Miso Bowl (High-Protein)

If you’re looking for a quick and nutritious meal, this Miso Bowl (High-Protein) is just the ticket! It’s one of my favorite go-to recipes, especially on busy weeknights when I still want something delicious and satisfying. The crunchy combination of fresh kale, vibrant red cabbage, and hearty edamame tossed in a flavorful miso sauce makes every bite a delight. Plus, it’s perfect for family gatherings or meal prep for the week ahead!

This recipe is incredibly versatile; you can enjoy it warm or cold, making it suitable for any occasion. Whether you’re whipping it up for yourself or sharing with loved ones, this bowl will bring everyone together around the table with smiles.

Why You’ll Love This Recipe

• Quick to Make: With just 10 minutes of prep and 20 minutes of cooking, you can have a nutritious meal ready in no time!
• Packed with Protein: The combination of edamame and soba noodles offers a delightful protein boost to keep you energized throughout the day.
• Family-Friendly: Kids love the crunch and flavor, making it an easy way to sneak in some greens.
• Meal Prep Heaven: This Miso Bowl is perfect for prepping ahead. Just store it in the fridge and grab it whenever you need a healthy meal.
• Deliciously Versatile: Enjoy it as a salad or warm bowl — either way, it’s irresistibly tasty!

Ingredients You’ll Need

Let’s gather some simple, wholesome ingredients that come together beautifully in this Miso Bowl (High-Protein). You’ll find everything you need at your local grocery store!

For the Salad:

• 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)

For the 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, to taste)

For the Base:

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

Variations

One of the best parts about this Miso Bowl is its flexibility! Feel free to mix things up based on what you have on hand or your personal preferences.

• Swap the Protein: Try adding chickpeas or tofu for different protein options!
• Add More Veggies: Toss in other colorful veggies like bell peppers or carrots for extra crunch and nutrition.
• Change Up the Greens: If kale isn’t your thing, spinach or arugula make excellent substitutes.
• Spice It Up: Add chili flakes or sriracha if you like a little heat!

How to Make Miso Bowl (High-Protein)

Step 1: Prepare the Noodles

Start by cooking your soba noodles according to package instructions. This usually takes about 5-7 minutes. Cooking them perfectly will ensure they have a nice texture that holds up against all those wonderful veggies!

Step 2: Cook the Edamame

While your noodles are cooking, bring a small pot of water to boil. Add in the frozen edamame and cook for about 3-5 minutes until tender. This adds a lovely pop of color and protein to your bowl.

Step 3: Chop Your Veggies

While everything cooks away happily, take some time to chop your kale and cabbage into bite-sized pieces. The crunchiness from these greens is what makes this dish so refreshing! Don’t forget to slice those scallions too.

Step 4: Make the Dressing

In a bowl, whisk together the white miso, tamari, rice vinegar, minced garlic, grated ginger, and maple syrup until smooth. This dressing is where all the magic happens; it ties everything together with its rich umami flavor.

Step 5: Combine Everything

Once your noodles are cooked and drained (and cooled slightly), toss them into a large bowl along with the chopped kale, cabbage, edamame, scallions, cilantro (or whatever herbs you’ve chosen), sesame seeds, and peanuts if using. Drizzle over that delicious dressing we made earlier and give everything a good toss.

Step 6: Serve & Enjoy!

Your Miso Bowl (High-Protein) is now ready to be served! You can eat it right away while it’s warm or let it chill in the fridge for later. Either way, you’re in for a treat that’s not only healthy but also incredibly satisfying!

Pro Tips for Making Miso Bowl (High-Protein)

Creating a delicious Miso Bowl is a breeze when you follow these handy tips!

• Prep your ingredients in advance: Chopping your veggies and preparing the sauce ahead of time can make assembly a snap, especially on busy nights.
• Experiment with miso types: Different varieties of miso (like red or yellow) can alter the flavor profile of your bowl, giving you a chance to create unique tastes every time.
• Add extra protein: For those wanting even more protein, try adding tofu, chickpeas, or tempeh. They mix beautifully with the other ingredients and keep you fuller for longer.
• Customize your noodles: If you’re looking for gluten-free options, swap soba noodles for quinoa or rice noodles. This flexibility allows everyone to enjoy the dish!
• Taste as you go: Don’t forget to taste your sauce and veggies as you prepare. Adjust the seasonings according to your preference to make the dish truly yours.

How to Serve Miso Bowl (High-Protein)

Serving your Miso Bowl is all about creating a visually appealing and appetizing presentation. Here are some fun ideas to elevate your dish!

Garnishes

• Sesame seeds: A sprinkle of sesame seeds not only adds a delightful crunch but also enhances the nutty flavor of your bowl.
• Fresh herbs: Chopped cilantro, parsley, or mint can brighten up the dish and add a fresh burst of flavor that complements the miso dressing.

Side Dishes

• Cucumber Salad: A refreshing cucumber salad with rice vinegar and sesame oil makes for a light and tangy side that pairs perfectly with the richness of the Miso Bowl.
• Steamed Broccoli: Lightly steamed broccoli adds a nutritious crunch and vibrant color to your meal while keeping it healthy.
• Roasted Sweet Potatoes: The natural sweetness of roasted sweet potatoes contrasts nicely with the savory elements of the bowl, making it a satisfying addition.
• Edamame Hummus: Serve this creamy dip alongside veggie sticks for an extra protein boost and an enjoyable texture contrast.

Enjoy crafting your perfect Miso Bowl! Whether you keep it simple or dress it up with sides and garnishes, you’ll be savoring delicious flavors in no time.

Make Ahead and Storage

This Miso Bowl (High-Protein) is a fantastic option for meal prep! You can easily prepare the ingredients in advance and store them for quick meals throughout the week.

Storing Leftovers

• Allow the Miso Bowl to cool completely before storing.
• Transfer leftovers to an airtight container.
• Store in the refrigerator for up to 3 days.
• Keep the dressing separate until you are ready to serve for optimal freshness.

Freezing

• Assemble the bowl without the dressing and toppings if you plan to freeze it.
• Place in a freezer-safe container or bag, removing as much air as possible.
• Freeze for up to 2 months.
• Thaw overnight in the refrigerator before reheating.

Reheating

• If stored in the refrigerator, simply microwave on medium heat until warmed through, about 1-2 minutes.
• For frozen bowls, thaw overnight and then reheat as mentioned above or sauté in a pan with a splash of water until heated through.

FAQs

Here are some common questions you might have about making your Miso Bowl (High-Protein).

Can I make this Miso Bowl (High-Protein) without noodles?

Absolutely! You can enjoy this recipe as a salad without the noodles. Just increase the amount of veggies for a satisfying crunch.

How do I make this recipe gluten-free?

To make your Miso Bowl (High-Protein) gluten-free, simply use gluten-free tamari instead of soy sauce and ensure your noodles are gluten-free, like rice noodles or quinoa.

What can I substitute for edamame in this recipe?

If edamame isn’t available, you can replace it with chickpeas or any other high-protein bean such as black beans or lentils.

Is this dish suitable for meal prep?

Yes! The Miso Bowl (High-Protein) is perfect for meal prep. You can store it in individual portions for easy access throughout the week.

Final Thoughts

I hope you find joy in creating this delightful Miso Bowl (High-Protein)! It’s not just healthy and packed with flavor; it’s also incredibly versatile and perfect for any time of day. Whether you’re enjoying it fresh or reheated, each bite is sure to bring a smile. Happy cooking, and don’t hesitate to share your creations with friends and family!