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Harvest Bowl

Harvest Bowls

Healthy Fact of the Day

Harvest Bowls are a nutritional powerhouse, offering a balanced mix of complex carbohydrates, plant-based proteins, and healthy fats. Quinoa provides all nine essential amino acids, making it a complete protein. Sweet potatoes are rich in beta-carotene and fiber. Kale is packed with vitamins A, C, and K, as well as antioxidants. Chickpeas offer protein and fiber, supporting digestive health and satiety. The tahini dressing provides healthy fats and calcium. This meal is naturally vegan and gluten-free, suitable for various dietary needs. To reduce calories, you can use less quinoa and increase the vegetable content. The combination of flavors and textures makes this bowl satisfying without the need for added sugars or excessive fats, making it an excellent choice for a balanced, nutrient-dense meal.

Ingredients

 

  • 2 cups cooked quinoa
  • 2 medium sweet
  • potatoes, cubed
  • 2 cups kale, chopped
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 apple, diced
  • 1/4 cup dried cranberries
  • 1/4 cup pumpkin seeds
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • Salt and pepper to taste

 

For the maple tahini dressing:

  • 1/4 cup tahini
  • 2 tbsp maple syrup
  • 2 tbsp lemon juice
  • 2 tbsp water
  • 1 clove garlic, minced
  • Salt to taste

Instructions

  1. Preheat oven to 400°F (200°C).

  2. Toss sweet potato cubes with 1 tbsp olive oil, paprika, cumin, salt, and pepper.

  3. Spread on a baking sheet and roast for 25-30 minutes, until tender.

  4. In a skillet, heat remaining olive oil and sauté kale until wilted.

  5. In a small bowl, whisk together all dressing ingredients until smooth.

  6. Assemble bowls: Start with a base of quinoa, then add roasted sweet potatoes, sautéed kale, chickpeas, and diced apple.

  7. Sprinkle with dried cranberries and pumpkin seeds.

  8. Drizzle with maple tahini dressing.

  9. Serve immediately, mixing all ingredients together before eating.

Dive your fork into these Harvest Bowls and embark on a culinary journey through autumn’s finest flavors! Each spoonful is a perfect balance of hearty grains, roasted veggies, and crunchy toppings, all tied together with a luscious maple tahini drizzle. It’s like enjoying a walk through a crisp fall forest, with every bite offering a new discovery of taste and texture. Whether you’re meal prepping for a busy week or looking for a nourishing dinner option, these bowls deliver both satisfaction and nutrition in equal measure. So fire up that oven, chop those veggies, and get ready to create a bowl that’s not just a meal, but a celebration of the season’s bounty!

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