Save Embrace the comforting flavors of autumn with this nourishing Fall Harvest Bowl. This vibrant meal combines hearty grains, roasted seasonal vegetables, and the crisp sweetness of fresh apples to create a balanced dish that is as beautiful as it is delicious.
Save This bowl is a celebration of seasonal textures. The earthiness of the wild rice pairs perfectly with the smoky roasted sweet potatoes and Brussels sprouts, while the tangy feta and maple-Dijon dressing bring all the components together into one cohesive, wholesome meal.
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 and chopped), 2 stalks celery (thinly sliced), 1 medium apple (cored and diced)
- Legumes: 1 can (15 oz) chickpeas (drained, rinsed, and patted dry)
- 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 to taste
- Dressing: 2 tbsp olive oil, 1 tbsp apple cider vinegar, 1 tsp Dijon mustard, 1 tsp maple syrup or honey, salt and pepper to taste
Instructions
- Step 1
- Preheat oven to 425°F (220°C). 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 one 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, cook wild rice: In a saucepan, combine wild rice and water (or broth). Bring to a boil, reduce to a simmer, cover, and cook for 35–40 minutes until tender. Drain excess liquid if needed.
- Step 6
- In a large bowl, massage chopped kale with a pinch of salt until softened, about 1–2 minutes.
- Step 7
- Prepare the dressing: Whisk together olive oil, apple cider vinegar, Dijon mustard, maple syrup (or honey), salt, and pepper.
- Step 8
- To assemble: Divide kale, wild rice, roasted sweet potatoes, Brussels sprouts, chickpeas, apple, and celery among four bowls.
- Step 9
- Drizzle each bowl with dressing, then top with sliced almonds and crumbled feta.
- Step 10
- Serve immediately, or chill for a cold salad bowl.
Zusatztipps für die Zubereitung
Efficiency is key: start the rice and the roasting simultaneously. Be sure to massage the kale thoroughly with salt; this process breaks down the tough fibers, making it much more tender and palatable. Ensure the chickpeas are very dry before roasting to achieve maximum crispiness.
Varianten und Anpassungen
If you prefer different grains, substitute quinoa or brown rice for the wild rice. To make this dish vegan, simply omit the feta or use a plant-based feta alternative. For extra crunch and sweetness, consider adding dried cranberries or pumpkin seeds.
Serviervorschläge
This bowl is incredibly versatile and can be served warm for a cozy dinner or cold as a refreshing meal-prep salad. Pair it with a crisp white wine such as Sauvignon Blanc to complement the acidity of the apple cider dressing.
Save This Fall Harvest Bowl is the perfect way to enjoy the bounty of the season. Nutritious, colorful, and packed with flavor, it is a satisfying meal that will leave you feeling energized and fueled.
Recipe FAQs
- → Can I make this ahead of time?
Yes, this bowl is excellent for meal prep. Store components separately in airtight containers for up to 4 days. Add dressing just before serving to maintain freshness.
- → What can I substitute for wild rice?
Quinoa, brown rice, or farro work beautifully as alternatives. Adjust cooking time according to grain package directions.
- → How do I make this vegan?
Simply omit the feta cheese or use a plant-based feta alternative. The bowl remains satisfying and protein-rich from chickpeas and wild rice.
- → Can I use different vegetables?
Absolutely. Butternut squash, parsnips, or carrots can replace sweet potatoes. Try roasted cauliflower or broccoli instead of Brussels sprouts based on seasonal availability.
- → What protein additions work well?
Grilled chicken, roasted salmon, or tempeh make excellent protein additions. For extra plant-based protein, add hemp seeds or double the chickpeas.
- → Is it better served warm or cold?
Both ways are delicious. Warm emphasizes the roasted vegetables, while chilled makes a refreshing salad. Serve at room temperature for the best of both worlds.