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The Food & Wine Diet

Live-to-100 Salad with Pinot Gris

Warm Sweet Potato-and-Barley Salad with Miso-Lime Dressing

Warm Sweet Potato-and-Barley Salad with Miso-Lime Dressing Photo © Kristin Donnelly

These healthy recipes are all created to pair with wine (a 5-ounce glass has anywhere from 110 to 150 calories)—all for 600 calories or fewer.

This luscious vegan salad includes plenty of sweet potatoes, tofu and miso—star ingredients in Okinawa, Japan’s southernmost prefecture where an extraordinary number of people live to be well past 100. Thankfully, a small amount of alcohol plays a roll in the Okinawa diet, so you can feel good about eating this dish with a glass of wine. Oregon Pinot Gris is especially delicious with the sweet potatoes and savory miso dressing.

The salad here was tested with widely available orange sweet potatoes, but it’s worth using the purple-fleshed Okinawa sweet potatoes if you can find them. They are rich in the antioxidant anthocyanin, and are less sweet than the orange variety.

Warm Sweet Potato-and-Barley Salad with Miso-Lime Dressing
Active: 15 MIN; Total: 1 HR
Servings: 4

1 cup pearled barley
Salt
1 pound sweet potatoes, peeled and cut into 1/2-inch dice
1/4 cup extra-virgin olive oil
One 14-ounce block of extra-firm tofu, patted dry and cut into 1/2-inch dice
6 scallions, cut into 1-inch lengths, plus thinly sliced scallion greens, for garnish
2 tablespoons fresh lime juice
1 tablespoon white miso
1/4 cup toasted salted pumpkin seeds (pepitas)

1. Preheat the oven to 400°. In a saucepan, combine the barley with 3 cups of water and a pinch of salt. Bring to a boil, cover and simmer over moderately low heat until the barley is tender and most of the liquid has been absorbed, about 40 minutes. Turn off the heat and let stand for 5 minutes. Drain off any remaining water.

2. Meanwhile, on half of a baking sheet, toss the sweet potatoes with 1 tablespoon of the olive oil and season with salt; spread in an even layer. Arrange the tofu on the second half of the baking sheet and toss with 1 more tablespoon of the olive oil and season with salt. Roast the sweet potatoes and tofu for 15 minutes, until the sweet potatoes are just soft.

3. Add the 6 scallions to the sweet potatoes and toss; roast for 10 minutes, until the scallions and sweet potatoes are very soft.

4. In a large bowl, whisk the lime juice with the miso and the remaining 2 tablespoons of olive oil. Add the roasted vegetables and tofu to the dressing and toss. Transfer the salad to bowls, garnish with the thinly sliced scallion greens and the pepitas and serve.

One serving 482 cal, 22 gm fat, 3.1 gm sat fat, 58 gm carb, 9 gm fiber, 17 gm protein.

Wine A rich but bright Oregon Pinot Gris, like 2011 Eyrie Vineyards Dundee Hills.

Kristin Donnelly is a former Food & Wine editor and cofounder of Stewart & Claire, an all-natural line of lip balms made in Brooklyn.

Related: Salads with Grains
Healthy, Fast Weeknight Dinners
How to Make Tofu

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