Fall Harvest Bowl

Embrace the flavors of autumn with this nourishing Fall Harvest Bowl. Combining the heartiness of wild rice with the earthy sweetness of roasted sweet potatoes and Brussels sprouts, this dish is a vibrant celebration of the season's best produce. Each bite offers a satisfying mix of textures, from crispy chickpeas to crunchy celery and toasted almonds, all rounded out by the creaminess of crumbled feta cheese.

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Whether you are preparing a wholesome weeknight meal or a festive seasonal lunch, this bowl provides a nutrient-dense and flavorful experience that is as beautiful to look at as it is delicious to eat.

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 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

To ensure your sweet potatoes and Brussels sprouts roast perfectly, avoid overcrowding the baking sheet; using two sheets as instructed allows for better air circulation. Make sure the chickpeas are thoroughly dried before tossing with oil and spices to achieve maximum crispiness.

Varianten und Anpassungen

Substitute quinoa or brown rice for wild rice if you prefer a different grain base. For a vegan-friendly version, simply omit the feta or use a plant-based alternative. You can also add dried cranberries or pumpkin seeds for extra layers of flavor and crunch.

Serviervorschläge

This Fall Harvest Bowl is incredibly flexible; it is delicious served warm immediately after preparation or chilled as a refreshing cold salad. For a sophisticated touch, pair this meal with a crisp white wine such as Sauvignon Blanc.

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This Fall Harvest Bowl is more than just a meal; it is a wholesome experience that brings together the best ingredients of the season in one bowl. Enjoy the vibrant colors and rich flavors of autumn today.

Recipe Questions & Answers

→ Can I make this bowl ahead of time?

Yes, prepare components up to 3 days in advance. Store roasted vegetables, rice, and dressing separately. Assemble bowls when ready to serve, adding almonds and feta last to maintain crunch.

→ What can I substitute for wild rice?

Quinoa, brown rice, or farro work well as alternatives. Adjust cooking time according to grain package directions. Each brings slightly different texture and flavor profile.

→ 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, wild rice, and nuts.

→ Can I use other vegetables?

Butternut squash, parsnips, or beets can replace sweet potatoes. Add roasted carrots or cauliflower. The roasting method works for most hearty fall vegetables.

→ Is this served warm or cold?

Delicious either way. Serve warm immediately after assembling, or refrigerate for a refreshing cold grain salad. The flavors develop beautifully when chilled.

→ What protein additions work well?

Grilled chicken, roasted tofu, or shrimp pair nicely. The chickpeas already provide 14g protein per serving, making it substantial as-is for vegetarians.