Description
This 10-minute high-protein longevity miso bowl is a vibrant and nutritious dish that can be enjoyed raw or cooked. Featuring a crunchy and flavorful combination of kale, cabbage, edamame, and a tangy miso dressing, it's perfect as a main course or hearty salad for a wholesome vegan meal.
Ingredients
Vegetables and Nuts
- 1 large bunch kale (about 4 packed cups chopped)
- ½ medium red cabbage (about 4 packed cups chopped)
- 10 ounces shelled frozen edamame
- 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)
Seasonings and Spices
- 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
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
- Prepare the Vegetables (Raw Salad): Chop the kale and cabbage in a food processor until finely chopped. Transfer the chopped greens to a large bowl to create a fine, crunchy base.
- Combine Ingredients (Raw Salad): Add the shelled edamame, garlic powder, onion powder, sumac, sliced scallions, chopped cilantro, sesame seeds, and optional peanuts to the bowl with the chopped kale and cabbage; toss gently to combine.
- Bake Vegetables (Cooked Salad): Chop kale and cabbage into approximately 2-inch pieces. Spread them on a large nonstick baking sheet. Drizzle with olive oil or lemon juice and sprinkle salt-free seasoning or salt as desired. Roast at 380ºF for 10 minutes, stirring halfway through to ensure even cooking and tender-crisp texture.
- Roast Edamame: Spread the edamame on a separate baking sheet. Toss with a drizzle of olive oil or lemon juice and season with onion powder, garlic powder, sumac, and salt-free seasoning. Place with the vegetables in the oven. After the vegetables finish roasting, increase oven temperature to 400ºF and continue roasting the edamame until golden and slightly crispy, about a total of 20 minutes baking time.
- Prepare the Miso Dressing: In a jar with a lid or a medium bowl, combine white miso, tamari, rice vinegar, minced garlic, grated ginger, and maple syrup. Shake vigorously or whisk until smooth and well blended to form a flavorful miso sauce.
- Dress the Salad: Add the desired amount of miso dressing to either the raw or cooked salad mixture. For raw salads, allow the salad to marinate in the dressing for at least 20 minutes to develop flavors deeply.
- Serve with Optional Grains: If desired, prepare soba noodles, vermicelli, quinoa, farro, or kamut according to package instructions. Serve the miso salad atop or mixed with your chosen grain. For soba noodles, cook until al dente and add just before serving to avoid sogginess.
Notes
- Longevity spices can be added to the dressing for an extra flavor boost: include ¼ teaspoon long pepper and ½ teaspoon ground black cumin seeds.
- Allow raw miso salad to marinate in dressing at least 20 minutes for more developed flavors.
- If using soba noodles, cook according to package directions and add to salad just before serving. Avoid refrigerating remaining noodles mixed with salad to prevent sogginess.
- Alternative grains such as vermicelli noodles, quinoa, kamut, barley, or farro make excellent nutritious bases for this salad.
- Nutrition facts provided are for the salad alone and do not include any added noodles or grains.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course, Salad
- Method: Roasting
- Cuisine: Vegan
