alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Barley and Wilted Lettuce Stir-Fry with Creamy Avocado Tahini

Serves 6.

    Share

    Barley and Wilted Lettuce Stir-Fry with Creamy Avocado Tahini

    There’s something very comforting about supper bowls in the fall. And the variations are plentiful. Essentially, use whatever’s in your fridge and serve with a lovely tahini sauce. Truly a satisfying end to the day.

    Advertisement

    Tips

    • If barley is a dietary concern, substitute with any gluten-free grain, such as brown rice or buckwheat groats.
    • To save time for future meals, cook up large batches of grains and refrigerate or freeze in serving-size containers. The same for sauces: make a larger batch and refrigerate in a tightly covered container for several days.
    • Substitute shredded Savoy cabbage for lettuce, if you wish.
    Advertisement

    Barley and Wilted Lettuce Stir-Fry with Creamy Avocado Tahini

    Ingredients

    Stir-Fry
    • 1 cup (250 mL) pearl barley
    • 1/2 cup (125 mL) red quinoa, rinsed and drained
    • 1 Tbsp (15 mL) extra-virgin olive oil, plus extra, if needed
    • 1/2 sweet onion, diced
    • 1 celery stalk, diced
    • 1 zucchini, diced
    • 2 Roma tomatoes, seeded and diced
    • 1 head leafy lettuce, coarsely chopped
    • 2 whole green onions, diagonally sliced
    • 1/4 cup (60 mL) chopped cilantro
    • 1/4 cup (60 mL) diced feta
    • Pinches of crushed chilies (optional)
    Creamy Avocado Tahini
    • 1 small ripe avocado, pitted and chopped
    • 1/4 cup (60 mL) tahini
    • 1/4 cup (60 mL) plain Greek yogurt
    • 1 Tbsp (15 mL) lemon juice
    • 1 garlic clove, smashed and minced
    • 1/4 tsp (1 mL) salt
    • 1/4 tsp (1 mL) ground cumin

    Nutrition

    Per serving:

    • calories348
    • protein10g
    • fat16g
      • saturated fat3g
      • trans fat0g
    • carbohydrates46g
      • sugars4g
      • fibre11g
    • sodium310mg

    Directions

    01

    In large bowl filled with cold water, soak barley for 1 hour and then drain.

    02

    In high-speed blender, combine Creamy Avocado Tahini ingredients and whirl until smooth. Add a splash of water or almond milk if necessary. Add more salt to taste, if you wish. Transfer to container with a narrow spout. Sauce can be refrigerated for several days. Simply give container a good shake before pouring.

    03

    Bring medium saucepan with 4 cups (1 L) lightly salted water to a boil. Add soaked and drained barley and cook over medium heat with lid ajar, until barley is tender, about 45 minutes.

    04

    In separate saucepan, heat 1 cup (250 mL) water. Add quinoa and reduce heat. Cover and cook, about 15 minutes, until quinoa begins to sprout and water is absorbed. Fluff with fork and transfer to bowl and set aside.

    05

    In large, heavy skillet, heat olive oil. Add onion and celery and sauteu0301 over medium heat until soft but not golden. Stir in zucchini and sauteu0301 for 2 minutes. Remove from heat and set aside as barley is cooking.

    06

    When barley is tender, drain thoroughly. Return skillet with sauteu0301ed onion, celery, and zucchini to medium-high heat. Add a little more oil if needed. Just as it begins to sputter and steam, add barley and quinoa and stir-fry for a couple of minutes. Fold in tomatoes and lettuce and stir-fry just until lettuce is slightly wilted and ingredients are piping hot.

    07

    Spoon into serving dishes. Top with green onions, cilantro, and feta. Drizzle with Creamy Avocado Tahini and serve with a pinch of crushed chilies, if you wish.

    Advertisement

    Like this recipe?

    This recipe is part of the Inglorious Produce collection.

    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.