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Mushroom Kale Bowl

Mushroom Kale Bowl recipe

An excellent example of how to build the perfect salad that combines plant-based ingredients of various energy densities for a nutritious and satisfying meal.

  • Author: Dr. Rosane Oliveira
  • Prep Time: 30 minutes
  • Cook Time: 40 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 2 1x
Scale

Ingredients

Mushroom Kale Bowl

  • 2 cups kale, shredded
  • 1/2 cup Baked Tofu
  • 1/2 cup Portobello Sauce
  • 1/4 cup beets, raw, sliced
  • 1/4 cup bean sprouts
  • 1/4 cup wild rice, cooked
  • 2 tbsp basil, fresh
  • 2 tbsp Spicy Sunflower Seeds

Portobello Sauce

  • 1 cup mushrooms, chopped
  • 1/2 cup onion, chopped
  • 1 1/2 tsp tamari, low-sodium
  • 1 1/2 tsp tomato paste
  • 3/4 tsp maple syrup
  • 1/2 tsp garlic, fresh, minced
  • Black pepper, freshly ground, to taste
  • 1 cup Homemade Nut Milk or store-bought plant-based milk

Spicy Sunflower Seeds

  • 1/4 cup sunflower seeds, raw
  • 1/2 tsp chili powder
  • 1/4 tsp garlic, fresh, minced
  • Red chili flakes, to taste

Miso Sesame Ginger Dressing

  • 1/4 cup warm water
  • 2 tbsp rice vinegar
  • 2 tbsp tamari, low-sodium
  • 2 tbsp miso paste, light
  • 1 tbsp mirin
  • 1 1/2 tsp red chili flakes (optional)
  • 1/4 tsp garlic, fresh, minced
  • 1/4 tsp ginger, fresh, minced
  • Black pepper, freshly ground, to taste

Instructions

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.

Did you make this recipe?

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Rosane Oliveira, DVM, PhD

Rosane Oliveira, DVM, PhD

President & CEO, Plant-Based Life Foundation | Dr. Rosane Oliveira combines a lifelong passion for nutrition with 25 years of genetics research to create programs that help people develop healthy habits on their journey towards a more plant-based lifestyle. She is a Visiting Clinical Professor in Public Health Sciences and was the founding director of the first Integrative Medicine program at the UC Davis School of Medicine. She completed her postgraduate studies in Brazil and did her postdoctoral training in immunogenetics and functional genomics at the University of Illinois at Urbana-Champaign.