Miso Bowl (High-Protein)
10-Minute High-Protein Longevity Miso Bowl that tastes delicious raw or cooked. A crunchy mixture of kale, cabbage, edamame, and miso sauce.
Servings: 4 servings
Calories: 291kcal
Ingredients
- 1 large bunch kale (about 4 packed cups chopped)
- ½ medium red cabbage (about 4 packed cups chopped)
- 10 ounces shelled frozen edamame
- Drizzle of olive oil or lemon juice
- 1 teaspoon onion powder optional
- 1 teaspoon garlic powder optional
- ¾ teaspoon sumac optional
- ½ teaspoon salt-free seasoning or salt to taste
- 3 scallions thinly sliced (white and light green parts)
- ½ cup chopped cilantro or parsley, mint, or basil
- 1 tablespoon sesame seeds
- ½ cup unsalted peanuts roughly chopped (optional)
For the miso sauce:
- 1 ½ tablespoons white miso or mellow miso
- 1 tablespoon tamari or soy sauce (preferably reduced sodium)
- 3 tablespoons rice vinegar
- 2 cloves garlic minced
- 1 ½ inches ginger minced or grated
- 1 tablespoon maple syrup or date syrup (or to taste)
Optional for serving:
- 8 ounces soba noodles or vermicelli noodles, quinoa, farro, or kamut (see notes)
Instructions
For the raw salad:
- Chop: Chop the kale and cabbage in a food processor until finely chopped. Transfer them to a large bowl.
- Combine: Add the edamame, garlic powder, onion powder, sumac, scallions, cilantro, sesame seeds, and peanuts.
For the cooked salad:
- Bake veggies: Chop the cabbage and kale into about 2-inch pieces. Transfer them to a large nonstick baking sheet. Add a drizzle of lemon juice or olive oil, plus salt-free seasoning (or salt) to taste. Roast them at 380ºF for 10 minutes, stirring halfway.
- Roast edamame: Transfer the edamame to a large baking sheet. Toss with a drizzle of olive oil or lemon juice, onion powder, garlic powder, sumac, and salt-free seasoning. Bake with the veggies. Once the veggies are done baking, increase the oven temperature to 400ºF and continue roasting the edamame until golden brown (about 20 minutes total baking time).
For the dressing:
- Combine the miso, tamari, vinegar, garlic, ginger, and maple syrup into a jar with a lid. Cover and shake vigorously. Or whisk the ingredients in a medium bowl.
- Add the desired amount of dressing to the salad. For the raw salad, it is best to let the salad marinate in the dressing for at least 20 minutes before serving.
Optional for serving:
- Serve with a grain. Add the cooked noodles, quinoa, farro, or a grain of your choice.
Notes
- Longevity spices - Add ¼ teaspoon long pepper and ½ teaspoon ground black cumin seeds to the dressing (longevity goods link).
- Marinate the raw miso salad in the dressing for at least 20 minutes for more flavor.
- For soba noodles (if using): Cook them according to the directions on the packet until al dente. 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 salad with vermicelli noodles, or ¾ cup cooked quinoa, kamut, barley, or farro for a complete meal.
- Nutrition facts are for the salad and do not include noodles or grains.
Nutrition
Calories: 291kcal | Carbohydrates: 31g | Protein: 16g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Sodium: 433mg | Potassium: 918mg | Fiber: 9g | Sugar: 11g | Vitamin A: 4648IU | Vitamin C: 93mg | Calcium: 243mg | Iron: 4mg
