Fall flavors are calling, and this Harvest Quinoa Bowl is answering in the most delicious way!
Imagine forkfuls of fluffy quinoa, caramelized roasted veggies, crisp apples, and crunchy pecans, all drizzled in a creamy tahini dressing that ties it all together.
This isn’t just another grain bowl, it’s your new go-to for feel-good eating.
Let’s dive into how to make this bowl a weekly staple!
Nutritional Benefits of a Harvest Quinoa Bowl
One of the most appealing aspects of a harvest quinoa bowl is the nutrition it delivers in every bite. Here’s why this bowl stands out:
- Complete Protein: Quinoa is one of the few plant-based sources of complete protein, containing all nine essential amino acids.
- Fiber-Rich: Roasted vegetables, chickpeas, and quinoa all contribute to high fiber content, which supports digestion and satiety.
- Antioxidants: Seasonal vegetables like Brussels sprouts and sweet potatoes are rich in vitamins A, C, and K, along with powerful antioxidants.
- Healthy Fats: The tahini dressing provides heart-healthy fats that promote brain and heart health.
- Plant-Based Power: This bowl is naturally vegan and gluten-free, making it a great option for a wide range of dietary needs.
Ingredients You’ll Need
To make the perfect harvest quinoa bowl, gather these fresh, seasonal ingredients:
- 1 cup cooked quinoa (tri-color or white)
- 1 cup sweet potatoes, peeled and cubed
- 1 cup Brussels sprouts, halved
- ½ red onion, sliced
- 1 small apple or pear, thinly sliced
- ½ cup canned chickpeas, drained and rinsed
- ¼ cup pecans or walnuts, toasted
- ¼ cup dried cranberries or pomegranate seeds (optional)
- 1 cup kale or spinach, roughly chopped
For the tahini dressing:
- ¼ cup tahini
- 2 tablespoons lemon juice
- 1 tablespoon maple syrup
- 1 small garlic clove, minced
- 2–4 tablespoons warm water (to thin)
- Pinch of salt
How to Make a Harvest Quinoa Bowl (Step-by-Step)
Follow these steps to bring this warm, nourishing bowl together:
1. Cook the quinoa
Rinse quinoa under cold water, then cook according to package instructions. Fluff with a fork and set aside to cool slightly.
2. Roast the vegetables
Preheat oven to 400°F (200°C). Toss sweet potatoes, Brussels sprouts, and red onions with a bit of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25–30 minutes until tender and golden brown, flipping halfway through.
3. Prepare the tahini dressing
In a small bowl, whisk together tahini, lemon juice, maple syrup, garlic, and a pinch of salt. Slowly add warm water, one tablespoon at a time, until the dressing reaches a pourable consistency.
4. Toast the nuts (optional)
In a dry skillet over medium heat, toast pecans or walnuts for 2–3 minutes until fragrant. Set aside to cool.
5. Assemble the bowl
Start with a layer of quinoa in your bowl. Add roasted vegetables, chickpeas, kale or spinach, sliced apples, and dried cranberries. Drizzle generously with the tahini dressing and sprinkle with toasted nuts.
Tips for Meal Prep and Storage
This bowl is a great option for meal prep or make-ahead lunches. Here’s how to store and prep efficiently:
- Batch cook quinoa and roasted veggies at the start of the week for quick assembly.
- Keep the dressing separate until ready to serve to prevent sogginess.
- Store components in airtight containers in the refrigerator for up to 4 days.
- Reheat roasted veggies in the oven or air fryer for the best texture.
You can also pack leftovers into a wrap or stuff into a pita for a quick lunch variation.
Variations and Add-Ins to Try
While this recipe is delicious as written, here are a few creative ways to switch it up:
- Add grilled chicken or tofu for an extra protein boost.
- Swap the sweet potato for roasted butternut squash or carrots.
- Use arugula or massaged kale instead of spinach for a peppery or hearty green.
- Incorporate goat cheese or feta for a creamy, tangy contrast.
- Add heat with a dash of chili flakes or a spoonful of harissa in the dressing.
Don’t be afraid to experiment based on what’s in season or what you already have in your pantry.
Recipe FAQ’s
Can I make this quinoa bowl ahead of time?
Yes! This recipe is meal-prep friendly. You can roast the vegetables, cook the quinoa, and prepare the dressing up to 4 days in advance. Store each component separately for the freshest flavor and texture.
Can I add protein to make it more filling?
Absolutely. Grilled chicken, baked tofu, or a soft-boiled egg work well if you’re looking to add more protein to the bowl.
Can I use frozen vegetables instead of fresh?
Yes, frozen vegetables can be used in a pinch. Just be sure to thaw and roast them until golden and slightly crispy to avoid sogginess.
Harvest Quinoa Bowl with Creamy Tahini Dressing
Ingredients
- 1 cup cooked quinoa tri-color or white
- 1 cup sweet potatoes peeled and cubed
- 1 cup Brussels sprouts halved
- ½ red onion sliced
- 1 small apple or pear thinly sliced
- ½ cup canned chickpeas drained and rinsed
- ¼ cup pecans or walnuts toasted
- ¼ cup dried cranberries or pomegranate seeds optional
- 1 cup kale or spinach roughly chopped
For the tahini dressing:
- ¼ cup tahini
- 2 tablespoons lemon juice
- 1 tablespoon maple syrup
- 1 small garlic clove minced
- 2-4 tablespoons warm water to thin
- Pinch of salt
Instructions
Cook the quinoa
- Rinse quinoa under cold water, then cook according to package instructions. Fluff with a fork and set aside to cool slightly.
Roast the vegetables
- Preheat oven to 400°F (200°C). Toss sweet potatoes, Brussels sprouts, and red onions with a bit of olive oil, salt, and pepper. Spread them on a baking sheet and roast for 25–30 minutes until tender and golden brown, flipping halfway through.
Prepare the tahini dressing
- In a small bowl, whisk together tahini, lemon juice, maple syrup, garlic, and a pinch of salt. Slowly add warm water, one tablespoon at a time, until the dressing reaches a pourable consistency.
Toast the nuts (optional)
- In a dry skillet over medium heat, toast pecans or walnuts for 2–3 minutes until fragrant. Set aside to cool.
Assemble the bowl
- Start with a layer of quinoa in your bowl. Add roasted vegetables, chickpeas, kale or spinach, sliced apples, and dried cranberries. Drizzle generously with the tahini dressing and sprinkle with toasted nuts.