Pin to Board This Kale Harvest Grain Bowl is a vibrant, nutrient-packed meal that perfectly balances textures and flavors. Featuring tender massaged kale, fluffy quinoa, and golden roasted sweet potatoes, it is a wholesome dish that serves as both a hearty main and a refreshing salad.
Pin to Board The combination of crisp apples, juicy pomegranate seeds, and crunchy pepitas adds a delightful crunch to every bite. Brought together with a tangy homemade maple-mustard dressing, this bowl is as flavorful as it is beautiful.
Ingredients
- Grains & Greens: 1 cup quinoa (rinsed), 1 large bunch kale (about 6 cups, stems removed, leaves finely chopped).
- Roasted Vegetables: 2 medium sweet potatoes (peeled and diced), 2 tablespoons olive oil, 1/2 teaspoon sea salt, 1/4 teaspoon black pepper.
- Fresh Toppings: 1 medium apple (cored and diced), 1/2 cup pomegranate seeds, 1/4 cup pepitas (pumpkin seeds).
- Dressing: 3 tablespoons olive oil, 1 tablespoon apple cider vinegar, 1 tablespoon maple syrup or honey, 1 teaspoon Dijon mustard, 1/2 teaspoon sea salt, 1/4 teaspoon black pepper.
Instructions
- Step 1: Roast the Sweet Potatoes
- Preheat oven to 400°F (200°C). Toss diced sweet potatoes with 2 tablespoons olive oil, 1/2 teaspoon sea salt, and 1/4 teaspoon black pepper. Spread on a baking sheet and roast for 20–25 minutes, turning halfway, until golden and tender.
- Step 2: Prepare the Quinoa
- In a medium saucepan, combine rinsed quinoa with 2 cups water and a pinch of salt. Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes or until water is absorbed. Fluff with a fork and set aside.
- Step 3: Massage the Kale
- Place chopped kale in a large bowl. Drizzle with a tiny splash of olive oil and a pinch of salt, then massage kale with your hands for 1–2 minutes until softened and dark green.
- Step 4: Whisk the Dressing
- In a small bowl, whisk together 3 tablespoons olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper until well combined.
- Step 5: Assemble the Bowls
- Divide massaged kale among four bowls. Top each with equal portions of quinoa, roasted sweet potatoes, diced apple, pomegranate seeds, and pepitas.
- Step 6: Serve
- Drizzle with the prepared dressing just before serving.
Zusatztipps für die Zubereitung
Massaging the kale is a crucial step to ensure the leaves are tender and easy to eat. For the quinoa, ensure it is thoroughly rinsed before cooking to remove any natural bitterness from the seeds.
Varianten und Anpassungen
For extra protein, consider adding grilled chicken, tofu, or chickpeas. You can also swap pepitas for toasted sunflower seeds or walnuts, or use baby kale or spinach if curly kale is unavailable.
Serviervorschläge
This bowl pairs wonderfully with a crisp Sauvignon Blanc or a refreshing sparkling water with a slice of lemon. It works equally well as a light dinner or a prepped lunch for the next day.
Pin to Board This Kale Harvest Grain Bowl is a celebration of fresh, seasonal ingredients. Each serving provides a satisfying balance of healthy fats, complex carbohydrates, and vibrant greens for a truly restorative meal.
Common Questions
- → Why do you massage the kale?
Massaging kale with olive oil and salt breaks down tough fibers, making the leaves tender, dark green, and more enjoyable to eat raw.
- → Can I make this ahead?
Yes. Roast sweet potatoes and cook quinoa up to 3 days ahead. Store components separately and assemble when ready to serve.
- → What greens work best?
Curly kale holds up beautifully when massaged. Baby kale or lacinato (dino) kale are excellent alternatives. Spinach works without massaging.
- → How do I remove pomegranate seeds easily?
Score the pomegranate around the middle, twist to open, then hold each half cut-side down over a bowl. Tap firmly with a wooden spoon to release seeds.
- → Can I add more protein?
Absolutely. Grilled chicken, baked tofu, roasted chickpeas, or even a fried egg pair wonderfully with these flavors.
- → What dressing substitutions work?
Try balsamic vinaigrette, lemon-tahini, or a simple apple cider vinegar and honey mixture. Any light, tangy dressing complements these ingredients.