Miso Bowl (High-Protein) Recipe

Introduction

This High-Protein Miso Bowl is a vibrant, nutrient-packed meal perfect for a quick lunch or dinner. Combining fresh greens, edamame, and a flavorful miso dressing, it’s both satisfying and easy to prepare. Whether you enjoy it raw or roasted, this bowl offers versatility and wholesome goodness.

Ingredients

• 1 large bunch kale (about 4 packed cups chopped)
• 1/2 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)
• 3/4 teaspoon sumac (optional)
• 1/2 teaspoon salt-free seasoning or salt to taste
• 3 scallions, thinly sliced (white and light green parts)
• 1/2 cup chopped cilantro (or parsley, mint, or basil)
• 1 tablespoon sesame seeds
• 1/2 cup unsalted peanuts, roughly chopped (optional)
• 1 1/2 tablespoons white miso or mellow miso
• 1 tablespoon tamari or soy sauce (preferably reduced sodium)
• 3 tablespoons rice vinegar
• 2 cloves garlic, minced
• 1 1/2 inches ginger, minced or grated
• 1 tablespoon maple syrup or date syrup (or to taste)
• 8 ounces soba noodles (or vermicelli noodles, quinoa, farro, or kamut)

Instructions

1. Step 1: For the raw salad, finely chop the kale and cabbage in a food processor. Transfer to a large bowl.
2. Step 2: Add the shelled edamame, garlic powder, onion powder, sumac, sliced scallions, chopped cilantro, sesame seeds, and chopped peanuts to the bowl.
3. Step 3: For the cooked salad, chop kale and cabbage into 2-inch pieces. Spread them on a large nonstick baking sheet. Drizzle with olive oil or lemon juice and sprinkle with salt-free seasoning or salt. Roast at 380ºF for 10 minutes, stirring halfway through.
4. Step 4: Toss the edamame with a drizzle of olive oil or lemon juice, onion powder, garlic powder, sumac, and salt-free seasoning. Place on a baking sheet and bake alongside the veggies. After the veggies are done, increase oven temperature to 400ºF and roast edamame until golden brown, about 20 minutes total baking time.
5. Step 5: Make the dressing by combining miso, tamari, rice vinegar, minced garlic, grated ginger, and maple syrup in a jar with a lid. Shake vigorously or whisk in a bowl until smooth.
6. Step 6: Toss the salad with the dressing. For raw salad, let it marinate for at least 20 minutes before serving.
7. Step 7: Cook the soba noodles (or your chosen grain) according to package instructions, drain, and add to the salad as desired before serving.

Tips & Variations

• Substitute cilantro with parsley, mint, or basil to suit your taste preferences.
• For a nuttier crunch, toast the sesame seeds and peanuts before adding.
• Use different grains like quinoa or farro for alternative textures and flavors.
• If you prefer a lighter dressing, reduce the maple syrup or vinegar to taste.
• To save time, use pre-chopped greens or frozen pre-cooked edamame.

Storage

Store the prepared salad and dressing separately in airtight containers in the refrigerator for up to 3 days. If dressed in advance, the greens may soften over time. Reheat cooked ingredients gently if serving warm, but this bowl is best enjoyed fresh or chilled.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other types of miso?

Yes, you can substitute white miso with mellow or yellow miso, though the flavor may be slightly stronger. Adjust the quantity to your taste.

Is this recipe gluten-free?

To make it gluten-free, use tamari instead of soy sauce and choose gluten-free noodles or grains such as quinoa.

Miso Bowl (High-Protein) Recipe

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★★★★★

4.9 from 148 reviews

This high-protein Miso Bowl is a vibrant, nutrient-packed dish featuring finely chopped kale and red cabbage combined with protein-rich edamame, topped with a flavorful miso dressing. Perfect for a quick, healthy meal, it can be served raw or roasted, and paired with soba noodles or other grains for a satisfying bowl.

• Author: reem
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: Salad
• Method: Roasting
• Cuisine: Japanese-inspired
• Diet: Vegetarian

Ingredients

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Vegetables and Greens

• 1 large bunch kale (about 4 packed cups chopped)
• 1/2 medium red cabbage (about 4 packed cups chopped)
• 10 ounces shelled frozen edamame
• 3 scallions (thinly sliced, white and light green parts)
• 1/2 cup chopped cilantro (or parsley, mint, or basil)

Seasonings and Oils

• Drizzle of olive oil or lemon juice
• 1 teaspoon onion powder (optional)
• 1 teaspoon garlic powder (optional)
• 3/4 teaspoon sumac (optional)
• 1/2 teaspoon salt-free seasoning or salt to taste
• 1 tablespoon sesame seeds
• 1/2 cup unsalted peanuts (roughly chopped, optional)

Dressing

• 1 1/2 tablespoons white miso or mellow miso
• 1 tablespoon tamari or soy sauce (preferably reduced sodium)
• 3 tablespoons rice vinegar
• 2 cloves garlic (minced)
• 1 1/2 inches ginger (minced or grated)
• 1 tablespoon maple syrup or date syrup (or to taste)

Grains & Noodles

• 8 ounces soba noodles (or vermicelli noodles, quinoa, farro, or kamut as alternatives)

Instructions

1. Prepare the Raw Salad: Chop the kale and cabbage finely using a food processor, then transfer to a large bowl. Add the shelled edamame, garlic powder, onion powder, sumac, scallions, cilantro, sesame seeds, and peanuts, mixing well to combine.
2. Prepare the Cooked Salad: Chop kale and cabbage into roughly 2-inch pieces and spread on a large nonstick baking sheet. Drizzle with olive oil or lemon juice, and sprinkle salt-free seasoning or salt to taste. Roast in a preheated oven at 380ºF for 10 minutes, stirring halfway through.
3. Roast Edamame: On a separate baking sheet, toss the edamame with olive oil or lemon juice, onion powder, garlic powder, sumac, and salt-free seasoning. Bake alongside the veggies. After the initial 10 minutes, increase the oven temperature to 400ºF and continue roasting the edamame until golden brown, about 10 more minutes (20 minutes total).
4. Make the Dressing: In a jar or medium bowl, combine white miso, tamari, rice vinegar, minced garlic, grated ginger, and maple syrup. Shake vigorously with the lid on or whisk until thoroughly blended.
5. Dress and Marinate: Add the desired amount of dressing to the raw salad and let it marinate for at least 20 minutes before serving to develop flavor.
6. Serve: Optionally, cook soba noodles or your preferred grain according to package instructions. Serve the salad topped or mixed with the cooked noodles or grains for a hearty meal.

Notes

• For extra flavor, allow the raw salad to marinate in the miso dressing for 20 minutes or longer.
• Feel free to substitute cilantro with parsley, mint, or basil according to your preference.
• Use gluten-free tamari to keep the dish gluten-free if needed.
• The roasted version adds a warm, caramelized flavor to the veggies and edamame, while the raw version keeps it fresh and crunchy.
• Alternative grains such as quinoa, farro, or kamut work well if soba noodles are unavailable or to vary textures.

Keywords: miso bowl, high protein salad, roasted vegetables, edamame, kale salad, Japanese dressing, healthy bowl, soba noodles