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November 30, 2020

Miso Mustard Protein Bowl with Butternut Squash

This Miso Mustard Protein Bowl is a plant-based and gluten-free dish, perfect for a quick and healthy meal. It's simple yet full of flavor!

Miso Mustard Protein Bowl

This dish is a little different than my usual recipes.

Why? Normally, my recipes are completely homemade - if I use a 'product' it's something simple with only one or two ingredients, like date syrup or vegetable broth.

Today's recipe give's the option to use a store-bought dressing. This will make the recipe quicker and easier for you to make, while still packing a punch with the flavor.

Miso Mustard Protein Bowl

If you'd prefer to make your own dressing, I'll provide a quick note with instructions to make a dressing that's completely homemade.

Whichever method you choose, this bowl will delicious! The base of the bowl is fresh kale, massaged with a miso mustard dressing. Top the kale with tofu marinated in the miso mustard dressing, butternut squash roasted with curry powder, and cooked buckwheat. Sprinkle sesame seeds and sprouts on top to add some extra texture and color. And drizzle with additional dressing, as desired.

Let's jump in!

Features

  • Dietary needs — this recipe is plant-based, gluten-free, and sugar-free
  • Perfect lunch or dinner — with greens, grains, and beans, this bowl is a complete meal, you won't have to worry about adding a side or snack to the recipe
  • Make ahead — this bowl is great for meal prep, you can easily make a week's worth of bowls for a tasty lunch all week

Miso Mustard Protein Bowl

Ingredients

  • Butternut Squash: Squash gives this bowl a richness and starchiness that makes it super filling.
  • Curry Powder: We'll use this to coat the squash for a nice savory balance to the sweetness of the butternut squash.
  • Firm Tofu: Tofu is a great protein source. If cooked right, it's not squishy and gross, but rather crisp and delicious. More instructions below.
  • Amazon Kitchen Miso Mustard Dressing*: I was introduced to this dressing through my work - if you're in a pinch and want a tasty dressing grab yourself a bottle of Miso Mustard Dressing. If you'd prefer a whole food version, check out the section below for an easy substitute.
  • Uncooked Buckwheat: You might see these in the store called "buckwheat groats". This is just another name for buckwheat. And don't worry, buckwheat is gluten free!
  • Kale: You can use green kale if you'd like, but for these pictures I used purple kale.
  • Sesame Seeds: For garnish!

Miso Mustard Protein Bowl

How to make a Miso Mustard Protein Bowl

Step 1. Preheat the oven to 450. Line two baking sheets with aluminum foil.

Step 2. Chop the tofu into 1/2" cubes. Reserve 2 tablespoons of the miso mustard dressing* mixture for the kale. Then, in a medium bowl, mix the tofu and dressing. Allow to marinate 5-10 minutes. Then arrange the tofu on one of the baking sheets and bake with the squash for 25-30 minutes.

Step 3. Meanwhile, peel and chop the butternut squash into a 1/2" dice. Arrange on the second baking sheet and sprinkle with curry powder. Bake for 20 minutes, until soft. Sprinkle with water if the squash starts to burn.

Step 4. While the squash and tofu are baking, cook the buckwheat. Add the buckwheat groats and 2 cups of water to a medium pot and bring to a boil, reduce the heat to low and cook 10-15 minutes, until the water is evaporated. Watch the buckwheat carefully to avoid overcooking.

Step 5. While the buckwheat is cooking, de-stem the kale and chop into bite-sized pieces. Place the kale in a large bowl and add the reserved dressing. Massage the kale for a few minutes.

Step 6. When all the ingredients are finished cooking (this should be around the same time), assemble the bowls. Place a bed of kale in each bowl, then add a scoop of buckwheat. Top with squash and tofu. Drizzle with additional Miso Mustard dressing and sprinkle with sesame seeds. Enjoy!

Miso Mustard Protein Bowl

How to make your own Miso Mustard Dressing

If you're not interested in a store-bought dressing or simply want a healthier option, you can make your own miso mustard dressing to use.

Mix the following ingredients together. This should make enough for the recipe and a little extra for drizzling on the bowl at the end.

  • 1/3 Cup White Miso
  • 3 Tablespoons Rice Vinegar
  • 3 Tablespoons Dijon Mustard
  • 1 Teaspoon Liquid Aminos
  • 1 Teaspoon Sesame Seeds
  • 1/2 Teaspoon Lemon Juice
  • 1/4 Teaspoon Grated Ginger
  • Salt, to taste

Preparation and Storage

Preparation: This Miso Mustard Protein Bowl is GREAT for meal prep. The recipe serves 2-3, so simply double each quantity for a whole week's worth of lunches. You can prep and cook each ingredient ahead of time.

Storage: This recipe will last about a week or two, roughly the same length as any home-cooked meal. Watch your kale carefully, though, it may go bad sooner than the other ingredients.

Recipe Prayer

Thank you God for flavorful, healthy meals. We are grateful for Your abundance. Amen.

Related Recipes

Looking for more tasty, preppable bowls? I've got a few recipes calling your name:

Miso Mustard Protein Bowl

Miso Mustard Protein Bowl with Butternut Squash

This Miso Mustard Protein Bowl is a plant-based and gluten-free dish, perfect for a quick and healthy meal. It's simple yet full of flavor!

Author:

Elizabeth

Serves:

2

Prep:

10

min

cook:

30

min

total:

40

min

Ingredients

  • 1 Cup Butternut Squash
  • 2 Teaspoons Curry Powder
  • 1 Block Firm Tofu
  • 1/3 Cup Amazon Miso Mustard Dressing, plus more for serving
  • 1/2 Cup Uncooked Buckwheat
  • 2 Bunches Kale I used purple kale
  • Sesame Seeds, for topping

Instructions

  1. Preheat the oven to 450. Line two baking sheets with aluminum foil.
  2. Chop the tofu into 1/2" cubes. Reserve 2 tablespoons of the miso mustard dressing* mixture for the kale. Then, in a medium bowl, mix the tofu and dressing. Allow to marinate 5-10 minutes. Then arrange the tofu on one of the baking sheets and bake with the squash for 25-30 minutes.
  3. Meanwhile, peel and chop the butternut squash into a 1/2" dice. Arrange on the second baking sheet and sprinkle with curry powder. Bake for 20 minutes, until soft. Sprinkle with water if the squash starts to burn.
  4. While the squash and tofu are baking, cook the buckwheat. Add the buckwheat groats and 2 cups of water to a medium pot and bring to a boil, reduce the heat to low and cook 10-15 minutes, until the water is evaporated. Watch the buckwheat carefully to avoid overcooking.
  5. While the buckwheat is cooking, de-stem the kale and chop into bite-sized pieces. Place the kale in a large bowl and add the reserved dressing. Massage the kale for a few minutes.
  6. When all the ingredients are finished cooking (this should be around the same time), assemble the bowls. Place a bed of kale in each bowl, then add a scoop of buckwheat. Top with squash and tofu. Drizzle with additional Miso Mustard dressing and sprinkle with sesame seeds. Enjoy!

Recipe Notes

*To make your own dressing mix the following ingredients together:

  • 1/3 Cup White Miso
  • 3 Tablespoons Rice Vinegar
  • 3 Tablespoons Dijon Mustard
  • 1 Teaspoon Liquid Aminos
  • 1 Teaspoon Sesame Seeds
  • 1/2 Teaspoon Lemon Juice
  • 1/4 Teaspoon Grated Ginger
  • Salt, to taste

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August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography