Barley & Tofu Salad

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Barley & Tofu salad
Barley & Tofu salad/Barley Salad/Tofu salad
Barleyis being researched for its ability to help alleviate diabetes, high cholesterol, and obesity. Some evidence suggests that barley in the diet may improve blood sugar levels in individuals with diabetes, possibly because the fiber in barley seeds delays stomach emptying and slows down the absorption of carbohydrates from foods. Like oatmeal, barley seeds contain both soluble and insoluble types of fiber that may help to lower cholesterol. Studies have shown that individuals with barley in their diet experienced reductions in their total cholesterol, LDL - the bad cholesterol, or triglyceride levels.
This healthful and comforting Barley salad with tofu, walnuts and cilantro in a lemon-garlic vinaigrette served with a cup of fresh-brewed coffee is perfect for a cool fall night.

List of Ingredients:

  1. 1/2 cup cooked barley
  2. 1/2 cup crumbled tofu
  3. 1/4 cup walnuts
  4. 1 tablespoon lime juice
  5. 2 tablespoons extra virgin olive oil
  6. 1/4 cup finely chopped onion
  7. 1/2 teaspoon minced garlic
  8. few lemon zest
  9. finely chopped cilantro
  10. salt and fresh ground pepper


  1. Cook the barley until tender ( do not over cook ).
  2. Dry roast the walnuts in a pan, when cool chop finely and keep aside.
  3. In another pan heat a teaspoon of oil and add the crumbled tofu and saute for about 5 minutes and set aside.
  4. In a mixing bowl, whisk the lemon juice, olive oil, chopped onion, garlic, lemon zest, salt and pepper.
  5. Add the cooked barley, tofu and cilantro. Toss gently, add the toasted walnuts and serve.


  1. The salad looks very healthy and delicious and tempting.

  2. You have a nice blog.You can visit my blog and give ur comments.

  3. Never have thought of tossing up barley in a salad! Interesting combo.

  4. Wat a healthy and delicious salad, lovely combination..

  5. Love the looks of the salad but tofu is not one of my favorites I think of barley often but never get around to using it regularly.

  6. Looks delicious - I love tofu but not barley so much - but if its this good looking, I'll eat it!

  7. Nice salad. A very healthy one...I have barley in my pantry, will try it today only.

  8. you have a nice blog You can visit my blog and give ur comments.

  9. Never tried,looks really good.Must try

  10. Looks good and a wonderful click! Thanks for the info about barely ...

  11. rare combo!looks neat and delish, of course healthy :)

  12. That salad does look appetising Cilantro. I might use paneer instead of tofu. :-)

  13. Beautiful and healthy looking salade.

  14. I have never seen barley as a grain, can u post a seperate picture of barley, so that I can look for that when I go shopping

  15. Sharmila,
    Paneer should taste better than the tofu. I prefer tofu not for the tatse but try to inlude them as much as possible, infact it is a bit difficult to make my daughter eat tofu.
    I have provided the link for a pic of the Barley grain in my post. Hope this helps, I shall take a pic some time and post it here.

  16. This is such a healthy recipe....I love the combination of flavors, I might try it. :)

  17. Thats one hearty salad. Lovely picture. BTW first time here. Please visit my space when you have a chance.

  18. ooh, sooo tempting healthy salad. Lovely pic.

  19. That is a wonderful way to include Barley in our diet!

  20. I love barley especially when it is cooked, but not a fan of tofu. But loved the way you have made salad with barley.

  21. First time here.......
    Nice information about barley is very nice and the salad looks very healthy.

    Do check my space when u find time

    with luv,

  22. I've never cooked with barley. The sald looks interesting, I will have to try it with something other than tofu ;)

  23. we eat a lot of barley salads, in various forms. never thought of using tofu. Looks really appetizing.

  24. Now there's a salad to fall in love with.

    About the annatto - the good thing about it is that it is almost odourless so you never have to worry about affecting the flavour of your food.

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