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.
The Tasting Table Macro Bowl
Recipe from the Tasting Table Test Kitchen
Yield: 4 servings
Cook Time: 1 hour 5 minutes
⅓ cup unsalted, unsweetened sunflower seed butter
¾ cup water
Juice of 1 lemon
½ teaspoon kosher salt
¼ cup dried wakame seaweed
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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