Name: 10-Minute High-Protein Miso Bowl
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Japanese
Ingredients: 1 large bunch kale (about 4 packed cups chopped); 1/2 medium red cabbage (about 4 packed cups chopped); 3 scallions (thinly sliced, white and light green parts); 1/2 cup chopped cilantro (or parsley, mint, or basil); 10 ounces shelled frozen edamame; 1/2 cup unsalted peanuts (roughly chopped, optional); 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 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 to taste); 8 ounces soba noodles (or vermicelli noodles, quinoa, farro, or kamut)

Description

Experience the vibrant flavors and nutritional benefits of the Miso Bowl (High-Protein) – a delightful dish that comes together in just 10 minutes! This quick, nourishing meal features a colorful medley of fresh vegetables like kale and red cabbage, combined with the rich umami notes of homemade miso sauce. With protein-packed edamame and optional peanuts, this bowl is perfect for meal prep or as a satisfying dinner on busy weeknights. Whether served warm over soba noodles or enjoyed cold as a refreshing salad, the Miso Bowl is versatile enough to please any palate.

Ingredients

Scale

1 large bunch kale (about 4 packed cups chopped)
1/2 medium red cabbage (about 4 packed cups chopped)
3 scallions (thinly sliced, white and light green parts)
1/2 cup chopped cilantro (or parsley, mint, or basil)
10 ounces shelled frozen edamame
1/2 cup unsalted peanuts (roughly chopped, optional)
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 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 to taste)
8 ounces soba noodles (or vermicelli noodles, quinoa, farro, or kamut)

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Instructions

Boil water in a cooking pot. Add the soba noodles and cook according to package instructions until al dente. Drain and rinse under cold water. Set aside.
While the noodles are cooking: Chop the kale and red cabbage into bite-sized pieces. Thinly slice the scallions and chop your choice of herbs.
In another pot: Bring water to a boil. Add frozen edamame and cook for about 5 minutes until heated through. Drain and set aside.
In a small mixing bowl: Combine white miso, tamari, rice vinegar, minced garlic, ginger, and maple syrup. Whisk together until smooth.
In a large mixing bowl: Combine kale, cabbage, edamame, scallions, cilantro, peanuts if using. Drizzle with olive oil or lemon juice. Pour in miso sauce and toss well to combine.
Divide into bowls over soba noodles or serve as a salad.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Main Dish
Method: Mixing/Cooking
Cuisine: Japanese

Nutrition

Serving Size: 1 bowl (approximately 350g)
Calories: 291
Sugar: 5g
Sodium: 450mg
Fat: 12g
Saturated Fat: 2g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 34g
Fiber: 10g
Protein: 13g
Cholesterol: 0mg