Fall Harvest Bowl

Embrace the vibrant colors and wholesome flavors of autumn with this nourishing Fall Harvest Bowl. This meal is a perfect celebration of the season, bringing together the earthiness of wild rice, the sweetness of roasted potatoes, and the satisfying crunch of fresh apples and almonds. Whether you're looking for a hearty lunch or a comforting dinner, this bowl is designed to be as beautiful as it is delicious.

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This bowl is more than just a salad; it's a complete, nutrient-dense meal. The combination of warm roasted vegetables and massaged kale creates a satisfying base that holds up well to the tangy apple cider vinaigrette. Each bite offers a delightful mix of savory, sweet, and smoky notes that will keep you coming back for more.

Ingredients

• Grains: 1 cup wild rice, uncooked; 2 cups water or vegetable broth
• Vegetables: 2 medium sweet potatoes, peeled and diced; 1 lb (450 g) 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 / 425 g) 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

This Fall Harvest Bowl is incredibly versatile and can be enjoyed warm immediately after preparation or chilled as a refreshing cold salad bowl for later consumption.

Varianten und Anpassungen

You can substitute quinoa or brown rice for the wild rice if preferred. For a vegan-friendly version, simply omit the feta or use a plant-based feta alternative. For extra flavor and crunch, try adding dried cranberries or pumpkin seeds.

Serviervorschläge

To elevate your meal, pair this vibrant bowl with a crisp white wine such as Sauvignon Blanc, which complements the tart apple and vinaigrette beautifully.

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This Fall Harvest Bowl is a testament to how simple, seasonal ingredients can create a meal that is both filling and sophisticated. Enjoy the wholesome goodness and the delightful textures of this autumn-inspired masterpiece.

Recipe FAQs

→ Can I make this ahead of time?

Yes, this bowl keeps beautifully for 3-4 days when stored in an airtight container. The flavors actually develop and improve after sitting. Just add the almonds right before serving to maintain their crunch.

→ What can I use instead of wild rice?

Quinoa, brown rice, or farro work great as substitutes. Adjust cooking time according to package directions since each grain cooks differently.

→ How do I make this vegan?

Simply omit the feta cheese or replace it with a plant-based feta alternative. The bowl remains satisfying and protein-rich from the chickpeas and wild rice.

→ Can I use other vegetables?

Absolutely. Butternut squash, parsnips, or carrots work well in place of sweet potatoes. You can also add roasted beets for extra color and sweetness.

→ Why massage the kale?

Massaging kale with salt breaks down the tough cell structure, making it tender and easier to eat. This simple step transforms raw kale from bitter and fibrous to silky and slightly sweet.

→ What protein pairs well with this?

Grilled chicken, roasted salmon, or shrimp would complement the flavors beautifully. For plant-based options, try adding baked tofu or tempeh.