Miso Bowl (High-Protein)

If you’re looking for a quick and healthy meal that packs a punch of flavor and nutrition, then this Miso Bowl (High-Protein) is just what you need! It’s one of those recipes that I go back to time and time again, especially on busy weeknights when I want something refreshing yet satisfying. The combination of crunchy kale, vibrant red cabbage, and protein-rich edamame creates a delightful texture that you’ll love. Plus, it’s versatile enough to serve at family gatherings or as a meal prep option for the week ahead.

This bowl is not only delicious but also simple to whip up. You can enjoy it raw or cooked, making it perfect for any occasion. Trust me, once you try this recipe, it will become a beloved staple in your kitchen!

Why You’ll Love This Recipe

• Super quick to prepare: With just 10 minutes of prep time, you can have a nourishing meal ready in no time.
• Packed with protein: The edamame and soba noodles contribute to a high-protein dish that keeps you feeling full and energized.
• Family-friendly: This colorful bowl appeals to kids and adults alike, making it great for shared meals.
• Versatile ingredients: Feel free to mix and match the veggies based on what you have on hand!
• Delicious flavor: The miso sauce ties everything together with a savory depth that you’ll crave.

Ingredients You’ll Need

Gathering simple and wholesome ingredients is part of the fun! For this Miso Bowl (High-Protein), you’ll find everything you need right at your local grocery store. Here’s what goes into this delicious dish:

For the Base

• 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)

For Seasoning

• 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 Miso Sauce

• 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)

For the Noodles

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

Variations

One of the best things about this Miso Bowl is its flexibility! You can easily adapt it based on your preferences. Here are a few ideas:

• Swap the protein: Try using chickpeas or tofu instead of edamame for a different texture and flavor.
• Change up the greens: Use spinach or arugula if kale isn’t your favorite; both add great nutrients!
• Add more crunch: Toss in some shredded carrots or sliced bell peppers for extra color and crunch.
• Make it spicy: Add some chili flakes or sriracha to the miso sauce for a kick!

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 6-8 minutes. Cooking them first ensures they’re ready to mix with all the fresh veggies and sauce later on.

Step 2: Chop Your Veggies

While the noodles are cooking, chop your kale and red cabbage into bite-sized pieces. Don’t worry about making them perfect; rustic cuts add character! This step is crucial as it makes your bowl visually appealing and easy to eat.

Step 3: Cook the Edamame

In a small pot, bring water to boil and add the frozen edamame. Cook them for about 3-5 minutes until tender. Drain and set aside. This adds a lovely pop of color while boosting the protein content of your dish.

Step 4: Mix Up Your Sauce

In a bowl, whisk together white miso, tamari, rice vinegar, minced garlic, grated ginger, and maple syrup until smooth. This sauce brings all those wonderful flavors together! Adjust sweetness if needed; everyone has different tastes!

Step 5: Combine Everything

In a large serving bowl, combine your cooked noodles, chopped veggies, cooked edamame, scallions, herbs, sesame seeds, and peanuts if you’re using them. Drizzle generously with your miso sauce and toss gently until well combined.

Step 6: Serve & Enjoy!

Your Miso Bowl is ready! Whether you serve it warm or cold doesn’t matter; it’s delicious either way! Enjoy it fresh as a solo meal or share it with friends—either way will surely impress!

Pro Tips for Making Miso Bowl (High-Protein)

Creating the perfect Miso Bowl is a delightful experience, and with these handy tips, you’ll take your dish to the next level!

• Prep Ahead: Prepare your veggies and miso sauce in advance. This not only saves time on busy days but also allows the flavors to meld beautifully.

• Customize Your Noodles: Feel free to swap out soba noodles for quinoa or farro if you’re looking for a gluten-free option. Each grain brings its own unique texture and flavor.

• Add Protein Variety: While edamame packs a punch of protein, consider adding chickpeas or tofu for an extra boost! They are excellent sources of plant-based protein and will keep you fuller longer.

• Play with Textures: For added crunch, toast your peanuts or sprinkle some sunflower seeds on top. It adds a delightful contrast to the tender greens!

• Experiment with Miso Types: Different miso varieties have unique flavors; try using red miso for a stronger taste or yellow miso for something milder. This can significantly change the character of your bowl!

How to Serve Miso Bowl (High-Protein)

Serving your Miso Bowl is just as fun as making it! With a bit of creativity, you can transform this dish into a beautiful centerpiece for any meal.

Garnishes

• Chili flakes: A sprinkle of chili flakes adds a spicy kick that perfectly complements the miso’s umami flavor.
• Toasted sesame seeds: These add both crunch and nuttiness, enhancing the overall flavor profile.
• Fresh herbs: A scattering of fresh cilantro or basil not only looks beautiful but also brightens up the dish with fresh aromatic notes.

Side Dishes

• Cucumber Salad: A refreshing cucumber salad dressed in rice vinegar and sesame oil complements the savory flavors of the Miso Bowl while adding a crisp texture.
• Roasted Sweet Potatoes: Their natural sweetness balances out the salty miso sauce, making them an excellent side choice.
• Quinoa Salad: A light quinoa salad mixed with cherry tomatoes, avocado, and lemon gives a refreshing contrast while boosting protein content.
• Steamed Broccoli: Simple yet nutritious, steamed broccoli adds vibrant color and additional vitamins to your meal.

With these serving suggestions, your High-Protein Miso Bowl will be not only satisfying but visually stunning too! Enjoy every bite as you nourish your body with this wholesome dish.

Make Ahead and Storage

This Miso Bowl (High-Protein) is perfect for meal prep, making it an excellent choice for busy days. You can easily prepare it in advance and store it, so a delicious and nutritious meal is always on hand.

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.

Freezing

• Portion the Miso Bowl into freezer-safe containers.
• Leave some space at the top of each container to allow for expansion.
• Freeze for up to 2 months.

Reheating

• Thaw in the refrigerator overnight if frozen.
• Reheat in a microwave-safe dish for about 2-3 minutes, stirring halfway through.
• Alternatively, reheat on the stove over medium heat until warmed through.

FAQs

Here are some common questions about this delicious recipe!

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

Absolutely! You can skip the noodles or substitute them with grains like quinoa or farro, which also provide great texture and protein.

How long does this Miso Bowl (High-Protein) last in the fridge?

The Miso Bowl can be stored in an airtight container in the refrigerator for up to 3 days, making it a fantastic option for meal prep!

Is this Miso Bowl (High-Protein) suitable for vegans?

Yes! This recipe is completely plant-based and free from any animal-derived ingredients, making it a perfect choice for vegan diets.

What can I use instead of miso paste?

If you don’t have miso paste on hand, you can create a similar umami flavor using tahini mixed with a bit of soy sauce or tamari as an alternative.

Final Thoughts

I hope you find joy in making this vibrant and nutritious Miso Bowl (High-Protein)! It’s not only packed with flavor but also designed to keep you energized throughout your day. Enjoy experimenting with different toppings and flavors, and feel free to share your creations! Wishing you happy cooking and delightful meals ahead!