Longevity Miso Bowl with Kale, Cabbage, and Edamame
A crunchy, nutrient-dense bowl featuring kale, red cabbage, and edamame tossed in a tangy miso sauce. Ready in 25 minutes with raw or roasted options. Perfect for meal prep!
Ingredients
- For the Salad:
- 1 large bunch kale 4 packed cups chopped - curly or lacinato
- ½ medium red cabbage 4 packed cups chopped
- 10 ounces frozen edamame - shelled and thawed
- Drizzle olive oil or lemon juice - for roasted version
- 1 teaspoon onion powder - optional
- 1 teaspoon garlic powder - optional
- ¾ teaspoon sumac - optional
- ½ teaspoon salt-free seasoning or salt - to taste
- 3 scallions - thinly sliced white and light green parts
- ½ cup fresh cilantro - chopped or parsley, mint, or basil
- 1 tablespoon sesame seeds - white or black
- ½ cup unsalted peanuts - roughly chopped optional
- For the Miso Sauce:
- 1½ tablespoons white miso or mellow miso - low-sodium
- 1 tablespoon tamari or soy sauce - reduced sodium
- 3 tablespoons rice vinegar - unseasoned
- 2 cloves garlic - minced
- 1½ inches fresh ginger - minced or grated
- 1 tablespoon maple syrup or date syrup
- Optional for Serving:
- 8 ounces soba noodles or vermicelli noodles - or quinoa farro, or kamut
Instructions
- For Raw Miso Bowl:
- Prep the kale: Add kale to a food processor and pulse until finely chopped. Transfer to a large mixing bowl.
- Chop the cabbage: Add red cabbage to the food processor and pulse until finely chopped to match kale texture. Transfer to the bowl with kale.
- Add edamame: Thaw frozen edamame completely and add directly to the bowl with chopped vegetables.
- Make the dressing: Add miso, tamari, rice vinegar, minced garlic, grated ginger, and maple syrup to a jar. Secure lid and shake vigorously for 30 seconds until combined. Or whisk in a small bowl.
- Combine everything: Pour dressing over vegetables. Add scallions, cilantro, sesame seeds, and peanuts (if using). Toss thoroughly to coat.
- Marinate (optional): Let salad sit for at least 20 minutes to allow vegetables to soften slightly and flavors to meld.
- For Cooked Miso Bowl:
- Preheat oven: Set temperature to 380°F. Line two baking sheets with parchment paper.
- Roast cabbage: Spread chopped red cabbage on one baking sheet. Drizzle with olive oil or lemon juice. Bake for 10 minutes until edges are slightly crispy.
- Roast kale: Spread chopped kale on second baking sheet. Bake for 10 minutes until crispy at edges.
- Prepare edamame: Toss edamame with olive oil or lemon juice, onion powder, garlic powder, sumac, and salt-free seasoning. Spread on third baking sheet or add to cabbage sheet. Bake alongside vegetables.
- Cook noodles (if using): Bring large pot of water to boil. Cook soba noodles according to package directions (5-7 minutes). Transfer to cold water to stop cooking. Drain.
- Make miso sauce: Add all sauce ingredients to jar and shake vigorously, or whisk in bowl until smooth.
- Assemble bowl: Combine roasted vegetables, edamame, scallions, cilantro, sesame seeds, and peanuts in large bowl. Pour miso sauce over everything. Toss gently. Serve immediately over noodles or grain of choice.
Notes
Storage: Refrigerate dressed salad in airtight container for up to 5 days. Store grains/noodles separately to prevent sogginess.
Marinating Tip: Let raw salad sit in dressing for 20 minutes minimum for best flavor and texture.
Anti-Cancer Properties: To preserve sulforaphane in cooked cruciferous vegetables, either add ½ teaspoon mustard seed powder after roasting, or chop vegetables 40 minutes before cooking and let sit at room temperature.
Substitutions: Swap edamame with chickpeas
Use mint, basil, or parsley instead of cilantro
Try quinoa, kamut, barley, or farro instead of soba noodles (¾ cup cooked per serving)
Add ½ avocado per serving for extra creaminess Longevity Boost: Add ¼ teaspoon long pepper and ½ teaspoon ground black cumin seeds to dressing for additional anti-aging benefits.
Miso Varieties: White miso is mildest. Yellow miso has stronger flavor. Red miso is most intense—reduce tamari if using red miso.
Marinating Tip: Let raw salad sit in dressing for 20 minutes minimum for best flavor and texture.
Anti-Cancer Properties: To preserve sulforaphane in cooked cruciferous vegetables, either add ½ teaspoon mustard seed powder after roasting, or chop vegetables 40 minutes before cooking and let sit at room temperature.
Substitutions: Swap edamame with chickpeas
Use mint, basil, or parsley instead of cilantro
Try quinoa, kamut, barley, or farro instead of soba noodles (¾ cup cooked per serving)
Add ½ avocado per serving for extra creaminess Longevity Boost: Add ¼ teaspoon long pepper and ½ teaspoon ground black cumin seeds to dressing for additional anti-aging benefits.
Miso Varieties: White miso is mildest. Yellow miso has stronger flavor. Red miso is most intense—reduce tamari if using red miso.
