Eco-responsible Lent recipe: mustard miso protein bowl | earth beat

Editor’s note: In this series, Elizabeth Varga will explore how meat fasting impacts our relationships with self, others, the rest of creation, and God. Her thoughts and recipes will be posted on the Wednesdays and Fridays of Lent 2022. To receive this series by email, subscribe to EarthBeat Reflections.

“Therefore I say to you, do not worry about your life, what you will eat or what you will drink, nor about your body, what you will wear. Is not life more than food, and the body more than clothing? (Matthew 6:25).

Do you worry about food?

Are you worried about your body?

Have you ever suffered from food insecurity?

Do you feel like you know how to nourish your body well?

Is cooking stressful?

Do you have access to fresh produce and a variety of food options?

Do you resort to certain foods because it’s easier?

What is your experience of fasting?

How do you approach fasting? (With dread? With joy? With determination?)

If necessary, how can you work to change your attitude toward fasting?

Do you see food choices and fasting as ways to unite with God?

These protein bowls feature a bed of kale, butternut squash, cooked buckwheat (or grain of your choice), marinated tofu and a delicious miso sauce. Prepare in advance for a 5 minute assembly.


  • 2 cups cubed butternut squash (1 small squash)
  • 2 teaspoons curry powder
  • 1 block of firm tofu
  • 1 recipe Miso Mustard Vinaigrette, divided (see below)
  • 1/2 cup uncooked buckwheat
  • 2 bunches kale
  • sesame seeds, for garnish

Miso mustard vinaigrette

  • 1/3 cup white miso
  • 3 tablespoons of rice vinegar
  • 3 tablespoons dijon mustard
  • 1 teaspoon liquid aminos
  • 1 teaspoon sesame seeds
  • 1/2 teaspoon lemon juice
  • 1/4 teaspoon grated ginger


  1. Preheat the oven to 450°F. Line two baking sheets with aluminum foil.
  2. Prepare the miso mustard vinaigrette. Combine all dressing ingredients in a small bowl.
  3. Cut the tofu into 1/2″ cubes. In a medium bowl, toss the tofu with 1/3 cup of the miso mustard vinaigrette. Marinate 5-10 minutes. Arrange the tofu on one of the baking sheets and bake for 25 mins.-30 mins.
  4. Meanwhile, peel and cut the butternut squash into 1/2″ dice. Arrange on the second baking sheet and sprinkle with curry powder. Bake with the tofu for 15-20 minutes, until tender. he is tender.
  5. While the squash and tofu cook, cook the buckwheat. Add buckwheat groats and 2 cups of water to a medium saucepan and bring to a boil, reduce heat to low and cook 10-15 minutes, until water has evaporated. Watch the buckwheat carefully to avoid overcooking.
  6. While the buckwheat cooks, hull the kale and cut into bite-size pieces. Place the kale in a large bowl and toss with 2 tablespoons of the miso vinaigrette. For best results, massage the kale for several minutes.
  7. When all the ingredients are cooked, assemble the bowls. Place a bed of kale in each bowl, then add a scoop of buckwheat. Top with squash and tofu. Drizzle with any remaining dressing and sprinkle with sesame seeds. Enjoy!

Find recipe notes, substitutions and other nutritional information at