A nourishing, flavor-packed meal that brings together the best of fall ingredients. This Harvest Bowl is a perfect blend of hearty protein, roasted vegetables, and a sweet-tangy vinaigrette, making it an excellent choice for a satisfying lunch or dinner.
Why Choose a Harvest Bowl?
This bowl is not just delicious—it’s packed with wholesome, nutrient-dense ingredients. Here’s why you’ll love it:
-
Rich in Protein: Chicken or turkey provides a lean source of protein.
-
Loaded with Superfoods: Brussels sprouts, wild rice, and sweet potatoes add fiber and essential vitamins.
-
Perfectly Balanced Flavors: A mix of sweet, savory, and tangy elements.
-
Meal Prep Friendly: Great for preparing ahead and enjoying throughout the week.
Let’s dive into the step-by-step guide to making this delicious Harvest Bowl.
Ingredients You’ll Need
Chicken (or Turkey Alternative)
-
3 (8-ounce) boneless, skinless chicken breasts (or 4 1/2 cups cooked turkey)
-
1 teaspoon dried rosemary
-
1 teaspoon dried thyme
-
1/2 teaspoon black pepper
-
1/2 teaspoon kosher salt
-
1 tablespoon olive oil
Maple Dijon Vinaigrette
-
1/2 cup olive oil
-
1/4 cup cider vinegar
-
1/4 cup maple syrup
-
2 tablespoons Dijon mustard
-
1 tablespoon kosher salt
-
1/2 teaspoon black pepper
Additional Ingredients
-
1/2 pound fresh Brussels sprouts, trimmed and thinly sliced (about 3 cups)
-
3 cups cooked wild rice
-
3 cups roasted sweet potatoes
-
1 large Honeycrisp apple, chopped (about 1 1/2 cups)
-
1 cup dried cranberries
-
1 cup roasted salted pumpkin seed kernels
-
6 ounces goat cheese, crumbled (about 1 1/2 cups)
-
1/2 cup chopped crispy fried onions (such as French’s)
Step-by-Step Instructions
1. Cook the Chicken
-
Preheat oven to 400°F.
-
Rub chicken breasts with rosemary, thyme, black pepper, salt, and olive oil.
-
Bake for 25-30 minutes until the internal temperature reaches 165°F.
-
Let rest for 5 minutes, then slice into strips.
2. Prepare the Maple Dijon Vinaigrette
-
In a bowl, whisk together olive oil, cider vinegar, maple syrup, Dijon mustard, salt, and black pepper.
-
Set aside.
3. Assemble the Bowl
-
In serving bowls, divide the cooked wild rice as a base.
-
Layer with roasted sweet potatoes, sliced Brussels sprouts, chopped apples, and dried cranberries.
-
Add sliced chicken (or turkey).
-
Sprinkle with roasted pumpkin seeds, crumbled goat cheese, and crispy fried onions.
4. Drizzle and Serve
-
Drizzle the Maple Dijon Vinaigrette over the assembled bowl.
-
Toss gently before eating.
Tips for the Perfect Harvest Bowl
-
Make It Vegetarian: Swap chicken for roasted chickpeas or tofu.
-
Try Different Greens: Substitute Brussels sprouts with kale or arugula.
-
Enhance the Crunch: Add toasted pecans or walnuts for extra texture.
-
Meal Prep Tip: Store ingredients separately and assemble just before eating for freshness.
Nutritional Benefits
-
Packed with Fiber: Wild rice and Brussels sprouts support digestion.
-
Rich in Antioxidants: Cranberries and apples provide immune-boosting nutrients.
-
Healthy Fats: Olive oil and pumpkin seeds contribute heart-healthy fats.
Variations to Try
-
Autumn Harvest Wrap: Wrap the ingredients in a whole-grain tortilla.
-
Warm Harvest Bowl: Heat all ingredients for a cozy, comforting meal.
-
Extra Protein Boost: Add quinoa or roasted chickpeas.
-
Dairy-Free Version: Replace goat cheese with avocado or a dairy-free cheese alternative.
Frequently Asked Questions
Can I make this ahead of time?
Yes! Store all components separately and assemble when ready to eat.
What can I use instead of wild rice?
Brown rice, quinoa, or farro work well as substitutes.
How long does the dressing last?
The Maple Dijon Vinaigrette keeps in the fridge for up to a week.
Conclusion
This Harvest Bowl is a delicious, nutrient-packed meal perfect for any time of the year. With its combination of roasted veggies, lean protein, and a flavorful vinaigrette, it’s both satisfying and healthy.
Try it today, and don’t forget to share your favorite variations!