Mushroom Kale Bowl

BY Rosane Oliveira, DVM, PhD

Our Mushroom Kale Bowl recipe is an excellent example of how to build the perfect salad. It combines leafy vegetables (kale, basil), cruciferous vegetables (kale), non-starchy vegetables (bean sprouts, beets), whole grains (rice), legumes (tofu), seeds (sunflower seeds), and extras (mushrooms) to create a salad that is both satiating and satisfying. Top it with our oil-free Sesame Ginger Miso Dressing for a health-promoting meal packed with flavor, plus use it as a template to create dozens of other creative mixes that maximize the vitamins and nutrients found in plant-based foods.

Ingredients

  • Mushroom Kale Bowl
  • 1/4 cup wild rice, cooked
  • 2 cup kale, shredded
  • 1/2 cup Portobello Sauce
  • 1/2 cup Baked Tofu
  • 1/4 cup beets, raw, sliced
  • 1/4 cup bean sprouts
  • 2 tablespoons basil leaves
  • 2 tablespoons Spicy Sunflower Seeds
  • Portobello Sauce
  • 1 cup mushrooms, chopped
  • 1 cup Homemade Nut Milk or store-bought plant-based milk
  • 1/2 cup onion, chopped
  • 1 1/2 teaspoons tamari, low-sodium
  • 1 1/2 teaspoons tomato paste
  • 3/4 teaspoon maple syrup
  • 1/2 teaspoon garlic, minced Freshly ground black pepper
  • Spicy Sunflower Seeds
  • 1/4 cup sunflower seeds, raw
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon garlic, minced Dash red chili flakes
  • Miso Sesame Ginger Dressing
  • 1/4 cup warm water
  • 2 tablespoons rice vinegar
  • 2 tablespoons tamari, low-sodium
  • 2 tablespoons white miso paste
  • 1 tablespoon mirin
  • 1 1/2 teaspoons red chili flakes (optional)
  • 1/4 teaspoon garlic, minced
  • 1/4 teaspoon ginger, minced
  • Freshly ground black pepper
  • PREP TIME 30
  • COOK TIME 40
  • Serves 2

Directions

Miso Sesame Ginger Dressing

  1. Combine all ingredients in mixer and pulse until smooth.

Portobello Sauce

  1. Sauté mushrooms and onions in a nonstick skillet over medium heat for 5–10 minutes.
  2. Add tamari, tomato paste, maple syrup, garlic and black pepper. Cook for 2 minutes.
  3. Whisk in nut milk and cook for 10–15 minutes or until thickened.

Spicy Sunflower Seeds

  1. Preheat oven to 350°F.
  2. Toss sunflower seeds and seasonings together in a small bowl.
  3. Spread onto a baking sheet and bake 15 minutes or until well toasted.

Mushroom Kale Bowl

  1. Add kale to the bottom of a bowl. Top with remaining ingredients and a drizzle of Miso Sesame Ginger. Can be served warm (Portobello Sauce and Baked Tofu) or cold.