Pin to Board Celebrate the flavors of autumn with this vibrant Fall Harvest Bowl. A perfect harmony of earthy wild rice, massaged kale, and golden roasted vegetables, this bowl is both nourishing and deeply satisfying. With crispy chickpeas for protein and creamy feta for a touch of indulgence, it is a wholesome meal that captures the essence of the season in every bite.
Pin to Board The dish is brought together by a simple yet bright apple cider vinaigrette that cuts through the richness of the roasted vegetables. Whether you are looking for a colorful family dinner or a sophisticated side dish, this bowl offers a balanced profile of sweet, savory, and tangy notes.
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 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
Using a sharp knife and a sturdy cutting board will make prepping the Brussels sprouts and sweet potatoes much easier. For the best results, ensure your chickpeas are patted completely dry before roasting to achieve that perfect crispy texture. Don't skip the kale massage; it significantly improves the texture and helps the greens absorb the dressing.
Varianten und Anpassungen
If you don't have wild rice, you can easily substitute it with quinoa or brown rice. To make this recipe vegan, simply omit the feta cheese or use a plant-based feta alternative. For those who enjoy extra sweetness and crunch, adding dried cranberries or pumpkin seeds is a fantastic way to elevate the flavors.
Serviervorschläge
This Fall Harvest Bowl is incredibly versatile and can be served warm for a cozy dinner or chilled as a refreshing salad bowl. To complete the meal, pair it with a crisp white wine such as Sauvignon Blanc, which complements the tart apple and tangy dressing perfectly.
Pin to Board Wholesome, colorful, and packed with 14g of protein per serving, this bowl is a testament to how delicious healthy eating can be. Enjoy your autumn feast!
Common Questions
- → Can I make this bowl ahead of time?
Yes, this bowl meal preps beautifully. Store components separately in airtight containers for up to 4 days. Add dressing just before serving to keep everything fresh and crisp.
- → What can I substitute for wild rice?
Brown rice, quinoa, or farro work wonderfully as alternatives. Adjust cooking time accordingly—quinoa cooks faster while brown rice may take slightly longer than wild rice.
- → How do I make this vegan?
Simply omit the feta cheese or use a plant-based feta alternative. The bowl remains just as satisfying and flavorful without dairy.
- → Can I use other seasonal vegetables?
Absolutely. Butternut squash, parsnips, or beets can replace sweet potatoes. Feel free to adapt based on what's available at your local farmers market.
- → Why massage the kale?
Massaging kale with salt breaks down tough fibers, making it more tender and less bitter. This simple step transforms raw kale into a perfect base for grain bowls.
- → Is this served warm or cold?
It's delicious either way. Serve immediately for a warm comforting meal, or chill for a refreshing cold salad. The flavors develop beautifully when served cold.