Combine miso and tahini, or sesame paste, to make a vibrant dressing that gives this meal-in-a-bowl some real punch.
Garbanzo beans and sweet potato provide heft, while mushrooms bring a sense of meatiness, all joining in to elevate the protein and fiber boost of quinoa.
Miso-Tahini-Mushroom Quinoa Bowl
Ingredients:
• 2 tablespoons extra-virgin olive oil
• 1 pound cremini mushrooms, thinly sliced
• Pinch salt, plus more to taste
• 1 tablespoon snipped chives
• 1 tablespoon soy sauce
• 4 cups cooked quinoa
• 1 can garbanzo beans, drained and rinsed
• 2 cups cubed golden sweet potato (boiled, drained and cut into 1/2-inch pieces)
• 4 cups packed baby arugula, divided
• Pepper, to taste
• 1 ripe avocado, pitted, peeled and thinly sliced
Dressing ingredients:
• 1/4 cup white miso paste
• 1/4 cup plus 2 tablespoons tahini
• 1/2 cup fresh lemon juice
• 1/4 cup water
Directions:
In a 12-inch nonstick skillet, heat the oil over medium. Add mushrooms with salt and saute 3-4 minutes. Add chives and soy sauce; saute another 2 minutes. Turn off heat. In a large bowl, whisk together the dressing ingredients until smooth. Set aside 1/3 cup.
Add quinoa to bowl of dressing, stirring with a spatula to fully coat. Fold mushrooms, beans, 3 cups of the arugula, sweet potato and cooked mushrooms into the dressing. Add additional dressing; season with salt and pepper.
Spoon salad into bowls. Top salad with sliced avocado and remaining 1 cup arugula.
Serves 4.
Approximate nutrient analysis per serving (not including salt to taste): 520 calories, 18 g fat, 2.5 g saturated fat, 0 mg cholesterol, 500 mg sodium, 75 g carbohydrate, 15 g fiber, 10 g sugar, 19 g protein. Nutritional analysis provided by Joannie Dobbs, Ph.D., C.N.S.
The Buddhist Tzu Chi Foundation is an international nonprofit with a local office in Kaimuki. Its mission of community service includes the promotion of a healthy vegetarian lifestyle. To learn more, visit facebook.com/hawaiitzuchi or call 808-737-8885.
