Sesame Barley and Edamame Bowl with Grilled Tofu

This bowl builds its fiber from two directions at once — barley as the base and edamame scattered generously on top — while grilled tofu, marinated in soy, ginger, and garlic, supplies the protein without bringing along much saturated fat at all.

Sesame oil ties the dressing together, and because it's used sparingly, the fat in this bowl comes mostly from tofu and sesame seeds, both of which lean unsaturated. Shredded carrot and scallion add color and crunch, and a splash of rice vinegar keeps the whole thing tasting fresh rather than heavy.

It's a good make-ahead lunch: cook the barley and press the tofu the night before, then just grill and assemble when you're ready to eat. Everything holds up well cold, straight from the fridge, too.