Fall Harvest Bowl (Printable)

A wholesome autumn bowl with kale, wild rice, roasted veggies, chickpeas, apples, almonds, and feta cheese.

# Ingredient List:

→ 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 lb 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 oz) chickpeas, drained, rinsed, and patted dry

→ Nuts and Cheese

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

→ For 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

# How to Prepare:

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 first baking sheet.
03 - Toss drained chickpeas with 1.5 tablespoons olive oil, smoked paprika, garlic powder, salt, and pepper. Spread on second baking sheet.
04 - Roast vegetables and chickpeas for 25 to 30 minutes, stirring halfway through, until golden and crispy. Set aside to cool slightly.
05 - In a saucepan, combine wild rice and water or broth. Bring to boil, reduce heat to low, cover, and simmer for 35 to 40 minutes until tender. Drain any excess liquid.
06 - In a large bowl, massage chopped kale with a pinch of salt for 1 to 2 minutes until softened and wilted.
07 - In a small bowl, combine olive oil, apple cider vinegar, Dijon mustard, maple syrup or honey, salt, and pepper. Whisk until emulsified.
08 - Divide massaged kale, cooked wild rice, roasted sweet potatoes, Brussels sprouts, chickpeas, apple, and celery among four serving bowls.
09 - Drizzle each bowl with dressing. Top with sliced almonds and crumbled feta cheese. Serve immediately or refrigerate for chilled preparation.

# Expert Advice:

01 -
  • It tastes like comfort food but actually makes you feel energized, not sluggish.
  • Everything can be prepped ahead, which means you can throw it together on busy weeknights without the stress.
  • The ratio of textures—crispy, creamy, crunchy—makes every bite feel intentional, never boring.
  • It's one of those rare dishes that works equally well warm from the oven or chilled the next day.
02 -
  • The chickpeas must be completely dry before roasting—any residual moisture from rinsing prevents crisping, and this was my biggest failure before I figured it out.
  • Don't add the dressing until you're ready to eat, especially if serving warm, because it will make the kale wilt and the almonds lose their crunch.
  • Wild rice takes actual time, so don't try to rush it with high heat—those 35 to 40 minutes are what give it character and texture.
03 -
  • Buy your kale at least a day before and store it wrapped in a damp paper towel—older kale is actually better here because it's tougher and massages into a better texture.
  • If wild rice seems expensive, buy it in bulk and store it in an airtight container; it keeps forever and suddenly a bowl that felt special becomes an affordable weeknight dinner.
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