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5.0 from 12 votes

Harvest Bowl Recipe

When you meal prep this Harvest Bowl, you'll have a healthy salad that's ready when you are. Chicken, roasted sweet potatoes, Brussels sprouts, and goat cheese are tossed with a balsamic vinaigrette and served over wild rice for an easy, irresistible meal.

Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr
Servings: 8 servings
Calories: 520 kcal
Course: Main Course
Cuisine: American

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 potatoes peeled and cut into ½-inch cubes
  • 2 Tbsp. oil
  • ½ tsp. garlic powder
  • ½ tsp. chili powder
  • ½ tsp. paprika
  • 1 tsp. salt
  • ½ tsp. black pepper
Roasted Brussels Sprouts
  • 1 lb. Brussel sprouts ends trimmed, cut in half
  • 1 Tbsp. oil
  • 1 Tbsp. pure maple syrup
  • ¾ tsp. salt
  • ¼ tsp. black pepper
Balsamic Vinaigrette**
  • ½ cup oil
  • ¼ cup balsamic vinegar
  • 3 Tbsp. pure maple syrup
  • salt to taste
Harvest Bowl
  • 4-6 cups chopped kale ribs removed
  • 1 lb. chicken cooked, shredded
  • 1 medium-sized apple cut into ½-inch pieces
  • ½ cup pecans coarsely chopped, roasted
  • ¼ cup pumpkin seeds roasted and salted
  • 4 oz. goat cheese crumbled

Instructions

For the Wild Rice:
    Cup of Yum
  1. Add the rice to a fine mesh strainer and rinse under cool running water for 1-2 minutes.
  2. 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.
  3. If excess liquid remains, add it back to the fine mesh strainer to drain.
For the Roasted Vegetables:
  1. Preheat oven to 425 degrees.
  2. 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.
  3. 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.
  4. 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:
  1. 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:
  1. 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

  • How to prep ahead of time: You can make all the parts of the bowl 1 to 2 days ahead of time and build it when you're ready to eat. Simply keep everything separate in the fridge.
  • How to store: Keep leftover harvest bowls in an airtight container in the fridge for up to 3 to 4 days. The kale will start to wilt and the dressing will separate slightly. Give it a good mix before enjoying.
  • How to freeze: It is not recommended to freeze the harvest bowl once it's been built.

Nutrition Information

Calories 520kcal (26%) Carbohydrates 44g (15%) Protein 22g (44%) Fat 30g (46%) Saturated Fat 4g (20%) Polyunsaturated Fat 8g Monounsaturated Fat 16g Trans Fat 0.1g Cholesterol 43mg (14%) Sodium 943mg (39%) Potassium 825mg (24%) Fiber 7g (28%) Sugar 13g (26%) Vitamin A 9088IU (182%) Vitamin C 51mg (57%) Calcium 89mg (9%) Iron 3mg (17%)

Nutrition Facts

Serving: 8servings

Amount Per Serving

Calories 520

% 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.