Longevity Miso Bowl (High-Protein)

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10-Minute High-Protein Longevity Miso Bowl that tastes delicious raw or cooked. A crunchy mixture of kale, cabbage, and edamame with an anti-aging miso sauce. Packed with protein and fiber. Gluten-free.

Miso bowl with kale, edamame, sesame seeds, spring onion, cabbage, and peanuts.

This miso salad bowl goes both ways! You can roast the veggies for a cooked salad, or chop everything in a food processor for a 10-minute raw crunch salad. Then marinate the salad in the tangy miso sauce. Meal prep a large weekly batch and serve it with quinoa, farro, or soba noodles.

Made with all healthful and flavorful ingredients, this easy miso bowl will satisfy your daily veggie requirements and taste buds.

The 5-ingredient miso sauce, made with anti-aging ingredients, is perfect for warm and cold dishes. The sauce does not get heated, preserving the benefits of fermented miso.

This Miso Bowl recipe was inspired by my anti-aging Strawberry Kale Salad, as well as this Healthy Thai Crunch Salad.

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👩🏼‍🌾Ingredients
🥑 Substitutions
🥬 How to Make Raw Miso Bowl
📖 How to Make Cooked Miso Bowl
✔️ Expert Tips
🌡️ How to Preserve the Anti-Cancer Properties of Cooked Cruciferous Vegetables
🙋🏽‍♀️ Recipe FAQs
🍽️ Related Recipes
🫙 More Dressings
📖 Recipe
💬 Comments

👩🏼‍🌾Ingredients

For the salad:

Chopped scallions, cabbage, cilantro, soba noodles, sesame seeds, peanuts, and kale.

Sesame seeds contain anti-inflammatory sesamin which may help reduce blood pressure, improve osteoarthritic symptoms, and may lower LDL cholesterol.
Red cabbage has about eight times more antioxidants than green. Red cabbage's purple color comes from anthocyanins, a type of flavonoid that acts as an antioxidant. This study showed that red cabbage has a life-prolonging effect.
Peanuts, a legume, are a great source of protein and fiber.
Soba noodles (optional) are gluten-free and made from buckwheat. Buckwheat is a good source of nutrients, bioactive components, phytochemicals, and antioxidants. Try soba noodles made from 100% buckwheat with no added salt.
Optional spices (sumac, garlic powder, onion powder, salt-free seasoning)

See the recipe card for quantities.

For the miso sauce:

Tamari, rice vinegar, white miso, ginger, maple syrup, and garlic.

Mellow or white miso - The evidence that chronic high salt intake can lead to a gradual increase in blood pressure throughout life is clear and consistent. However, salting foods with miso may not have the same detrimental effect. That's why I love this healthy miso dressing packed with umami. I serve this miso sauce at room temperature to maximize its health benefits as a fermented food. (However, we now know from research that good bacteria can still have benefits even when deliberately inactivated by heat! So if you heat the sauce, you will still get some benefits!)
Optional longevity spices: Long Pepper: Contains the anti-aging compound piperlongumine. Black Cumin Seeds: May improve weight loss, cholesterol, triglycerides, blood pressure, and blood sugar control.

🥑 Substitutions

Avocado - add avocado to the raw version of this miso bowl for serving
Edamame - use chickpeas instead as desired
Spices - onion powder, garlic powder, and sumac, are option but recommended for more depth of flavor
Cilantro - substitute with fresh mint, basil, parsley, or a mixture of fresh herbs
Grain - serve with soba noodles, vermicelli noodles, or ¾ cup cooked quinoa, kamut, barley, or farro
Optional longevity spices - add ¼ teaspoon long pepper and ½ teaspoon ground black cumin seeds to the dressing (longevity goods link)

For more healthy salads, visit my Vegan Salad Recipes page.

🥬 How to Make Raw Miso Bowl

For the full recipe with quantities, scroll down to the bottom for the printable recipe card.

Chop the kale in a food processor until finely chopped. Transfer to a large bowl.

Chopped red cabbage in a glass food processor.

Chop the cabbage in a food processor until finely chopped. Transfer to the bowl with the kale.

Make the dressing. Add the miso, tamari, vinegar, garlic, ginger, and maple syrup to a jar with a lid. Cover and shake vigorously. Or whisk.

Mix the salad ingredients with the dressing. Set aside for at least 20 minutes to marinate (optional).

📖 How to Make Cooked Miso Bowl

Follow the recipe for the raw version, but roast the cabbage, kale, and edamame. Cook the noodles or a grain of your choice.

Roasted red cabbage with mustard powder.

Bake the cabbage at 380ºF for 10 minutes. Add the mustard powder after baking and toss to coat.

Bake the kale with the cabbage at 380ºF for 10 minutes. Add the mustard powder after baking and toss to coat.

Crispy roasted edamame on a white baking sheet.

Roast the edamame: Toss the edamame with a drizzle of olive oil or lemon juice, onion powder, garlic powder, sumac, and salt-free seasoning. Bake with the veggies.

Cooked soba noodles in a spider over a pot of water.

Cook the soba noodles (if using) according to the directions on the packet until al dente. Use a spider or sieve to transfer the noodles to a large bowl of cold tap water.
Combine the dressing and salad ingredients. Mix well. Serve with noodles or a grain of your choice.

✔️ Expert Tips

Marinate the raw salad in the dressing for at least 20 minutes for more flavor. (Optional but recommended.)
For soba noodles (if using): Cook them for serving. Add them to the salad right before serving or top them with salad. Do not refrigerate the remaining noodles mixed into the salad as they become soggy.
Alternative grains: Instead of soba, serve the miso salad with vermicelli noodles, or ¾ cup cooked quinoa, kamut, barley, or farro for a complete meal.
Storage: Refrigerate raw chopped miso salad, or the cooked salad in an airtight container for up to 5 days. Store the grain separately.

🌡️ How to Preserve the Anti-Cancer Properties of Cooked Cruciferous Vegetables

Purple cabbage sliced in half and chopped.

Cruciferous vegetables contain the anti-cancer compound sulforaphane. It is produced by the reaction between glucoraphanin (a glucosinolate) and the enzyme myrosinase. However, this enzyme is destroyed by heat. Adding an active source of myrosinase, such as mustard seed powder, to the cooked cruciferous veggies can increase the release of sulforaphane. Or, you can chop them 40 minutes before cooking, giving the enzyme time to make sulforaphane. (Sulforaphane and glucoraphanin are not heat-sensitive.)

🙋🏽‍♀️ Recipe FAQs

Why did my red cabbage turn blue?

Red cabbage contains a pigment called anthocyanin that changes color when mixed with an acid or a base. When you sauté or roast red cabbage, the acids evaporate and it can turn blue. Adding lemon juice or vinegar brings back the bright red color but reduces the sulforaphane content, which we do not want to do!
Note: Adding an acid (lemon juice or vinegar) to raw cruciferous vegetables can boost sulforaphane.

What are the health benefits of edamame?

Edamame are young soybeans still in their pods. For this recipe, I use frozen shelled edamame to save time. Like other soy foods, including tempeh, tofu, soymilk, and miso, edamame is high in fiber, iron, magnesium, potassium, plant-based protein, and zinc.
Soy appears to lower breast cancer risk, from its anti-estrogenic effect, but can also help reduce menopausal hot-flash symptoms, a pro-estrogenic effect. Moreover, soy protein does not seem to exert extra stress on the kidneys, unlike meat protein.

How do you cook soba noodles?

Soba noodles made from 100% buckwheat require some care when cooking to prevent a mushy mass from forming. Add the noodles to a large saucepan of boiling water and stir them immediately. Simmer them for the time specified on the packet, or until al dente. You will need to stir them frequently to prevent them from sticking and taste one to know when they are done cooking. Prepare a large bowl of cool tap water and transfer the noodles to the bowl, using a spider or sieve, once they are cooked.