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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

What a tasty bowl! The base of the bowl is fresh kale, massaged with a miso mustard dressing. Top the kale with tofu marinated in 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!

Why I love this recipe

  • 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.
  • Tofu: Tofu is a great protein source. If cooked right, it's not squishy and gross, but rather crisp and delicious. More instructions below.
  • Miso Mustard Dressing: a tasty dressing made from miso, rice vinegar, Dijon mustard, liquid aminos (or tamari), sesame seeds, lemon juice, and ginger
  • 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 Ingredients

How to make a Miso Mustard Protein Bowl

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

Step 2. Make the miso mustard dressing. Combine all the dressing ingredients in a small bowl.

Step 3. Chop the tofu into 1/2" cubes. In a medium bowl mix the tofu with 1/3 cup of the miso mustard dressing. Allow to marinate 5-10 minutes. Arrange the tofu on one of the baking sheets and bake for 25-30 minutes.

Step 4. Meanwhile, peel and chop the butternut squash into a 1/2" dice. Arrange on the second baking sheet and sprinkle with curry powder. Bake in the oven with the tofu for 15-20 minutes, until soft.

Step 5. 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 6. While the buckwheat is cooking, de-stem the kale and chop into bite-sized pieces. Place the kale in a large bowl and massage with 2 tablespoons of the miso dressing. For best results, massage the kale several minutes.

Step 7. When all the ingredients are finished cooking, assemble the bowls. Place a bed of kale in each bowl, then add a scoop of buckwheat. Top with squash and tofu. Drizzle with any leftover dressing and sprinkle with sesame seeds. Enjoy!

Miso Mustard Protein Bowl

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.

Miso Mustard Protein Bowl

Related Recipes

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

Tried this recipe?

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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

  • 2 Cups Cubed Butternut Squash (1 small squash)
  • 2 Teaspoons Curry Powder
  • 1 Block Firm Tofu
  • 1 Recipe Miso Mustard Dressing, divided (see below)
  • 1/2 Cup Uncooked Buckwheat
  • 2 Bunches Kale
  • Sesame Seeds, for topping

Miso Mustard Dressing

  • 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

Instructions

  1. Preheat the oven to 450°F. Line two baking sheets with aluminum foil.
  2. Make the miso mustard dressing. Combine all the dressing ingredients in a small bowl.
  3. Chop the tofu into 1/2" cubes. In a medium bowl mix the tofu with 1/3 cup of the miso mustard dressing. Allow to marinate 5-10 minutes. Arrange the tofu on one of the baking sheets and bake for 25-30 minutes.
  4. Meanwhile, peel and chop the butternut squash into a 1/2" dice. Arrange on the second baking sheet and sprinkle with curry powder. Bake in the oven with the tofu for 15-20 minutes, until soft.
  5. 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.
  6. While the buckwheat is cooking, de-stem the kale and chop into bite-sized pieces. Place the kale in a large bowl and massage with 2 tablespoons of the miso dressing. For best results, massage the kale several minutes.
  7. When all the ingredients are finished cooking, assemble the bowls. Place a bed of kale in each bowl, then add a scoop of buckwheat. Top with squash and tofu. Drizzle with any leftover dressing and sprinkle with sesame seeds. Enjoy!
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April 28, 2022
Jean Mastin
Elizabeth: Thank you so much for making my meal times wonderful again. I am 86 yrs plus, and was finding eating dull and dreary. Now it is " scrum delicious time to eat". . Blessings de Jean
Hi Jean - Thanks so much for your kind words. I'm so glad you are enjoying my recipes. Please let me know if you ever have recipe requests or if there's anything else I can do to keep your meals delicious!
April 9, 2022
Katie
Can you leave nutritional info for your recipes? Serving size/calories would be so helpful! Trying mushroom lentil stew tonight! and looking forward to crispy chickpea stuffed sweet potatoes very soon. Thanks for creating healthy, attractive recipes!
Hi Katie - so excited to hear that you are trying some of my recipes! I'd love to hear how they go. I haven't posted nutritional information for my recipes because I know it can be difficult for some people with disordered eating to see nutrition facts. I've gotten a lot of requests to add them recently, so I'm working on a solution that can provide information for those who want it but not be triggering for others. In the meantime, if you're curious about the nutrient info about a particular recipe, I recommend using Cronometer. It's a website/app to track and understand nutrient info and I think it does a great job of emphasizing all the nutrients (not just macros). I hope this helps! Please let me know if I can help in any other way.
April 9, 2022
Vickey
U mentioned date sugar on this recipe but it’s not in the instructions. I know u add it but just in case u wanna add to instructions. Love ur recipes! Thank u. I’m thinking of going to vegan a little nervous tho lol
Hi Vickey - thanks so much for catching that! I am updating the post now. So happy to hear you enjoy my recipes. And exciting that you are thinking about going vegan!! If there's anything that I can do to help, please let me know.
March 28, 2022
Sr Maureen Egan
I'd love to try this soup. What are the nutritional values, like how much fat does it contain, carbs, etc.
Hi Sr Maureen - I usually don't post macronutrient information because I know each person has their own goals and I don't want to encourage or discourage anyone's specific goals. But I often use Cronometer as a tool to understand the nutritional profile of my recipes. I plugged the ingredient information for this recipe into Cronometer and got the following nutrient information per serving: 521 calories, 44g fat, 23g carbs, 16g protein. I hope this helps. Please let me know if you have any other questions and if you try the recipe!
March 26, 2022
Margareta Ahle
This curry is absolutely delicious.
Thank you so much! It's one of my favorites :)
March 23, 2022
Martha maloney
Thank you I have been doing the fruit and oatmeal, etc for years and I love it. I will try the pears. I refrigerate my left over oatmeal and with a touch of milk or fruit juice liquid it’s fine the next day. Just a warning about tofu; it interferes with some medicines especially Thyroid medicine. Thank you for the short prayers, there are lovely.
Hi Martha - thank you so much for your kind words. I'm glad you like the prayers! As someone who doesn't take any medications I have no issues with eating tofu and encouraging others to eat it too (it's a great source of protein!). That said, you should always consult with your doctor about possible interactions with medications. I have plenty of recipes without tofu, so hopefully you can find things that work for you!
March 3, 2022
Susan Cunningham
I made this for Ash Wednesday and it was delicious. It was also simple and not much work time once the mushrooms and onions were cut.
Hi Susan - I'm so glad you liked it!
March 1, 2022
Jade
When you say shape into a rectangular loaf, what dimensions? 1/2 thick by 8 inches long or?
My loaf was about 7" long and 4" wide with about 1" of height. Then I sliced it 1/2" thick along the long end to get 12ish biscotti. I will clarify this in the post! Let me know if this makes sense and if you have any other questions.
January 16, 2022
Tracy Henry
Made this tonight. Absolutely delicious Elizabeth. You got this one just right!
Oh yay! I'm so glad you enjoyed it :)
January 16, 2022
L Collins
Hi Could you please confirm two things:1. The amount of salt. Seems like too much. 2. The directions say there is lemon juice in the dressing but it’s not listed under ingredients. ThanksL.
Hi there! Confirming that the two teaspoons of salt in the dressing is correct. I didn't salt the cauliflower when roasting it or the salad after it was done, so this amount of salt was perfect. If you're concerned about it you can decrease the amount of salt in the dressing and then add more at the end if you need it. As for the lemon juice, SO sorry about that! It was a typo in my directions and I've removed it now. Hope this helps :)
December 20, 2021
Martha
This looks lovely! Do you have a recipe for the red pepper hummus also? Thank you!
Hi Martha! I don't have a recipe for red pepper hummus on my site. I suggest taking a traditional hummus recipe and blending in roasted red pepper.
November 22, 2021
Amanda J Lehmann
I tried these and they were delicious! A bit dense but flavorful and the "buckeye" blend of peanut and chocolate was on point! Recommend!
Yay! I'm so glad you liked them! -- Elizabeth
December 6, 2021
Grace
Hi, these look amazing. I was wondering, could I used powdered peanut butter in place of creamy for the recipe? thanks
Hi Grace! There is already some powdered peanut butter in this recipe, so adding more might make the texture more gluey. Also, the real peanut butter adds some fat, which helps create flavor. That said, if you want to use powdered peanut butter, I would suggest mixing it with a high-fat liquid like coconut cream and then measuring out 2/3 cup. Hope this helps! Let me know how it goes :) -- Elizabeth
November 15, 2021
Becky
You mention using vegetable broth in your introduction but it isn’t included in the recipe
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking. -- Elizabeth
September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
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