Fall Harvest Bowl

Embrace the flavors of the season with this vibrant Fall Harvest Bowl. A nourishing blend of roasted root vegetables, hearty grains, and crisp autumn fruit, this dish is designed to satisfy both your palate and your body. Whether you're looking for a wholesome weeknight dinner or a stunning meal prep option, this bowl brings together the perfect balance of sweet, savory, and tangy elements in every bite.

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The star of the show is the combination of roasted sweet potatoes and spiced chickpeas, which provide a grounding, earthy base. When paired with the brightness of fresh diced apples and a zingy apple cider vinaigrette, the dish truly comes alive, celebrating the best of autumn's harvest.

Ingredients

• Grains: 1 cup wild rice (uncooked), 2 cups water or vegetable broth
• Vegetables: 2 medium sweet potatoes (peeled and diced), 1 lb Brussels sprouts (trimmed and halved), 1 bunch kale (stems removed, leaves chopped), 2 stalks celery (thinly sliced), 1 medium apple (cored and diced)
• Legumes: 1 can (15 oz) chickpeas (drained, rinsed, and dried)
• Nuts & Cheese: 1/3 cup sliced almonds, 1/2 cup feta cheese (crumbled)
• For Roasting: 3 tbsp olive oil (divided), 1/2 tsp smoked paprika, 1/2 tsp garlic powder, salt and black pepper
• Dressing: 2 tbsp olive oil, 1 tbsp apple cider vinegar, 1 tsp Dijon mustard, 1 tsp maple syrup or honey, salt and pepper

Instructions

Step 1

Preheat oven to 425°F (220°C) and line two baking sheets with parchment paper.

Step 2

Toss diced sweet potatoes and halved Brussels sprouts with 1.5 tbsp olive oil, salt, and pepper. Spread on the first baking sheet.

Step 3

Toss chickpeas with 1.5 tbsp olive oil, smoked paprika, garlic powder, salt, and pepper. Spread on the second baking sheet.

Step 4

Roast vegetables and chickpeas for 25–30 minutes, tossing halfway through, until golden and crisp. Let cool slightly.

Step 5

While roasting, combine wild rice and water in a saucepan. Bring to a boil, then simmer, covered, for 35–40 minutes until tender. Drain any excess liquid.

Step 6

Massage chopped kale with a pinch of salt in a large bowl for 1–2 minutes until softened.

Step 7

Whisk together the dressing ingredients: olive oil, apple cider vinegar, Dijon mustard, maple syrup, salt, and pepper.

Step 8

Assemble the bowls by dividing the kale, wild rice, roasted vegetables, chickpeas, apple, and celery among four bowls.

Step 9

Drizzle with the prepared dressing and top with sliced almonds and crumbled feta.

Step 10

Serve immediately while warm, or store in the refrigerator to enjoy as a cold grain bowl.

Zusatztipps für die Zubereitung

To ensure success, use a sharp knife for uniform dicing of the sweet potatoes, which helps them roast evenly. Ensure your chickpeas are patted completely dry before tossing with oil to achieve maximum crispiness. Required tools for this recipe include two baking sheets, a saucepan with a lid, a large mixing bowl, and a small jar for whisking the vinaigrette.

Varianten und Anpassungen

This recipe is easily adaptable to different dietary needs. For a vegan version, simply omit the feta or substitute it with a plant-based alternative. If you prefer different grains, quinoa or brown rice work beautifully as substitutes for wild rice. For those with nut allergies, omit the almonds or replace them with toasted pumpkin seeds for a similar crunch.

Serviervorschläge

For an extra pop of flavor, consider adding a handful of dried cranberries. This bowl pairs exceptionally well with a crisp Sauvignon Blanc to balance the richness of the roasted vegetables and feta. Nutritionally, each serving provides 470 calories, 14g of protein, and 56g of carbohydrates, making it a complete and satisfying meal.

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Enjoy this wholesome celebration of autumn flavors. Whether shared with friends or enjoyed as a quiet, healthy meal at home, this Fall Harvest Bowl is sure to become a seasonal favorite in your kitchen.

Recipe FAQs

→ Can I make this bowl ahead of time?

Yes, this bowl is excellent for meal prep. Roast the vegetables and chickpeas up to 4 days in advance, cook the rice, and store everything separately in airtight containers. Add fresh ingredients like apple and feta just before serving, and keep the dressing on the side until ready to eat.

→ What can I substitute for wild rice?

Quinoa, brown rice, farro, or even couscous work well as alternatives. Each grain brings slightly different cooking times and textures, but all complement the roasted vegetables beautifully. Adjust cooking time according to your chosen grain.

→ How do I make this vegan?

Simply omit the feta cheese or replace it with a plant-based feta alternative. The bowl remains satisfying and protein-rich from the chickpeas, wild rice, and almonds. You could also add avocado for extra creaminess.

→ Why should I massage the kale?

Massaging kale with salt breaks down its tough cell structure, transforming it from bitter and fibrous to silky and tender. This simple 1-2 minute step makes the raw kale much more enjoyable and helps it absorb the dressing better.

→ Can I use different seasonal vegetables?

Absolutely. Butternut squash, parsnips, carrots, or beets work well in place of sweet potatoes. Feel free to add other roasted vegetables like cauliflower or bell peppers based on what's available or what you enjoy.

→ How do I get the chickpeas really crispy?

Pat them very dry with paper towels before seasoning, spread them in a single layer without overcrowding the pan, and don't stir too frequently during roasting. The high oven temperature helps them develop a satisfying crunch.