Description
This vibrant Harvest Bowl recipe combines nutty wild rice, sweet roasted sweet potatoes and Brussels sprouts, fresh kale, juicy apple pieces, toasted pecans and pumpkin seeds, shredded chicken, and creamy goat cheese, all brought together with a tangy balsamic vinaigrette. It’s a hearty, nutritious meal perfect for fall or anytime you crave a wholesome and colorful bowl full of flavors and textures.
Ingredients
Scale
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. Brussels sprouts, ends trimmed and 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 Assembly
- 4-6 cups chopped kale, ribs removed
- 1 lb. cooked, shredded chicken
- 1 medium-sized apple, cut into ½-inch pieces
- ½ cup pecans, coarsely chopped and roasted
- ¼ cup pumpkin seeds, roasted and salted
- 4 oz. goat cheese, crumbled
Instructions
- Prepare the Wild Rice: Rinse the wild rice under cool running water for 1-2 minutes using a fine mesh strainer to remove impurities. In a medium-sized pot, combine the rinsed rice and vegetable broth. Bring to a boil over high heat, then reduce heat to low, cover with a lid, and simmer for 50-60 minutes until the rice is tender and cooked through. Drain excess liquid if any remains.
- Preheat Oven: Set your oven to 425°F (220°C) to prepare for roasting the vegetables.
- Season Sweet Potatoes: In a large bowl, toss the peeled and cubed sweet potatoes with 2 tablespoons of oil. In a small bowl, mix garlic powder, chili powder, paprika, salt, and black pepper. Sprinkle this spice mix over the potatoes and toss until evenly coated.
- Start Roasting Sweet Potatoes: Line a large baking sheet with parchment paper. Spread the seasoned sweet potatoes in a single layer on one side of the sheet. Bake for 10 minutes while preparing the Brussels sprouts.
- Prepare Brussels Sprouts: In a large bowl, combine the halved Brussels sprouts with 1 tablespoon oil, maple syrup, salt, and black pepper. Toss well to coat evenly.
- Combine Vegetables on Baking Sheet: After the sweet potatoes have baked for 10 minutes, move them to one half of the baking sheet. Spread the prepared Brussels sprouts on the other half. Return the baking sheet to the oven and roast both vegetables for an additional 15-20 minutes until Brussels sprouts are crispy and sweet potatoes are tender.
- Make Balsamic Vinaigrette: In an 8-16 ounce mason jar, add oil, balsamic vinegar, maple syrup, and salt. Close the jar and shake vigorously for 20-30 seconds until all ingredients are well combined. Shake again just before serving.
- Assemble the Harvest Bowl: In a large bowl, add chopped kale, cooked wild rice, roasted sweet potatoes and Brussels sprouts, shredded chicken, toasted pecans, diced apple, pumpkin seeds, and crumbled goat cheese. Drizzle generously with the balsamic vinaigrette and toss lightly to combine. Serve immediately and enjoy your nutrient-packed Harvest Bowl!
Notes
- Use parchment paper for easy cleanup and even roasting of vegetables.
- Maple syrup adds a subtle sweetness balancing the savory spices on the vegetables.
- Feel free to substitute chicken with a plant-based protein to make it vegetarian.
- Adjust salt levels in the dressing and vegetables according to your taste preferences.
- Leftovers can be refrigerated up to 3 days; reheat gently to preserve texture.
