Stop settling for boring, wilted greens. This 5-minute Miso Chopped Salad solves the “healthy lunch” dilemma by trading soggy lettuce for a robust, heavy-duty crunch that actually fills you up. It’s a minimal-effort, plant-based masterpiece that hits every flavor note from nutty sesame to tangy lemon. Straight from the creative mind of Melissa at Baked by Melissa (see her original reel here), it’s the ultimate game-changer for your meal prep routine.
Miso Chopped Salad
This Miso Chopped Salad is a masterclass in texture and "umami" (that savory, "more-please" flavor). It’s bright, crunchy, and surprisingly filling for a bowl of plants.
Servings: 4
Calories: 227kcal
Equipment
- 1 small bowl
- 1 large bowl
- 1 whisk
- 1 chef's knife or mandolin
Ingredients
The Dressing
- 2 Tbsp Miso Paste white or yellow
- 4 Tbsp Fresh Lemon Juice approx. 1–2 lemons
- 2 Tbsp Dijon Mustard
- ¼ cup Extra Virgin Olive Oil
- 1 Tbsp Toasted Sesame Oil
- 2 tsp Rice Vinegar or apple cider vinegar
- Salt & Pepper to taste
- 1 clove grated garlic optional
- 1 tsp maple syrup optional
- 1 tsp fresh ginger optional
The Salad Base
- 3 cups Green Cabbage finely chopped
- 2 cups Red Cabbage finely chopped
- 2 cups Carrots shredded
- 1 cup Alfalfa sprouts
- ½ bunch Fresh Cilantro chopped
Instructions
- Whisk the Base: In a small bowl or jar, mash together the miso paste, Dijon mustard, and lemon juice (plus any optional aromatics like ginger or garlic) until a smooth paste forms.
- Emulsify: Slowly drizzle in the olive oil and toasted sesame oil while whisking vigorously (or shake the jar) until the mixture is creamy and fully blended.
- Season: Add a pinch of salt and pepper. If the dressing is too thick, add 1 teaspoon of water at a time until it reaches your preferred consistency.
- Assemble: In a large mixing bowl, combine the green cabbage, red cabbage, shredded carrots, sprouts, and cilantro.
- Toss: Pour the miso dressing over the vegetables and toss thoroughly to ensure every bit of crunch is coated.
Notes
Estimated Nutrition (Per Serving)
Yields approximately 4 servings.| Nutrient | Amount per Serving |
| Calories | 227 kcal |
| Total Fat | 17.8g |
| Total Carbohydrates | 15g |
| Dietary Fiber | 5g |
| Protein | 3g |
| Sodium | 480mg |
Pro-Tips for Perfect Meal Prep
To keep this salad from turning into a sad, soggy mess by Tuesday, follow these prep hacks:- The “Dressing Barrier”: If you are prepping this for work, keep the dressing in a separate small container. Miso and salt draw moisture out of vegetables, which will wilt your cabbage over time.
- Cabbage is King: Unlike romaine or spinach, cabbage is incredibly hearty. If you do want to pre-mix it, cabbage can actually handle being dressed about 30–60 minutes before eating—it softens slightly while maintaining its structural integrity.
- The Sprout Strategy: Alfalfa sprouts are the “divas” of this recipe—they are delicate and prone to wilting. Store them in a separate airtight container with a dry paper towel and add them only right before you serve.
- Cold Water Shock: For the ultimate “restaurant-style” crunch, soak your chopped cabbage and carrots in a bowl of ice water for 10 minutes, then spin them completely dry in a salad spinner before assembling.
- Toast Your Toppings: If you decide to add almonds or sesame seeds, toast them in a dry pan for 2–3 minutes first. It heightens the nutty notes in the miso dressing significantly.
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