Miso Bowl (High-Protein)
A wholesome grain-and-greens bowl featuring rich miso and crunchy vegetables, packed with plant protein for lasting energy.
Ingredients
For the Base
- 1 large bunch kale (about 4 packed cups chopped) Massage with olive oil or lemon for tenderness.
- 1/2 medium red cabbage (about 4 packed cups chopped) Chop into bite-sized pieces.
- 10 ounces shelled frozen edamame Provides significant protein content.
For the Noodles
- 8 ounces soba noodles (or vermicelli noodles, quinoa, farro, or kamut) Cook according to package directions.
- Drizzle of olive oil (or lemon juice) To prevent the noodles from sticking.
For the Dressing
- 1 1/2 tablespoons white miso (or mellow miso) For a mild umami flavor.
- 1 tablespoon tamari (or soy sauce, preferably reduced sodium) Gluten-free option available.
- 3 tablespoons rice vinegar Adds tangy flavor.
- 2 cloves garlic (minced) Fresh for best flavor.
- 1 1/2 inches ginger (minced or grated) For a fresh kick.
- 1 tablespoon maple syrup (or date syrup, or to taste) For slight sweetness.
For Flavor & Garnish
- 1 teaspoon onion powder (optional) For added flavor.
- 1 teaspoon garlic powder (optional) For extra depth.
- 3/4 teaspoon sumac (optional) For a tangy note.
- 1/2 teaspoon salt-free seasoning (or salt to taste) Adjust as desired.
- 3 scallions (thinly sliced, white and light green parts) For garnish.
- 1/2 cup chopped cilantro (or parsley, mint, or basil) Use your preferred herb.
- 1 tablespoon sesame seeds Optional garnish.
- 1/2 cup unsalted peanuts (roughly chopped, optional) For crunch, or substitute with nuts or seeds.
Instructions
Preparation
- Chop the kale and red cabbage into bite-sized pieces. Thinly slice scallions. Mince the garlic and grate the ginger.
- Toss the chopped kale with a drizzle of olive oil or a squeeze of lemon and a pinch of the salt-free seasoning. Let it sit to soften while you cook the noodles.
Cooking Noodles and Edamame
- Bring a large pot of salted water to a boil. Add the soba noodles and cook according to package directions. Add the frozen edamame in the last few minutes of cooking.
- Drain everything and rinse briefly with cold water if you plan to serve chilled, otherwise drain well and toss with a drizzle of oil.
Making the Dressing
- In a bowl, whisk together the white miso, tamari, rice vinegar, minced garlic, grated ginger, and maple syrup until smooth. Adjust the consistency with a splash of water if needed.
Assembly
- In a large bowl, combine the massaged kale, chopped red cabbage, scallions, and cilantro. Add the sesame seeds and chopped peanuts.
- Add the drained soba noodles and edamame, then pour the miso dressing over and toss gently to coat everything evenly.
Serving
- Sprinkle optional spices (onion powder, garlic powder, sumac) and adjust salt to taste. Serve warm, at room temperature, or chilled.
Notes
This bowl can be made ahead and stored in an airtight container for up to 3-4 days. For best flavor, let it rest for 5-10 minutes before serving if warm.