or meal prep.
Ingredients
Cheesy Lemon-Garlic Barley
- 1 cup pearl barley rinsed
- 2 tbsp olive oil
- 3 cloves garlic minced
- 1 tbsp lemon juice freshly squeezed
- ¼ cup grated cheese any melting cheese
BBQ Shredded Tofu
- 200 g firm tofu pressed and shredded
- 3 tbsp BBQ sauce
Sautéed Black Beans and Vegetables
- 1 cup black beans cooked or canned, drained
- ½ cup onion chopped
- ½ cup bell peppers chopped, any color
- ¼ cup sundried tomatoes chopped
Mung Bean Egg Bake
- ½ cup mung beans soaked and blended
- ¼ cup water adjust for consistency
- ½ tsp salt
- ¼ tsp black pepper
Toppings
- 2 tbsp ranch dressing
- 1 slice lemon for garnish
Instructions
Prepare Barley
- Rinse barley and cook in 2 cups of water or vegetable broth until tender, about 25 minutes.
- In a pan, heat olive oil and sauté minced garlic until fragrant. Mix into cooked barley along with lemon juice and grated cheese.
Prepare BBQ Tofu
- Press tofu, shred into pieces, and toss with BBQ sauce. Bake or sauté for 10–12 minutes until slightly caramelized.
Prepare Black Beans and Vegetables
- Sauté onions and bell peppers in a pan for 3–4 minutes. Add black beans and sundried tomatoes, cook until heated through.
Prepare Mung Bean Egg Bake
- Blend soaked mung beans with water and seasonings. Pour into greased baking pan and bake at 180°C (350°F) for 20 minutes or until firm. Cool slightly and cut into cubes.
Assemble and Serve
- Assemble bowls: start with barley, add BBQ tofu and black beans mixture, place mung bean cubes on top.
- Drizzle with ranch dressing and garnish with a slice of lemon. Serve warm.
Notes
- Barley can be cooked in vegetable broth for extra flavor.
- Marinate tofu for 20 minutes for deeper flavor.
- Assemble bowls fresh for best texture.