Pin It Welcome the crisp air of autumn with this vibrant Fall Harvest Bowl. This recipe brings together the earthy goodness of wild rice and kale with the roasted sweetness of potatoes and Brussels sprouts, all brought to life by a zesty apple cider vinaigrette. It is a nourishing meal that captures the very essence of the season in one bowl.
Pin It The magic of this dish lies in the contrast between the warm, spiced chickpeas and the crisp, fresh bite of apple and celery. Each bite offers a sophisticated balance of sweet and savory notes, making it a perfect choice for anyone looking for a hearty, vegetarian main dish that doesn't compromise on flavor.
Ingredients
- Grains: 1 cup uncooked wild rice, 2 cups water or vegetable broth.
- Vegetables: 2 medium sweet potatoes (diced), 1 lb Brussels sprouts (halved), 1 bunch chopped kale, 2 sliced celery stalks, 1 diced medium apple.
- Legumes: 1 can (15 oz) chickpeas, drained and dried.
- Nuts & Cheese: 1/3 cup sliced almonds, 1/2 cup crumbled feta cheese.
- 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 one baking sheet.
- Step 3
- Toss chickpeas with remaining 1.5 tbsp olive oil, smoked paprika, garlic powder, salt, and pepper; spread on the second sheet.
- Step 4
- Roast vegetables and chickpeas for 25–30 minutes, tossing halfway through, until golden and crisp.
- Step 5
- Cook wild rice in a saucepan with water or broth; bring to a boil, then simmer covered for 35–40 minutes until tender.
- Step 6
- In a large bowl, massage chopped kale with a pinch of salt for 1–2 minutes until softened.
- Step 7
- Whisk together the dressing ingredients: olive oil, vinegar, mustard, syrup, salt, and pepper.
- Step 8
- Divide the kale, rice, roasted vegetables, chickpeas, apple, and celery among four bowls.
- Step 9
- Drizzle with dressing and top with sliced almonds and crumbled feta.
- Step 10
- Serve immediately warm, or chill to enjoy as a cold salad bowl.
Zusatztipps für die Zubereitung
For the best results, ensure your chickpeas are patted completely dry before roasting to achieve maximum crunch. Massaging the kale is a crucial step as it breaks down the tough fibers, making the leaves tender and more flavorful. If you find excess liquid in your wild rice after cooking, be sure to drain it well before assembling the bowls.
Varianten und Anpassungen
You can easily customize this bowl by substituting wild rice with quinoa or brown rice. For a vegan version, simply omit the feta or use a plant-based alternative. For extra flavor and crunch, try adding dried cranberries or pumpkin seeds. This dish is naturally gluten-free as long as you verify your feta cheese is gluten-free certified.
Serviervorschläge
This bowl is delicious served both warm and cold. If serving at a dinner party, pair it with a crisp white wine such as Sauvignon Blanc to complement the acidity of the apple cider vinaigrette. It also works beautifully as a meal-prep option, as the flavors continue to meld when stored in the refrigerator.
Pin It Whether you are looking for a healthy weekday lunch or a colorful centerpiece for an autumn gathering, this Fall Harvest Bowl delivers on every level. It is a satisfying, nutrient-rich meal that celebrates the very best ingredients of the season. Grab a fork and enjoy the wholesome flavors of the harvest.
Questions & Answers
- → Can I make this harvest bowl ahead of time?
Yes! This bowl meal preps beautifully. Store components separately in airtight containers for up to 4 days. Keep the dressing aside and add just before serving to maintain freshness.
- → What can I substitute for wild rice?
Quinoa, brown rice, or farro work well as alternatives. Adjust cooking time accordingly—quinoa takes about 15 minutes while brown rice needs 45 minutes to become tender.
- → How do I make this bowl vegan?
Simply omit the feta cheese or replace it with a plant-based feta alternative. The rest of the ingredients are naturally vegan, including the maple-sweetened dressing.
- → Why should I massage the kale?
Massaging kale with salt breaks down tough fibers, making it more tender and easier to eat. This simple step transforms raw kale from bitter to sweet and silky.
- → Can I use other seasonal vegetables?
Absolutely! Butternut squash, parsnips, or beets work well in place of sweet potatoes. Feel free to add roasted carrots or cauliflower based on what's available at your local market.
- → Is this bowl served warm or cold?
It's delicious either way! Serve it warm right after roasting for a comforting dinner, or chill the components and assemble cold for a refreshing lunch salad.