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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.

Ingredients

Scale

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

Find it online: https://reemcook.com/miso-bowl-high-protein-recipe/