Nothing says “autumn” like a Harvest Bowl. A Harvest Bowl is a layered dish with a base of wild rice blend cooked in flavorful chicken broth. Then it packs all the best in-season veggies into one easy warm salad.

Harvest bowls look and taste like a gourmet meal…plus they’re bursting with fiber and nutrients. The best Harvest Bowls deliver layer upon layer of texture and flavor. Even better, they’re simple to whip up, making it the perfect lunch or light dinner.

This Harvest Bowl recipe stars roasted sweet potatoes and brussels sprouts with kale, wild rice, apple, goat cheese, candied nuts, and shredded rotisserie chicken [one of the best kitchen shortcuts]. A homemade balsamic Dijon dressing drizzled on top takes the flavors up a notch.

Another wonderful thing about Harvest Bowls is that you can let your creativity run wild. Use this recipe as a guideline but don't be afraid to substitute ingredients for whatever you have on hand. You can switch out the apples for pears, swap feta or blue cheese for goat cheese, or use slivered almonds instead of the candied pecans. The possibilities are endless!

Why we love these ingredients

Kale is packed with fiber, minerals, and a wealth of vitamins! For example, a 1-cup serving of kale contains over 20% of the recommended daily intake of vitamin A, lutein and zeaxanthin antioxidants that reduce your risk of age-related eye diseases and are vital for healthy vision. Its high levels of magnesium, calcium, and potassium help lower blood pressure and protect against heart disease.

Research also shows that kale can lower the risk of type 2 diabetes, and improve bone, skin, and hair health.

Like kale, brussels sprouts are a fiber superstar that supports a healthy, balanced digestive system. They are high in vitamin K, which helps with blood clotting and bone health. 

What’s more, Brussels sprouts can help reduce inflammation and the risk of pro-inflammatory disorders. 

Wild rice is not only delicious, but it is also a great source of complex carbohydrates, which provide sustained energy. It’s also rich in fiber, protein, and important minerals like manganese, phosphorus, magnesium, and zinc which help regulate metabolism and mood.

Wild rice also contains alpha lipoic acid (ALA), which improves  insulin production and reduces nerve damage. 

Pro tips for easy prep

To prepare the kale, submerge kale in a large bowl of water, swishing leaves to remove dirt. Then rise and dry on cloth towels.  A quick rub of the kale leaves breaks down its tough texture, making it easier to chew, less bitter-tasting, and more enjoyable to eat. The salad dressing and other ingredients will also help soften the kale.

Prep the brussels sprouts by removing one layer of the outside leaves, then trim the stem end. Rinse thoroughly, then cut in half.

Don't be afraid to make substitutions!  If you don’t like kale, spinach, arugula, endive, or spring mix are great choices. You can use  butternut squash and broccoli in place of the sweet potato and Brussels sprouts. Wild rice can easily be swapped for brown rice, white rice, farro, quinoa, or couscous.

The best apples for your harvest Bowl are slightly tart and crisp – such as Honeycrisp, Pink Lady, Fuji, or Ambrosia apples.

Now, let’s eat!

Harvest Bowl

Prep Time: 15 minutes 

Total Time: 15 minutes  

Servings: 2 people

Ingredients

• 1 medium sweet potato, peeled and diced
• 3 cups kale chopped
• 1 ½ cups Brussel sprouts, trimmed and cut in half
• 1 ½ cups cooked wild rice
• 1 tsp garlic powder
• 1 tsp paprika
• 2-2/3 cups chicken broth [or water]
• 1 cup rotisserie chicken, shredded or cut into bite size pieces
• 1 medium apple
• 3 ounces goat cheese
• ¼ cup candied walnuts, pecans, or cashews

Dressing

• ¼ cup olive oil
• 2 tablespoons balsamic vinegar
• 1 garlic clove, grated
• 2 teaspoons Dijon mustard
• 1 tablespoon granulated sugar
• Salt and pepper to taste

Instructions

1. Make the rice: Place the rice in a medium saucepan with the broth, butter, and ½ teaspoon of salt. Bring the mixture to a boil over medium-high heat. Reduce the heat to low, cover, and cook until the rice is tender, 45 minutes. Remove the pot from the heat and keep the rice covered for another 15 minutes. Fluff the rice with a fork before serving.
2. Cook sweet potato and brussels sprouts: Line a large baking sheet with foil. Add the Brussels sprouts and sweet potato. Drizzle the vegetables with the olive oil, salt, pepper, garlic powder, and paprika, tossing to coat. Roast at 400 degrees until the vegetables are tender and golden brown, about 20-25 minutes, stirring halfway through.
3. Make the dressing: Add all the dressing ingredients to a small container or bowl with a lid. Add the lid and shake until fully combined.
4. Assemble the bowl by adding the kale first, then layering on the remaining ingredients. Drizzle with the balsamic vinaigrette. Enjoy!