MISO ROASTED CAULIFLOWER WITH KOHLRABI-KALE MASH

This dish has all you need to nourish your body and fend off disease. Cauliflower, kale, and kohlrabi all rank among the top nutrient-dense, powerhouse vegetables to protect your health and happiness.

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According to some, cauliflower is the new kale. From your favorite restaurant or food blog to magazines and cooking shows, cauliflower is everywhere!

Are you a cauliflower lover too?

Cauliflower is such a versatile vegetable. It makes a wonderful pizza crust, rice or mash potato alternative. We often use it as a base of our vegan cheese sauces. Or have you ever tried to make an Indian-style gobi dish?

There’s an endless number of ways to cook cauliflower. Plus, all of the recipes are so different that you shouldn’t ever get sick of eating cauliflower!

While being low in calories, cauliflower packs impressive amounts of fiber and vitamins C, K, and many of the Bs. It is rich in various phytochemicals and antioxidants, which play a vital role in preventing chronic diseases such as heart diseases, auto-immune diseases, diabetes, and cancer.

I am starting the understand why some are calling cauliflower “the new kale”.

Are you a cauliflower lover just like us? If the answer is yes I am sure you are going to love this quick and easy dish.

Servings

2 people

Ready In:

45 min

Calories:

370 (per serving)

Good For:

Dinner

Introduction

About this Recipe

By: Amy Goodrich

For this recipe, I used the best, organic, local ingredients I could get my hands on.

The cute little baby cauliflower heads were organically grown on the Bokor Hydroponics farm which is located on Bokor mountain, about 20 to 30 km from my home. The same goes for the kohlrabi.

The kale comes from another organic farm located at the foot of that same mountain.

Don’t you love it how local, organically grown products come together in this nutritious, delicious, and beautiful dish?

Ingredients

6 baby cauliflower heads
3 small to medium-sized kohlrabi, chopped
2-3 cups kale, shredded
2 cloves of garlic
1 tbsp unsweetened nut milk (we used cashew milk)
A squeeze of lemon juice
Himalayan pink salt, nutmeg, and black pepper to taste

For the miso marinade

1 tsp garlic/ginger paste
1 tbsp roasted sesame oil
1 tbsp miso paste
1 tbsp olive oil

FYI: I make my garlic ginger paste by blending equal parts of ginger and garlic

Meet the powerhouse rock stars of this dish

Nutrition

Did you know that cauliflower ranks among the top powerhouse fruits and vegetables in the Centers for Disease Control and Prevention’s Aggregate Nutrient Density Index (ANDI)? ANDI is a scoring method that ranks whole foods based on their nutrient content per calorie. Find the other powerhouse fruits and veggies HERE

And no surprise, kale and kohlrabi are also on the list!

The nutrition information below is based on eating 2,000 calories a day. You may eat fewer or more calories a day depending on your age, gender, activity level, current weight, and whether you’re trying to lose or maintain your weight.

Dietary fiber 77% 77%
Carbs 18% 18%
Fat 19% 19%
Protein 32.5% 32.5%
Calories 18.5% 18.5%

NOTE:

The DRI (Dietary Reference Intake) for protein is 0.36 grams of protein per pound (0.8 grams per kg) of body weight.

This amounts to:

56 grams per day for the average sedentary man
46 grams per day for the average sedentary woman

Step by Step Instructions

Step 1

Boil kohlrabi for 25 to 30 minutes or until tender. When ready, drain well. If the kohlrabi is still too wet after, lightly cook for a few seconds on the stove until all water has evaporated. If to much water remains, the mash will be very runny.

Step 2

Preheat the oven to 200C (400F).

Add the baby cauliflower heads to an oven-safe dish. Mix all miso marinade ingredients in a small bowl. Gently massage the miso marinade into the cauliflower heads.

Roast in the oven for 20 to 30 minutes or until tender and nicely browned. The roasting time will depend on the size of your baby cauliflower heads.

Step 3

While the cauliflower is roasting, heat cooking oil over medium heat. Saute the garlic for a few seconds and add shredded kale.

Cook until wilted. Season with salt and pepper to taste. Add a squeeze of lemon juice to add extra zing. Mix well.

Step 4

Mash kohlrabi first before adding the cooked kale and a splash of nut milk. Mash again and season with salt, black pepper, and nutmeg to taste.

Step 5

Serve the kohlrabi-kale mash with the miso-roasted cauliflower heads.

Recipe notes

If you have read my post about soy, you may have noticed that I am not an advocate of using soy in the kitchen. Nonetheless, I make 2 exceptions to my no-soy rule: miso paste and soy sauce. Both are fermented, meaning the anti-nutrients are mostly neutralized. Plus, you only use these 2 soy products in very small amounts so it is unlikely that they will mess up your hormone balance.

ALSO, always make sure to buy organic, GMO-free soy sauce and miso paste. If you want to learn more about the health dangers of soy, click the link I provided below.

ALSO READ: SOY HEALTH RISKS: TO EAT OR NOT TO EAT?

A small introduction to miso paste

Miso paste is a Japanese fermented seasoning that adds a salty umami flavor to many of their traditional dishes such as miso soup.

It is produced by fermenting soybeans with salt and kōji (= a mold used for the fermentation process). Sometimes rice, barley, seaweed, or other ingredients are also added.

Miso has a similar texture to peanut butter and is fermented anywhere between a few weeks to several years. Just like peanut butter miso can be chunky or smooth. There are more than 1,000 different varieties, ranging in texture, flavor, and color.

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