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Miso Bowl (High-Protein) Recipe

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3.9 from 6 reviews

This vibrant and nutritious Miso Bowl is a high-protein, plant-based meal featuring kale, red cabbage, edamame, and a flavorful miso dressing. Perfectly balanced with raw or roasted vegetables, sesame seeds, and a choice of grains, this dish is both satisfying and healthful, ideal for a quick 30-minute lunch or dinner.

Ingredients

Vegetables and Legumes

  • 1 large bunch kale (about 4 packed cups chopped)
  • 1/2 medium red cabbage (about 4 packed cups chopped)
  • 10 ounces shelled frozen edamame
  • 3 scallions (thinly sliced – white and light green parts)
  • 1/2 cup chopped cilantro (or parsley, mint, or basil)

Seasonings and Spices

  • Drizzle of olive oil or lemon juice
  • 1 teaspoon onion powder (optional)
  • 1 teaspoon garlic powder (optional)
  • 3/4 teaspoon sumac (optional)
  • 1/2 teaspoon salt-free seasoning (or salt to taste)
  • 1 tablespoon sesame seeds
  • 1/2 cup unsalted peanuts (roughly chopped – optional)

Dressing

  • 1 1/2 tablespoons white miso (or mellow miso)
  • 1 tablespoon tamari (or soy sauce, preferably reduced sodium)
  • 3 tablespoons rice vinegar
  • 2 cloves garlic (minced)
  • 1 1/2 inches ginger (minced or grated)
  • 1 tablespoon maple syrup (or date syrup, or to taste)

Grains

  • 8 ounces soba noodles (or vermicelli noodles, quinoa, farro, or kamut – see notes)

Instructions

  1. Prepare the raw salad: Chop the kale and cabbage finely using a food processor and transfer to a large bowl.
  2. Combine vegetables and seasonings: Add shelled edamame, onion powder, garlic powder, sumac, salt-free seasoning, scallions, cilantro, sesame seeds, and peanuts to the bowl with chopped greens, mixing thoroughly.
  3. For the cooked salad – prep vegetables: Chop the cabbage and kale into approximately 2-inch pieces and spread them on a large nonstick baking sheet. Drizzle with olive oil or lemon juice and sprinkle salt-free seasoning or salt.
  4. Roast vegetables: Place the baking sheet in a preheated oven at 380ºF and roast for 10 minutes, stirring halfway through to ensure even cooking.
  5. Roast edamame: Toss edamame separately with olive oil or lemon juice, onion powder, garlic powder, sumac, and salt-free seasoning. Add to the oven with the vegetables and continue roasting until the edamame is golden brown, increasing oven temperature to 400ºF if necessary; total roasting time should be about 20 minutes.
  6. Prepare the miso dressing: In a jar with a lid or a medium bowl, combine white miso, tamari, rice vinegar, minced garlic, ginger, and maple syrup. Shake vigorously or whisk until smooth and emulsified.
  7. Toss salad with dressing: Add the desired amount of miso dressing to the salad mixture, whether raw or roasted vegetables. For the raw version, let the salad marinate for at least 20 minutes to allow flavors to meld.
  8. Cook grains: Prepare your chosen grain such as soba noodles, vermicelli noodles, quinoa, farro, or kamut according to package instructions. Drain and let cool slightly.
  9. Assemble the bowl: Serve the dressed salad atop or alongside the cooked grain for a complete, satisfying meal.

Notes

  • Optional ingredients like onion powder, garlic powder, sumac, and peanuts can be omitted or adjusted according to taste preferences.
  • For a gluten-free option, substitute soba noodles with quinoa, farro (if tolerated), or kamut, or choose gluten-free noodles.
  • Allowing the raw salad to marinate in the dressing for 20 minutes improves flavor absorption and texture.
  • You can customize the herbs in the salad by substituting cilantro with parsley, mint, or basil based on your preference.
  • Use reduced sodium tamari for a lower-salt dish.
  • Roasting the vegetables and edamame adds a deeper, toasted flavor and crunch.

Find it online: https://bitezly.com/miso-bowl-high-protein-recipe/