Macro Economics

Build your own macrobiotic bowl
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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

The Tasting Table Macro Bowl

Recipe from the Tasting Table Test Kitchen

Yield: 4 servings

Cook 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


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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