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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.
Prep Time5 minutes
Course: Salad, Side Dish
Cuisine: Japanese
Keyword: Asian-inspired, crunchy, healthy lunch, meal prep, savory
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.