Macrobiotic Bowl From The Tasting Table Test Kitchen

Build your own macrobiotic bowl

If you're unfamiliar with macrobiotic bowls, here's the gist: In one vessel, you get a balanced mix of whole grains, vegetables, beans, greens and seaweed–all designed with optimal nutrition in mind. Here, we've charted out the ideal portions of each element (above), as well as our suggested add-ins (below). You've got your foundation. Now get building.

Macro Bowl

Recipe from the Tasting Table Test Kitchen

The Tasting Table Macro Bowl
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Our build-your-own macrobiotic bowl has endless possibilites.
Prep Time
Cook Time
Total time: 1 hour, 5 minutes
  • Sunflower Dressing
  • ⅓ cup unsalted, unsweetened sunflower seed butter
  • ¾ cup water
  • Juice of 1 lemon
  • ½ teaspoon kosher salt
  • Macro Bowl
  • ¼ cup dried wakame seaweed
  • Ice
  • 1 tablespoon kosher salt
  • 1¼ cups frozen edamame
  • 2 cups snap peas, cleaned and halved on the bias
  • ½ bunch asparagus, tough ends snapped off and spears sliced on a bias into 1- to 1½-inch pieces
  • 2 cups broccoli florets
  • 1 cup cooked quinoa
  • 1 cup cooked brown rice
  • 2 cups mizuna, coarsely chopped
  • 1 carrot, peeled into ribbons with a vegetable peeler
  1. Make the sunflower dressing: To a blender jar, add the sunflower seed butter, the ¾ cup water, the lemon juice and the ½ teaspoon kosher salt. Blend until smooth.
  2. Prepare the macro bowl: In a medium bowl, add the dried wakame and cover with cold water. Soak for 5 minutes until the wakame expands and is soft. Drain the wakame and pat dry with paper towels.
  3. Fill a large bowl with the ice and cold water and set aside. Fill a large saucepan with water and bring to a boil over high heat. Add the 1 tablespoon kosher salt, the edamame, snap peas, asparagus and broccoli, return to a boil and blanch the vegetables until they are bright green and crisp-tender, 2 to 3 minutes. Drain in a fine-mesh sieve and immediately transfer the vegetables to the ice water to chill. Drain the vegetables in a fine-mesh sieve and transfer them to a paper-towel-lined baking sheet.
  4. Assemble the macro bowls: Mix together the quinoa and brown rice, then divide the quinoa-brown rice mixture among 4 bowls. Top each bowl with some of the mizuna, edamame, snap peas, asparagus, broccoli, carrot ribbons and seaweed. Serve with the sunflower dressing. Calories per Serving: 400; Sodium: 820mg; Total Carbohydrate: 52g; Fiber: 10g; Fat: 16g
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