Description

This high-protein Miso Bowl combines nutrient-dense kale, cabbage, and edamame with a flavorful miso dressing. It can be enjoyed as a raw chopped salad or a roasted version, perfect for a nutritious lunch or dinner. Served with soba or your choice of grains, it offers a satisfying, protein-packed meal that is both vegan and gluten free.

Ingredients

Scale

Vegetables & Legumes

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 & Spices

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

Nuts & Seeds

1/2 cup unsalted peanuts (roughly chopped, optional)

Dressing Ingredients

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)

Grain (optional)

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

Instructions

Chop the raw salad ingredients: Using a food processor, finely chop the kale and cabbage until they are finely chopped but not pureed. Transfer to a large bowl.
Mix salad components: Add the shelled edamame, garlic powder, onion powder, sumac, scallions, chopped cilantro, sesame seeds, and roughly chopped peanuts to the bowl with the greens. Toss gently to combine.
Prepare roasted veggies: For the cooked version, chop the kale and cabbage into roughly 2-inch pieces. Spread them evenly on a large nonstick baking sheet. Drizzle with olive oil or lemon juice, sprinkle with salt-free seasoning or salt to taste.
Roast vegetables: Place the baking sheet in a preheated oven at 380ºF (193ºC) and roast for 10 minutes, stirring halfway through to ensure even cooking and prevent burning.
Prepare and roast edamame: On another baking sheet, spread the shelled edamame. Toss with a drizzle of olive oil or lemon juice, along with onion powder, garlic powder, sumac, and salt-free seasoning. Place the edamame in the oven alongside the vegetables. Once vegetables finish roasting, increase oven temperature to 400ºF (204ºC) and roast edamame an additional 10 more minutes until golden brown (approximately 20 minutes total roasting time for edamame).
Make the dressing: In a jar with a lid or a medium bowl, combine white miso, tamari, rice vinegar, minced garlic, grated ginger, and maple syrup. Close the jar tightly and shake vigorously or whisk the ingredients together until smooth and well emulsified.
Dress the salad: Pour the desired amount of miso dressing over the raw chopped salad or the roasted vegetables and edamame. For the raw salad, allow it to marinate for at least 20 minutes before serving to meld the flavors.
Serve with grains (optional): Cook the soba noodles or your preferred grain according to package instructions. Drain and rinse if needed, then toss with the salad for a more filling and balanced meal.

Notes

You can customize herbs in the salad by swapping cilantro with parsley, mint, or basil according to your preference.
Optional peanuts add crunch and healthy fats; omit if allergic or for a nut-free version.
Sumac and onion/garlic powders are optional but add nice depth of flavor to the salad.
To keep it gluten free, use tamari instead of soy sauce and choose gluten-free grains like quinoa or kamut.
Letting the raw salad marinate for 20 minutes enhances the flavor and softens the kale slightly.
Roasting brings a different depth and mild sweetness to the kale, cabbage, and edamame.
Adjust miso and maple syrup quantities to suit taste preferences—miso adds umami and saltiness, maple syrup balances with sweetness.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Salad
Method: Roasting
Cuisine: Japanese-inspired

Keywords: miso bowl, high protein salad, kale salad, roasted edamame, healthy grain bowl, vegan miso dressing, gluten free salad