Craving something quick, balanced, and packed with protein? This Roasted Edamame Bowl with Mushrooms hits the spot! In just 15 minutes, you get hearty mushrooms, crunchy edamame, and fresh greens in a fiber-rich bowl that’s as easy as it is satisfying. Perfect for a healthy, energizing meal that’s simple and full of flavor.
Made with longevity-boosting mushrooms, packed with the vitamin ergothioneine. Low blood levels of ergothioneine are correlated with an increased risk of frailty, cardiovascular disease, cognitive impairment, dementia, and Parkinson’s disease.
The Green Miso Sauce contains a hidden cruciferous vegetable- kale. Sulforaphane, a phytochemical found in cruciferous vegetables, is a powerful phytochemical that may help reduce inflammation and support the body in detoxifying harmful endocrine-disrupting chemicals associated with microplastics.
This Roasted Edamame Bowl was inspired by my Miso Bowl, this Kale Mushrooms Veggie Starter recipe, and the Oyster Mushroom Noodle Stir-Fry on my site.
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👩🏼🌾 Ingredients
For the Edamame Mushroom Bowl:
- Edamame
- Mushrooms
- Barley, quinoa, or quinoa rice
- Garlic
- Green onion
- Calabrian chili peppers or red chili pepper
- Tamari or soy sauce
- Date syrup or maple syrup
For the optional Green Miso Sauce:
Or make this nut-free 5-minute Hemp Seed Dressing instead.
See the recipe card for quantities.
🍄🟫 Substitutions
- Edamame - Toss them in spices and tamari or soy sauce before roasting. I used a dash of chipotle powder, garlic powder, and a splash of coconut aminos. A little bit of oil goes a long way in getting them crispy.
- Seafood mushrooms - Substitute with an equal weight of any variety of mushrooms.
- Barley - Serve roasted Edamame Bowl with farro, rice, quinoa, or quinoa rice instead.
- Tamari- Use soy sauce or coconut aminos instead, preferably low sodium.
- Dried herbs - use marjoram, oregano, thyme, basil, or herbs you have on hand
- Green miso sauce - Substitute kale and basil with spinach, arugula, or a leafy green of your choice. Use sunflower seeds instead of walnuts for nut-free. Or make this 5-minute Hemp Seed Dressing.
For more healthy dips and spreads, visit my Vegan Condiment Recipes page.
📖 How to Make Roasted Edamame Bowl with Mushrooms
This is an overview. The full recipe is at the bottom of the post.
- Roast the edamame (optional): Toss the edamame with the seasonings, tamari, and oil (if using). Roast for about 15 minutes at 400ºF, tossing them after 10 minutes so they cook evenly.
- Prepare the Mushrooms: Gently wipe them clean and trim the stems. For larger mushrooms, slice them into bite-sized pieces for even cooking.
- Cook the mushrooms: Blanch the mushrooms in batches in boiling water for about 2 minutes.
- For the mushrooms: Drain using a spider or slotted spoon and transfer them to a plate. Empty the water from the wok.
- Cook the aromatics: Place the wok over medium heat and add the tamari, date syrup, garlic, red chili pepper, and scallions. Cook them for about 4 minutes, or until the garlic is fragrant, stirring frequently.
- Add the mushrooms: Reduce the heat to low and stir on the mushrooms. Cook them in the sauce for 2 minutes more. Stir to coat them evenly with the sauce.
- Prepare the green miso sauce: Transfer the walnuts, kale, basil, miso, garlic, lemon juice, water, and dates to a blender.
- Blend on high until mostly smooth.
✔️ Expert Tips
- For the roasted edamame: Toss them in spices and tamari or soy sauce before roasting. I used a dash of chipotle powder, garlic powder, and a splash of coconut aminos. A little bit of oil goes a long way in getting them crispy. Line the baking sheet with parchment paper or a silicone mat for oil-free.
- Green Miso Sauce: This addition is optional, but I highly recommend it for a boost of flavor and an easy way to sneak more greens into your meals.
- For a nut-free sauce alternative, try this 5-minute Hemp Seed Dressing instead.
- Storage: Refrigerate leftover Roasted Edamame Bowl with Mushrooms in an airtight container for up to 5 days. Store the sauce separately.
🙋🏽♀️ Recipe FAQs
Plain white mushrooms have been shown to inhibit cancer growth in cells. Mushroom consumption is associated with a lower risk of cancer, driven mainly by lower breast cancer rates, and mushroom consumption is associated with a lower risk of dying prematurely from all causes put together. Eating just a few mushrooms a day can improve immune function. Porcini mushrooms have the most ergothioneine but even one cup of white button mushrooms can double the levels of ergothioneine in the blood.
Cooking mushrooms is crucial for eliminating a natural toxin called agaritine, which is present in raw mushrooms. This compound can be potentially harmful, but cooking significantly reduces its levels. Whether you boil, steam, microwave, or sauté them, cooking mushrooms ensures you safely enjoy all their benefits.
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 are 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.
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📖 Recipe
Roasted Edamame Bowl with Mushrooms
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Ingredients
- 1.5 cup frozen shelled edamame thawed
Optional for roasted edamame:
- Splash of tamari or soy sauce or coconut aminos (preferably low sodium)
- Dash of paprika
- Dash of garlic powder
- Drizzle of olive oil or avocado oil (optional)
For the bowl:
- 16 ounces mushrooms cleaned, trimmed, and sliced
- 3 tablespoons tamari or soy sauce or coconut aminos (preferably low sodium)
- 1.5 tablespoons date syrup or maple syrup, or agave
- 1 tablespoon water
- 2 cloves garlic minced
- 3 Calabrian chili peppers or red chili pepper, minced (optional)
- 1 green onion thinly sliced (green and white parts)
For the optional green miso sauce:
- 1 cup raw walnuts or raw cashews, or sunflower seeds
- 2 cups kale leaves or baby spinach or arugula
- 2 cups fresh basil leaves
- 1 ½ tablespoons mellow miso (white miso)
- 2 large cloves garlic
- ½ teaspoon mustard powder optional
- 2 small lemons juice
- ¾ cup water
- 1 to 2 Medjool dates pitted
For serving:
- 1 cup cooked barley or quinoa, farro, or rice
- Dash of sesame seeds for garnish
Instructions
Optional for roasted edamame*:
- Preheat the oven to 400ºF.
- Season and roast: Toss the edamame with the seasonings, tamari, and oil (if using). Roast for about 15 minutes, tossing them after 10 minutes so they cook evenly. (Line the baking sheet with parchment paper or a silicone mat if not using oil.)
For the bowl:
- Prepare a wok or saucepan with boiling water. Blanch the mushrooms in batches in the water for about 2 minutes. Drain using a spider or slotted spoon and transfer them to a plate.
- Cook aromatics: Empty the water from the wok. Place the wok over medium heat and add the tamari, date syrup, water, garlic, red chili pepper, and scallions. Cook them for about 4 minutes, or until the garlic is fragrant, stirring frequently. Reduce the heat to low and stir in the mushrooms. Cook them in the sauce for 2 minutes more. Stir to coat them evenly with the sauce.
Make the sauce:
- Transfer the walnuts, kale, basil, miso, garlic, lemon juice, water, and dates to a blender. Blend on high until mostly smooth.
For serving:
- Serve roasted edamame and mushrooms over barley. Top with a generous drizzle of the green miso sauce.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Kate says
This was so delicious! I switched the basil with arugula and skipped the mustard powder And it came out really good. So filling and delicious, thank you!
Nisha Melvani, RDN says
I'm so happy you gave this one a try! I really enjoyed it too. Thank you.