Fall Harvest Bowl (Printable)

Nourishing bowl with roasted autumn vegetables, wild rice, kale, chickpeas, and feta.

# What You Need:

→ Grains

01 - 1 cup wild rice, uncooked
02 - 2 cups water or vegetable broth

→ Vegetables

03 - 2 medium sweet potatoes, peeled and diced
04 - 1 pound Brussels sprouts, trimmed and halved
05 - 1 bunch kale, stems removed and leaves chopped
06 - 2 stalks celery, thinly sliced
07 - 1 medium apple, cored and diced

→ Legumes

08 - 1 can (15 ounces) chickpeas, drained, rinsed, and patted dry

→ Nuts and Cheese

09 - 1/3 cup sliced almonds
10 - 1/2 cup feta cheese, crumbled

→ Roasting

11 - 3 tablespoons olive oil, divided
12 - 1/2 teaspoon smoked paprika
13 - 1/2 teaspoon garlic powder
14 - Salt and black pepper, to taste

→ Dressing

15 - 2 tablespoons olive oil
16 - 1 tablespoon apple cider vinegar
17 - 1 teaspoon Dijon mustard
18 - 1 teaspoon maple syrup or honey
19 - Salt and pepper, to taste

# Steps:

01 - Preheat oven to 425°F. Line two baking sheets with parchment paper.
02 - Toss diced sweet potatoes and halved Brussels sprouts with 1.5 tablespoons olive oil, salt, and pepper. Spread evenly on one baking sheet.
03 - Toss chickpeas with 1.5 tablespoons olive oil, smoked paprika, garlic powder, salt, and pepper. Spread on second baking sheet.
04 - Roast both sheets for 25-30 minutes, tossing halfway through, until golden and crispy. Set aside to cool slightly.
05 - Combine wild rice and water or broth in saucepan. Bring to boil, reduce heat to simmer, cover, and cook 35-40 minutes until tender. Drain excess liquid if necessary.
06 - Place chopped kale in large bowl with pinch of salt. Massage with hands for 1-2 minutes until softened and wilted.
07 - Whisk together olive oil, apple cider vinegar, Dijon mustard, maple syrup or honey, salt, and pepper until emulsified.
08 - Divide massaged kale, wild rice, roasted sweet potatoes, Brussels sprouts, chickpeas, diced apple, and sliced celery equally among four serving bowls.
09 - Drizzle each bowl with prepared vinaigrette. Top with sliced almonds and crumbled feta. Serve immediately or refrigerate for chilled option.

# Expert Tips:

01 -
  • It satisfies every craving at once—warmth from the grains and roasted vegetables, crunch from the chickpeas and almonds, and brightness from the fresh apple and dressing.
  • One bowl contains enough protein and fiber to keep you full and energized without feeling heavy or complicated.
  • You can make it ahead, serve it warm straight from the oven, or chill it for a completely different cold salad experience depending on your mood.
02 -
  • The difference between a mushy bowl and a crunchy, satisfying one comes down to drying your chickpeas thoroughly and roasting them without moving them around too much—patience here pays off in texture.
  • Don't skip massaging the kale; this one small action transforms the entire eating experience and makes the raw greens actually enjoyable rather than feeling like an obligation.
  • Wild rice takes longer than most people expect, so start it early and don't rush it by turning up the heat—a slow simmer creates a more tender, flavorful grain than a rolling boil.
03 -
  • Prep your components separately and store them in individual containers; you can then assemble fresh bowls throughout the week and everything tastes better than if you'd assembled everything at once.
  • If your apple cider vinegar dressing tastes too sharp, add another half teaspoon of maple syrup rather than diluting it with more oil—sweetness balances acidity better than fat does.
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