Harvest Bowl Recipe
User Reviews
5
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Prep Time
30 mins
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Cook Time
30 mins
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Total Time
1 hr
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Servings
8 servings
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Calories
520 kcal
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Course
Main Course
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Cuisine
American
Harvest Bowl Recipe
Description
This Harvest Bowl features wild rice cooked in vegetable broth for a nutty base. Sweet potatoes are cubed, tossed with spices, and roasted alongside Brussels sprouts glazed lightly with maple syrup. The mixture covers a kale bed and is topped with shredded cooked chicken, diced apple, toasted pecans and pumpkin seeds, plus crumbled goat cheese for creaminess and tang.
The varied textures include tender roasted vegetables, chewy rice, crisp apple, crunchy nuts, and soft cheese. The balsamic vinaigrette with maple syrup adds acidity and sweetness, balancing the bowl’s depth. Roasting at high heat caramelizes the vegetables’ natural sugars while maintaining firmness.
This bowl suits lunches or light dinners, offering a filling combination of protein, vegetables, fruit, and grains. Preparing elements one to two days ahead and storing separately avoids sogginess. Leftovers keep refrigerated for several days though kale wilts and dressing separates; stirring before eating refreshes flavor.
Ingredients
Wild Rice
- 1 cup wild rice
- 3 cups vegetable broth
- 1 Tbsp. butter or oil
- salt to taste
Roasted Sweet Potatoes
- 1 lb. sweet potato peeled and cut into ½-inch cubes
- 2 Tbsp. neutral cooking oil generic cooking oil
- ½ tsp. garlic powder
- ½ tsp. chili powder
- ½ tsp. paprika
- 1 tsp. salt
- ½ tsp. black pepper
Roasted Brussels Sprouts
- 1 lb. Brussels sprouts ends trimmed, cut in half
- 1 Tbsp. neutral cooking oil generic cooking oil
- 1 Tbsp. pure maple syrup
- ¾ tsp. salt
- ¼ tsp. black pepper
Balsamic Vinaigrette**
- ½ cup neutral cooking oil generic cooking oil
- ¼ cup balsamic vinegar
- 3 Tbsp. pure maple syrup
- salt to taste
Harvest Bowl
- 4-6 cups kale ribs removed, chopped
- 1 lb. chicken cooked, shredded
- 1 apple cut into ½-inch pieces, medium-sized
- ½ cup pecans coarsely chopped, roasted
- ¼ cup pumpkin seeds roasted and salted
- 4 oz. goat cheese crumbled
Instructions
For the Wild Rice:
- Add the rice to a fine mesh strainer and rinse under cool running water for 1-2 minutes.
- Combine the rice and the broth or water in a medium-sized pot over high heat. Bring it to a boil and then reduce heat to low. Cover the pot with a lid and simmer for 50-60 minutes, or until cooked through.
- If excess liquid remains, add it back to the fine mesh strainer to drain.
For the Roasted Vegetables:
- Preheat oven to 425 degrees.
- Add the sweet potato cubes and 2 tablespoons of oil to a large bowl. Toss until the potatoes are well coated. Mix up the garlic powder, chill powder, paprika, salt, and black pepper in a small bowl and sprinkle over the sweet potatoes. Toss until completely coated.
- Line a large baking sheet with parchment paper and spread out the potatoes in a single layer. Bake in the preheated oven for 10 minutes while preparing the brussels sprouts.
- Add the trimmed and cut Brussels sprouts to a large bowl along with 1 tablespoon of oil, the maple syrup, ¾ tsp. salt, and ¼ tsp. black pepper. Toss until well combined. After the potatoes have cooked for 10 minutes, move them to one half of the sheet pan and then spread out the Brussels sprouts on the other half. Return to the oven for an additional 15-20 minutes, or until the sprouts are crispy and cooked through.
For the Balsamic Vinaigrette:
- Add all ingredients to an 8-16 ounce mason jar and shake for 20-30 seconds, or until combined. Give the dressing another shake before serving to re-combine the ingredients.
For the Harvest Bowl:
- Add the chopped kale, wild rice, roasted vegetables, shredded chicken, toasted pecans, diced apple, pumpkin seeds, and goat cheese to a large bowl. Drizzle with your desired amount of balsamic vinaigrette. Enjoy!
Notes
- Prepare all bowl components 1–2 days ahead and store them separately in the fridge to keep textures fresh.
- Leftover assembled bowls can be refrigerated up to 3–4 days; kale may wilt and dressing separate, so stir well before eating.
- Freezing the assembled Harvest Bowl is not recommended due to texture changes.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 520 kcal
% Daily Value*
| Calories | 520kcal | 26% |
| Carbohydrates | 44g | 15% |
| Protein | 22g | 44% |
| Fat | 30g | 46% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 8g | 47% |
| Monounsaturated Fat | 16g | 80% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 43mg | 14% |
| Sodium | 943mg | 39% |
| Potassium | 825mg | 18% |
| Fiber | 7g | 28% |
| Sugar | 13g | 26% |
| Vitamin A | 9088IU | 182% |
| Vitamin C | 51mg | 57% |
| Calcium | 89mg | 9% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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