Save This vibrant Kale Harvest Grain Bowl is a nutrient-packed masterpiece that brings together the best flavors of the season. Featuring tender massaged kale, fluffy quinoa, and golden roasted sweet potatoes, this dish is balanced with the sweetness of crisp apples and the burst of juicy pomegranate seeds.
Save Whether you are looking for a hearty lunch or a light dinner, this bowl is easy to prepare and aesthetically stunning. The homemade dressing ties everything together with a perfect balance of maple sweetness and Dijon tang.
Ingredients
- Grains & Greens: 1 cup quinoa (rinsed), 1 large bunch kale (about 6 cups, stems removed, leaves finely chopped).
- Roasted Vegetables: 2 medium sweet potatoes (peeled and diced), 2 tablespoons olive oil, 1/2 teaspoon sea salt, 1/4 teaspoon black pepper.
- Fresh Toppings: 1 medium apple (cored and diced), 1/2 cup pomegranate seeds, 1/4 cup pepitas (pumpkin seeds).
- Dressing: 3 tablespoons olive oil, 1 tablespoon apple cider vinegar, 1 tablespoon maple syrup or honey, 1 teaspoon Dijon mustard, 1/2 teaspoon sea salt, 1/4 teaspoon black pepper.
Instructions
- Step 1: Roast the Sweet Potatoes
- Preheat oven to 400°F (200°C). Toss diced sweet potatoes with 2 tablespoons olive oil, 1/2 teaspoon sea salt, and 1/4 teaspoon black pepper. Spread on a baking sheet and roast for 20–25 minutes, turning halfway, until golden and tender.
- Step 2: Cook the Quinoa
- While potatoes roast, cook quinoa: In a medium saucepan, combine quinoa with 2 cups water and a pinch of salt. Bring to a boil, reduce to a simmer, cover, and cook for 15 minutes or until water is absorbed. Fluff with a fork and set aside.
- Step 3: Massage the Kale
- Place chopped kale in a large bowl. Drizzle with a tiny splash of olive oil and a pinch of salt, then massage kale with your hands for 1–2 minutes until softened and dark green.
- Step 4: Whisk the Dressing
- Prepare the dressing: In a small bowl, whisk together 3 tablespoons olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper until well combined.
- Step 5: Assemble
- To assemble bowls, divide massaged kale among four bowls. Top each with equal portions of quinoa, roasted sweet potatoes, diced apple, pomegranate seeds, and pepitas.
- Step 6: Serve
- Drizzle with the prepared dressing just before serving.
Zusatztipps für die Zubereitung
Massaging the kale is essential to break down the tough fibers and remove bitterness. Use your hands to work the oil and salt into the leaves until they turn a vibrant, dark green. Ensure you use a sharp chef's knife for dicing the sweet potatoes and apples for uniform pieces.
Varianten und Anpassungen
For extra protein, you can add grilled chicken, tofu, or chickpeas to the bowl. If you don't have pepitas on hand, toasted sunflower seeds or walnuts make an excellent crunchy substitute. If curly kale is unavailable, baby kale or spinach can be used as a base.
Serviervorschläge
This meal pairs beautifully with a crisp Sauvignon Blanc or a refreshing glass of sparkling water with a squeeze of lemon. It is best served fresh, but the components can be stored separately for meal prep.
Save This Kale Harvest Grain Bowl is a satisfying way to fuel your body with wholesome ingredients. Enjoy the wonderful contrast of warm roasted vegetables and cool, crisp toppings in every bite.
Recipe FAQs
- → How do I massage kale properly?
Place chopped kale in a large bowl and drizzle with a small amount of olive oil and pinch of salt. Use your hands to gently rub and squeeze the leaves for 1-2 minutes until they darken in color and become tender. This breaks down tough fibers and removes bitterness.
- → Can I make this bowl ahead of time?
Yes, this bowl is excellent for meal prep. Store components separately in airtight containers for up to 4 days. Keep the dressing separate and add just before serving to maintain freshness. The roasted vegetables and quinoa reheat beautifully in the microwave.
- → What can I substitute for quinoa?
Farro, brown rice, wild rice, or wheat berries work well as alternatives. Cook according to package directions and adjust seasoning to taste. Each grain brings slightly different texture and cooking time but complements the other ingredients.
- → Is this suitable for vegan diets?
Simply replace the honey in the dressing with pure maple syrup to make this entirely plant-based. All other ingredients including pepitas, vegetables, and fruits are naturally vegan-friendly. The bowl provides protein from quinoa and pepitas.
- → How do I easily remove pomegranate seeds?
Cut the pomegranate in half horizontally. Hold one half cut-side down over your fingers, then tap the back firmly with a wooden spoon. The seeds will fall out while the white membrane stays behind. Alternatively, cut into sections and remove seeds underwater to prevent juice splatter.
- → Can I use other greens instead of kale?
Baby kale, spinach, Swiss chard, or sturdy mixed greens all work well. Baby spinach requires no massaging and can be used directly. Other hearty greens like chard benefit from the same massaging technique to tenderize leaves before assembling.