Harvest Bowl
This harvest bowl is filled to the brim with fresh, seasonal ingredients like butternut squash, apples, kale, and more! It epitomizes the essence of a hearty, healthy, and wholesome meal. Serve it with nuts, seeds, and your favorite sauce for the perfect fall and winter lunch or dinner.
๐งก Why youโll love this recipe
- Nutritional powerhouse: This harvest bowl is packed with essential vitamins, minerals, and protein, ensuring you’re nourishing your body with every bite.
- Vibrant flavors: The subtle sweetness of butternut squash and roasted onions pairs perfectly with the creaminess of chickpeas, the tanginess of lemon, and the kick of cayenne.
- Easy to customize: While weโre obsessed with this combination, feel free to add or swap ingredients to suit your palate or make use of what you have on hand.
- Meal-prep friendly: Make a double or triple batch at the start of the week for grab-and-go lunches, dinners, or post-workout meals for days!
- Allergen-friendly: Whether youโre plant-based or have food allergies, this harvest bowl is a healthy option that everyone can enjoy.
If you love harvest bowls, you should really check out our tofu buddha bowl, vegan poke bowl, vegan chickpea salad, apple walnut salad, and kale Caesar salad.
๐ What is a harvest bowl?
This harvest bowl is essentially a celebration of the autumn seasonโs offerings, featuring ingredients like apples, squash, and kale. We love how hearty, comforting, and satisfying it is, especially as the weather starts to cool off.
The quinoa serves as a wholesome grain base, while the roasted veggies and chickpeas bring in a pop of color and nutrition. Everything is served on a bed of massaged kale, which is a technique we swear by to make it extra tender and easy to eat.
Garnished with toasted pumpkin seeds and creamy balsamic dressing, each bite is full of sweet, tart, and savory elements. While you can enjoy your bowl as it is, we like to complement it with a slice of crusty bread to take it to the next level!
๐ฑ Are harvest bowls vegan?
A traditional harvest bowl may not always be vegan as it can contain dairy-based dressings or toppings like cheese and meat.
However, you can rest assured knowing this version is 100% plant-based. We even have recipes for vegan feta and vegan chicken if youโd like to add those to your bowl!
๐ Ingredients & substitutions
- Olive oil: Adds richness and helps in roasting. Use extra-virgin olive oil for the best results. Or, you can use avocado, safflower, or sunflower oil as a substitute.
- Butternut squash: Offers a mildly sweet and nutty flavor. Depending on availability, butternut squash can be swapped with acorn squash or sweet potatoes.
- Chickpeas: Adds a great source of plant-based protein with a slight nuttiness. You can also use other white bean varieties, black beans, or even lentils instead.
- Red onion: Once roasted, red onions bring a sweet, caramelized taste and tender texture. White onions, yellow onions, or even shallots will all work as well.
- Seasonings: For our seasoning blend, we use a simple mixture of garlic powder, cayenne, salt, and pepper to add warmth and heat. Feel free to use other herbs and spices like chile flakes, thyme, cumin, coriander, or turmeric.
- Quinoa: Adds a subtle nutty flavor and a fluffy texture. Plus, quinoa is a complete protein, meaning it contains all 9 essential amino acids. We use tricolor quinoa, but you can opt for regular quinoa, brown rice, wild rice, buckwheat, or millet.
- Kale: A nutrient-dense leafy green with an earthy and mildly bitter taste. Donโt forget to massage the kale since it helps break down the fibrous texture, making it easier to chew and more digestible. Spinach, arugula, or Swiss chard can be used instead.
- Lemon: To massage the kale, adding a tangy freshness. You can also use lime or apple cider vinegar if you prefer.
- Apple: Provides a juicy sweetness and a fresh crunch. We use Pink Lady, but you can go for any of your favorite kinds, like Fuji, Gala, Honeycrisp, or even pears.
For a complete ingredient list and step-by-step guide, scroll down to our recipe card.
๐ How to make a harvest bowl
Step 1: Season the veggies
Toss the cubed squash, onions, and chickpeas with olive oil and seasonings, then add the chickpeas and onions to one lined baking sheet and the squash to another. When seasoning your veggies, make sure they’re all well-coated for an even flavor and roast.
Step 2: Roast the veggies
Start roasting the squash first, then add the chickpea and onion baking sheet and cook everything until the veggies are tender and the chickpeas are golden brown. Keep an eye on your veggies, especially during the last few minutes.
Step 3: Cook the quinoa
Rinse your quinoa thoroughly before cooking (this helps remove any bitterness and ensures a fluffy outcome). Add the uncooked quinoa and 2 cups of water to a medium saucepan.
Bring the mixture to a boil, then reduce the heat to low and simmer until there is no water remaining. Once cooked, fluffing the quinoa with a fork helps separate the grains and adds to its airy texture. Trust us, this makes all the difference.
Step 4: Prep the kale
Add the kale to a mixing bowl along with the squeezed lemon juice and an extra drizzle of olive oil. Massage the kale until itโs tender. Massaging this leafy green might sound odd, but it breaks down the fibers, making it more tender. If you’ve ever found kale too tough, this tip’s for you!
Step 5: Assembly
To assemble your harvest bowls, start with a layer of quinoa and kale followed by squash cubes, chickpeas, onions, and apple slices or cubes. Garnish the bowls with toasted pumpkin seeds or vegan feta, then serve with your dressing of choice. Happy eating!
If you have questions about this harvest bowl recipe, check out our FAQs or leave a comment down below!
๐ซ Dressing options for harvest bowls
If youโre a sauce and dressing lover like us (who isnโt?), here are a few options to switch up the flavor of your dish each time you serve it:
- Creamy balsamic dressing
- Lemon tahini dressing
- Lemon herb tahini
- Butternut squash pasta sauce
- Vegan ranch
- Vegan teriyaki
- Vegan cranberry sauce
๐ก๏ธ Storage & reheating
A well-stored harvest bowl makes for great leftovers to enjoy all week long. Follow these simple steps to keep everything fresh:
- Fridge: Store the ingredients separately in airtight containers for up to 3-4 days. If you want to store everything together, thatโs okay too! Just make sure you donโt add the dressing or the apple until youโre going to serve it.
- Freezer: Freezing isn’t recommended for this dish since the texture of the veggies and quinoa will change too much upon thawing.
- Reheating: Microwave your bowl for 1-2 minutes or reheat the contents in a pan over medium-low until warm. Add a splash of water or olive oil if the dish looks like it could use some moisture.
- Prep ahead: The veggies can be cut and stored a day in advance in the fridge. Just roast and assemble when youโre ready to serve.
โป๏ธ Variations
- Other grains: Swap quinoa with bulgur, farro, millet, buckwheat, or rice.
- Protein: Add tofu or tempeh cubes marinated in soy sauce and ginger.
- Extra heat: Mix in some jalapeรฑos or chile flakes for an extra fiery kick.
- Sweetness: Toss in dried cranberries or raisins for a chewy, sweet contrast.
- Creaminess: Include chunks of avocado or a dollop of guacamole or hummus.
- Nuts & seeds: Top your bowl with nuts and seeds like pepitas (pumpkin seeds), almond slivers, sunflower seeds, hemp hearts, or cashews for a crunch.
- Hearty greens: Replace kale with collard greens or mustard greens for a unique taste.
๐งโ๐ณ Top tips
- Veggie size matters: Ensure your butternut squash cubes are around the same size to achieve consistent roasting results.
- Dry the chickpeas: Pat the chickpeas dry before seasoning and roasting for a perfectly crispy texture and golden-brown color.
- Preheat properly: Always ensure your oven is fully preheated before you start roasting, which helps create the perfect texture and doneness.
- Watch the oven: All ovens vary, so always keep an eye out during the roasting process (especially in the last few minutes) to prevent overcooking.
- Add dressing last: Add the dressing just before serving to prevent a soggy harvest bowl texture.
- Create layers: When youโre assembling your harvest bowl, think about the presentation. Although itโs not necessary, we eat with our eyes after all!
๐ฌ FAQ
Overcooking or using too much water can cause soggy quinoa. Always stick to the 2:1 water-to-quinoa ratio and fluff it with a fork after cooking.
Yes, you can use frozen butternut squash. However, youโll need to allow it to thaw and pat it dry to remove any excess moisture before roasting.
Absolutely! If you donโt want to use chickpeas, you can substitute them with cubed tofu, tempeh, other white beans, black beans, or even lentils.
The best way to make your veggies crispier is to roast them in a single layer without overcrowding the baking sheet. Giving them space allows for better caramelization.
๐ด More hearty main recipes
If you love hearty main dishes like this harvest bowl, check out some more of our favorites like these:
- Chickpea Soup: A rich, vibrant, and comforting soup.
- Vegan Potato Soup: Creamy potatoes mixed with savory veggies.
- Vegan Lentil Soup: A comforting, hearty, and high-protein soup.
- Vegan Split Pea Soup: A healthy, protein-packed meal thatโs great for meal prep.
- Vegan Stuffed Portobello Mushrooms: Full of creamy, meaty, and satisfying flavors.
- Vegan Stuffed Acorn Squash: Roasted squash halves stuffed with quinoa, chickpeas, and more.
Quick & Easy Harvest Bowl
Equipment
- Baking pan
- Saucepan
- Cutting board
- Chef's knife
- Vegetable peeler
- Mixing bowl
Ingredients
- 3 tablespoons extra-virgin olive oil (divided)
- 3 cups butternut squash (peeled and cubed )
- 2 cups chickpeas
- ยฝ red onion (thickly sliced)
- 1 teaspoon garlic powder
- ยพ – 1 teaspoon cayenne pepper
- Salt & pepper to taste
- 1 cup uncooked quinoa (tricolor)
- 2 cups water
- 4 cups kale (packed)
- ยฝ lemon (juiced)
- 1 large apple (sliced or chopped)
For serving optional
- Lemon tahini dressing
- Creamy balsamic vinegar
- Roasted pumpkin seeds
- Vegan feta cheese
Instructions
Roasted veggies
- Preheat the oven to 400ยฐF and line two baking sheets with parchment paper or a silicone baking mat.
- Add the cubed squash, 1 ยฝ tablespoons of oil, and a pinch of salt and pepper to a mixing bowl. Toss to combine, then transfer to one of the baking sheets.
- Roast the butternut squash cubes for 30-35 minutes, tossing halfway, until they are golden brown and fork-tender.
- In the meantime, add the chickpeas, 1 tablespoon of oil, cayenne, garlic powder, and a pinch of salt and pepper to the same mixing bowl. Toss to combine, then transfer to the second baking sheet.
- Toss the onion slices in the same bowl with the rest of the oil and a pinch of salt and pepper. Transfer them to the same baking sheet as the chickpeas.
- Add the chickpeas and onions to the oven and roast for 20-25 minutes, or until the onions are tender and the chickpeas are golden brown.
Quinoa
- Add the uncooked quinoa and 2 cups of water to a medium saucepan. Bring the mixture to a boil, then reduce the heat to low and simmer for 13-20 minutes until there is no water remaining and the quinoa is tender.
- Turn the heat off and leave the lid on the pot for an additional 5 minutes, then remove the lid and fluff the quinoa with a fork.
Kale
- Add the kale to a mixing bowl along with the squeezed lemon juice and an extra drizzle of olive oil. Massage the kale for ~3 minutes until itโs tender.
Assembly
- To assemble your harvest bowls, start with a layer of kale followed by quinoa, squash cubes, chickpeas, onions, and apple slices or cubes.
- Garnish the bowls with toasted pumpkin seeds or vegan feta, then serve with your dressing of choice. Happy eating!
Notes
- Veggie size matters: Ensure your butternut squash cubes are around the same size to achieve consistent roasting results.
- Dry the chickpeas: Pat the chickpeas dry before seasoning and roasting for a perfectly crispy texture and golden-brown color.
- Preheat properly: Always ensure your oven is fully preheated before you start roasting, which helps create the perfect texture and doneness.
- Watch the oven: All ovens vary, so always keep an eye out during the roasting process (especially in the last few minutes) to prevent overcooking.
- Add dressing last: Add the dressing just before serving to prevent a soggy harvest bowl texture.
- Create layers: When youโre assembling your harvest bowl, think about the presentation. Although itโs not necessary, we eat with our eyes after all!
- Nutritional information is a rough estimate and should not be taken as health advice.
Nutrition
Justine Drosdovech is a food writer, photographer, and one of the founders of Broke Bank Vegan. She is a self-taught plant-based chef but uses her healthcare background to craft dishes that are both delicious and nourishing.