High-Protein Longevity Miso Bowl Recipe
This High-Protein Longevity Miso Bowl combines nutrient-dense kale, red cabbage, and edamame with a savory-sweet miso dressing to create a vibrant, healthful meal. Featuring optional roasted elements and flexible grain or noodle pairings, it’s a versatile bowl packed with protein and fresh flavors ideal for a nutritious lunch or dinner.
- Prep Time: 15 minutes
- Cook Time: 30 minutes (if roasting edamame and veggies)
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Roasting
- Cuisine: Japanese-inspired
- Diet: Vegetarian
Ingredients
Scale
Vegetables and Toppings
- 1 large bunch kale (about 4 cups, chopped)
- ½ medium red cabbage (about 4 cups, chopped)
- 10 oz shelled frozen edamame
- 3 scallions, thinly sliced
- ½ cup chopped cilantro (or parsley, mint, or basil)
- 1 tbsp sesame seeds
- ½ cup unsalted peanuts, chopped (optional)
- Drizzle olive oil or lemon juice
- 1 tsp onion powder (optional)
- 1 tsp garlic powder (optional)
- ¾ tsp sumac (optional)
- ½ tsp salt-free seasoning or salt to taste
Miso Sauce
- 1½ tbsp white or mellow miso
- 1 tbsp tamari or low-sodium soy sauce
- 3 tbsp rice vinegar
- 2 cloves garlic, minced
- 1½ inches ginger, grated
- 1 tbsp maple syrup or date syrup
Optional for Serving
- 8 oz soba or vermicelli noodles, or ¾ cup cooked quinoa, farro, or kamut
Instructions
- Prepare the Greens: Finely chop the kale and red cabbage using a knife or food processor, taking care not to overprocess. Transfer the chopped greens to a large bowl.
- Add Veggies and Seasonings: To the bowl, add shelled edamame, sliced scallions, chopped cilantro, sesame seeds, and chopped peanuts if using. Sprinkle optional onion powder, garlic powder, and sumac, along with salt-free seasoning or salt. Toss gently to combine all ingredients.
- Make the Miso Dressing: In a small bowl, whisk together white or mellow miso, tamari or low-sodium soy sauce, rice vinegar, minced garlic, grated ginger, and maple or date syrup until smooth and well combined.
- Dress the Salad: Pour the miso dressing over the salad ingredients in the large bowl. Toss well with hands or salad tongs to evenly coat everything. Allow the salad to marinate for at least 20 minutes to enhance flavors, especially if serving raw.
- Optional Roasted Version – Prepare Oven and Veggies: Preheat oven to 380°F (193°C). Spread the chopped kale and cabbage evenly on a lined baking sheet. Drizzle with olive oil or lemon juice and season as desired. Roast for 10 minutes, stirring halfway through.
- Roast Edamame: Toss the edamame with remaining oil, lemon juice, and spices. Increase oven temperature to 400°F (204°C) and roast the edamame alongside the veggies for an additional 20 minutes or until golden.
- Combine Roasted Ingredients and Dressing: Once roasted, mix the kale, cabbage, and edamame with the miso dressing to serve.
- Optional Serving Suggestions: Serve the bowl with cooked soba or vermicelli noodles, or grain options like quinoa, farro, or kamut for a heartier meal.
Notes
- The salad can be enjoyed raw after marinating or roasted for a warm variation.
- If using a food processor, pulse the kale and cabbage to avoid making them too mushy.
- Adjust the optional seasonings and sweetness in the dressing to suit your taste.
- For gluten-free option, use tamari and gluten-free noodles or grains.
- Peanuts can be substituted with other nuts or seeds if preferred.
Keywords: miso bowl, high protein salad, roasted edamame, kale salad, longevity bowl, healthy lunch, vegetarian bowl, Japanese dressing, miso dressing, plant-based protein
Find it online: https://topreci.com/high-protein-longevity-miso-bowl-recipe/
