Fall Harvest Bowl

As the leaves begin to turn, there is nothing more comforting than a vibrant Fall Harvest Bowl. This nourishing, autumn-inspired meal combines earthy wild rice and kale with the natural sweetness of roasted potatoes and apples. Each bite offers a satisfying mix of textures, from the crunch of toasted almonds and celery to the creamy finish of crumbled feta cheese.

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Preparing this bowl is a journey of seasonal scents. From the smoky aroma of paprika-dusted chickpeas in the oven to the sharp, fresh scent of apple cider vinegar in the dressing, this dish brings the essence of fall directly into your kitchen. It is an easy yet impressive main dish that satisfies both hunger and the soul.

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

1. Oven Prep

Preheat your oven to 425°F (220°C) and line two large baking sheets with parchment paper.

2. Season Vegetables

Toss the diced sweet potatoes and halved Brussels sprouts with 1.5 tablespoons of olive oil, salt, and pepper. Spread them evenly on the first baking sheet.

3. Prepare Chickpeas

Toss the dried chickpeas with the remaining 1.5 tablespoons of olive oil, smoked paprika, garlic powder, salt, and pepper. Spread them on the second baking sheet.

4. Roasting

Roast everything for 25–30 minutes, tossing the ingredients halfway through, until the vegetables are golden and the chickpeas are crisp. Let them cool slightly.

5. Cook Grains

In a saucepan, combine the wild rice and water or broth. Bring to a boil, then reduce to a simmer. Cover and cook for 35–40 minutes until tender, draining any excess liquid.

6. Prepare Greens

In a large mixing bowl, massage the chopped kale with a pinch of salt for 1–2 minutes until the leaves become softened and dark green.

7. Make Dressing

In a small bowl or jar, whisk together the olive oil, apple cider vinegar, Dijon mustard, maple syrup, salt, and pepper.

8. Assemble

Divide the massaged kale, cooked wild rice, roasted vegetables, crispy chickpeas, diced apple, and sliced celery among four serving bowls.

9. Garnish

Drizzle the prepared dressing over each bowl and top with the sliced almonds and crumbled feta.

10. Serve

Serve immediately while warm, or store in the refrigerator to enjoy as a cold salad bowl.

Zusatztipps für die Zubereitung

To ensure maximum crispiness, make sure the chickpeas are thoroughly patted dry before roasting. Using two separate baking sheets prevents overcrowding, allowing the Brussels sprouts and sweet potatoes to caramelize properly rather than steaming. A sharp knife and a sturdy cutting board will make dicing the autumn produce much easier.

Varianten und Anpassungen

This recipe is highly adaptable. You can substitute quinoa or brown rice for the wild rice if you prefer a different grain texture. For a vegan version, simply omit the feta or use a plant-based feta alternative. For extra flavor and crunch, try adding a handful of dried cranberries or pumpkin seeds.

Serviervorschläge

This Fall Harvest Bowl is delicious whether served warm straight from the oven or chilled as a meal-prep salad. To elevate the dining experience, pair this dish with a crisp white wine, such as a Sauvignon Blanc, which complements the tartness of the apple and the saltiness of the feta.

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Whether you are looking for a healthy weeknight dinner or a vibrant dish for your next gathering, this Fall Harvest Bowl brings together the very best ingredients of the season in one beautiful, satisfying package.

Recipe Q&A

→ Can I make this harvest bowl ahead of time?

Yes, this bowl meal preps beautifully. Roast vegetables and chickpeas up to 4 days ahead, cook wild rice in advance, and store components separately. Assemble fresh and add dressing just before serving for best texture.

→ What can I substitute for wild rice?

Brown rice, quinoa, or farro work well as alternatives. Adjust cooking time according to grain package directions. For a lighter option, try cauliflower rice for a low-carb variation.

→ How do I get crispy chickpeas?

Pat chickpeas thoroughly dry with paper towels before roasting. Spread them in a single layer without overcrowding the pan, and roast at high heat (425°F) until golden and crunchy throughout, about 25-30 minutes.

→ Is this bowl served warm or cold?

Both ways work wonderfully. Serve immediately after assembling for a warm comforting meal, or refrigerate components and enjoy chilled as a hearty salad. The flavors develop even more after marinating in the dressing.

→ How do I make this vegan?

Simply omit the feta cheese or replace it with a plant-based feta alternative, chopped avocado, or extra toasted nuts. The dressing is naturally vegan as written using maple syrup instead of honey.

→ Why massage the kale?

Massaging kale with salt breaks down tough cell walls, making the leaves tender and less bitter. This simple 1-2 minute step transforms raw kale into a silky base that absorbs the dressing beautifully.