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Longevity Miso Bowl

Longevity Miso Bowl: A Flavorful Path to Wellness

Experience the delightful umami flavors of the Longevity Miso Bowl, a nutritious and vibrant dish that transforms simple ingredients into a wholesome meal.
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Prep Time 10 minutes
Cook Time 3 minutes
Resting Time 10 minutes
Total Time 23 minutes
Servings: 4 bowls
Course: Salad
Cuisine: Asian
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 bunch Kale Try lacinato for a tender texture.
  • 0.25 head Red Cabbage Swap with green cabbage for milder flavor.
  • 2 cups Shelled Frozen Edamame Chickpeas can be an alternative.
  • 2 stalks Scallions Chives can serve as a substitute.
  • 0.5 bunch Cilantro Parsley works well as an alternative.
For the Dressing
  • 3 tablespoons White Miso Tahini can be used for a creamy alternative.
  • 1 tablespoon Reduced Sodium Tamari Soy sauce can be an alternative.
  • 3 tablespoons Olive Oil Use avocado oil for a different flavor.
  • 1 tablespoon Rice Vinegar Apple cider vinegar can substitute.
  • 1 tablespoon Maple Syrup Honey or agave syrup can work in a pinch.
  • 2 tablespoons Fresh Lime Juice Lemon juice can substitute if unavailable.
  • 2 cloves Garlic Increase garlic powder if fresh is not available.
  • 1 tablespoon Ginger Ground ginger can substitute.
  • 1 teaspoon Onion Powder Fresh onions can lend a sharper taste.
  • 1 teaspoon Garlic Powder Opt for fresh garlic for robust flavor.
  • 1 teaspoon Sumac Lemon zest can serve as a substitute.
  • 1 tablespoon Salt-Free Seasoning A homemade blend of herbs can work well.
For Garnish
  • 2 tablespoons Sesame Seeds Poppy seeds can work in a pinch.
  • 2 tablespoons Peanuts Almonds or sunflower seeds are alternatives.

Equipment

  • Mixing bowl
  • Microwave
  • Small bowl
  • Salad Tongs

Method
 

Step-by-Step Instructions
  1. Begin by rinsing one bunch of fresh kale and a quarter head of red cabbage under cold water until thoroughly clean. Chop the kale into bite-sized pieces, removing the thick stems, and finely slice the red cabbage. Place the vibrant greens in a large mixing bowl.
  2. If using shelled frozen edamame, pop them into a microwave-safe bowl and microwave on high for 2-3 minutes until thawed and warmed through. Drain any excess water, then gently fold the edamame into the salad greens.
  3. In a small bowl, combine 3 tablespoons of olive oil, 1 teaspoon each of onion powder and garlic powder, and 1 teaspoon of sumac. Add 1 tablespoon of salt-free seasoning, sliced scallions, and chopped cilantro. Stir in 2 tablespoons of white miso, 1 tablespoon of reduced sodium tamari, 1 tablespoon of rice vinegar, and a splash of fresh lime juice. Whisk until all ingredients are emulsified.
  4. Pour the prepared miso dressing over the kale and edamame mixture. Toss the salad gently but thoroughly.
  5. Let your Longevity Miso Bowl sit for about 10 minutes before serving.
  6. Dish out generous portions of the salad in bowls, optionally topping with sesame seeds and crushed peanuts.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 15gProtein: 12gFat: 25gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 15gSodium: 250mgPotassium: 400mgFiber: 6gSugar: 5gVitamin A: 1500IUVitamin C: 30mgCalcium: 150mgIron: 2mg

Notes

Gently massage the kale with olive oil to soften it. Adjust dressing ingredients to taste. Store leftovers in an airtight container for 2 days.

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