How to Make a Hearty Vegetarian Harvest Bowl with Roasted Sweet Potato

Simple Summary

This vibrant Vegetarian Harvest Bowl with Sweet Potato is a nourishing and colorful meal that celebrates the best of autumn flavors, combining roasted sweet potatoes with a variety of wholesome ingredients for a satisfying and nutritious dish.

Recipe Details

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Servings: 4
• Difficulty: Intermediate

Ingredients

• 2 medium sweet potatoes, peeled and cubed (about 2 cups)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups kale, chopped
• 1 medium red apple, cored and diced
• 1/4 cup dried cranberries
• 1/4 cup pumpkin seeds
• 2 tablespoons olive oil
• Salt and pepper to taste

For the dressing:

• 2 tablespoons olive oil
• 1 tablespoon maple syrup
• 1 tablespoon Dijon mustard
• 1 tablespoon apple cider vinegar
• Salt and pepper to taste

Instructions

1. Preheat the oven to 400°F (200°C).

2. Toss the cubed sweet potatoes with 1 tablespoon of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25-30 minutes, or until tender and lightly caramelized, stirring halfway through.

3. While the sweet potatoes are roasting, combine quinoa and vegetable broth in a medium saucepan. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes or until the quinoa is tender and has absorbed all the liquid.

4. In a small bowl, whisk together all dressing ingredients until well combined. Set aside.

5. Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the kale and sauté for 3-4 minutes until wilted and bright green.

6. In the same skillet, add the drained chickpeas and cook for an additional 2-3 minutes until heated through.

7. To assemble the bowls, divide the cooked quinoa among 4 serving bowls. Top each with roasted sweet potatoes, sautéed kale, chickpeas, diced apple, dried cranberries, and pumpkin seeds.

8. Drizzle each bowl with the maple-dijon dressing and serve immediately.

Chef's Notes

• For added protein, you can include cubed tofu or tempeh in the bowl.
• Swap out kale for spinach or arugula if preferred.
• To make this recipe gluten-free, ensure your vegetable broth is certified gluten-free.
• Leftover harvest bowls can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or enjoy cold.
• For a time-saving tip, roast the sweet potatoes and cook the quinoa ahead of time and store in the refrigerator for quick assembly.

Nutritional Info

Per serving (approximate):

• Calories: 450
• Protein: 12g
• Fiber: 9g
• Healthy Fats: 18g
• Carbohydrates: 65g
• Vitamin A: 230% DV
• Vitamin C: 35% DV
• Iron: 20% DV

This harvest bowl is rich in complex carbohydrates, plant-based protein, and healthy fats. It's an excellent source of vitamins A and C, and provides a good amount of iron and fiber.

Serving Suggestions

• Serve this harvest bowl as a standalone meal for lunch or dinner.
• For a heartier meal, add a side of crusty whole-grain bread or a warm flatbread.
• Pair with a crisp white wine like Sauvignon Blanc or a light-bodied red like Pinot Noir.
• For presentation, serve in wide, shallow bowls and garnish with additional pumpkin seeds and a sprinkle of fresh herbs like parsley or cilantro.
• This dish is perfect for meal prep; prepare components separately and assemble just before eating for a quick and healthy weekday lunch.