Original Post: https://www.evolvingtable.com/harvest-bowl/
Harvest Bowl Recipe
Harvest Bowls are hearty, colorful, and perfect for easy lunches or dinners all week long. Tender chicken, roasted sweet potatoes, Brussels sprouts, wild rice, goat cheese, and a homemade balsamic vinaigrette come together in a satisfying meal that's ideal for meal prep.
Servings: 8 servings
Ingredients
Wild Rice
- 1 cup wild rice
- 3 cups vegetable broth
- 1 tablespoon butter or oil
- Salt to taste
Roasted Sweet Potatoes
- 1 pound sweet potatoes peeled and cut into ½-inch cubes
- 2 tablespoons oil
- ½ teaspoon garlic powder
- ½ teaspoon chili powder
- ½ teaspoon paprika
- 1 teaspoon salt
- ½ teaspoon black pepper
Roasted Brussels Sprouts
- 1 pound brussel sprouts ends trimmed, cut in half
- 1 tablespoon oil
- 1 tablespoon pure maple syrup
- ¾ teaspoon salt
- ¼ teaspoon black pepper
Balsamic Vinaigrette**
- ½ cup oil
- ¼ cup balsamic vinegar
- 3 tablespoons pure maple syrup
- Salt to taste
Harvest Bowl
- 4-6 cups chopped kale ribs removed
- 1 pound 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 ounces 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.1 cup wild rice
- 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 cups vegetable broth
- If excess liquid remains, add it back to the fine mesh strainer to drain.
For the Roasted Vegetables:
- Preheat oven to 425 degrees.1 pound sweet potatoes, 2 tablespoons oil
- 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.½ teaspoon garlic powder, ½ teaspoon chili powder, ½ teaspoon paprika, 1 teaspoon salt, ½ teaspoon black pepper
- 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.1 pound brussel sprouts, 1 tablespoon oil, 1 tablespoon pure maple syrup, ¾ teaspoon salt, ¼ teaspoon black pepper
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.½ cup oil, ¼ cup balsamic vinegar, 3 tablespoons pure maple syrup, Salt
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!4-6 cups chopped kale, 1 pound chicken, 1 medium-sized apple, ½ cup pecans, ¼ cup pumpkin seeds, 4 ounces goat cheese
Video
Notes
- Wild Rice: Cook the rice in broth instead of water for extra flavor, and let it cool slightly before assembling the bowls.
- Sweet Potatoes: Cut the sweet potatoes into evenly sized cubes so they roast evenly and caramelize at the same rate.
- Brussels Sprouts: Arrange the sprouts cut-side down on the baking sheet for the crispiest edges.
- Kale: Massage the kale with a drizzle of the dressing for 1 to 2 minutes to soften the leaves and mellow their flavor.
- Chicken: Rotisserie chicken is a great shortcut and makes meal prep even easier.
- Apple: Add the chopped apple just before serving to keep it crisp and prevent browning.
- Meal Prep: Store the dressing separately and assemble just before serving for the freshest texture.
Nutrition
Calories: 520kcal | Carbohydrates: 44g | Protein: 22g | Fat: 30g | Saturated Fat: 4g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 16g | Trans Fat: 0.1g | Cholesterol: 43mg | Sodium: 943mg | Potassium: 825mg | Fiber: 7g | Sugar: 13g | Vitamin A: 9088IU | Vitamin C: 51mg | Calcium: 89mg | Iron: 3mg
