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Wild Rice Harvest Bowls

Wild Rice Harvest Bowls: Cozy, Nutritious Fall Flavor Bliss

Wild Rice Harvest Bowls are a colorful and nourishing meal filled with wholesome ingredients, perfect for busy weeknights.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Dinner
Cuisine: American
Calories: 350

Ingredients
  

For the Rice
  • 1 cup Wild Rice or brown rice/quinoa for variation
  • 4 cups Vegetable Broth or use water
For the Roasted Vegetables
  • 1 medium Sweet Potato cubed, or use Yukon gold/butternut squash
  • 1 medium Red Bell Pepper diced or substitute another bell pepper
  • 1 medium Red Onion sliced, yellow onion can be a substitute
  • 2 tablespoons Olive Oil or avocado oil
  • 1 teaspoon Garlic Powder or fresh garlic
  • 1 teaspoon Dried Thyme fresh herbs can be used
  • to taste Salt
  • to taste Black Pepper
For the Fresh Topping
  • 2 cups Baby Spinach or arugula
  • optional Feta Cheese or plant-based cheese for vegan
For the Dressing
  • ½ cup Greek Yogurt or dairy-free yogurt
  • 2 tablespoons Lemon Juice or lime juice
  • 1 tablespoon Dijon Mustard optional
  • 1 tablespoon Honey or maple syrup for vegan
  • 1 clove Minced Garlic or garlic powder
  • to taste Salt
  • to taste Pepper

Equipment

  • Large Pot
  • fine-mesh sieve
  • Baking sheet
  • small bowl
  • whisk

Method
 

Preparation Steps
  1. Rinse the wild rice under cold running water until clear to remove excess starch.
  2. Combine rinsed wild rice and vegetable broth in a pot, bring to boil, cover, and simmer for 20-25 minutes.
  3. Preheat oven to 400°F (200°C) for roasting vegetables.
  4. On a baking sheet, toss sweet potato, red bell pepper, and red onion with olive oil, garlic powder, thyme, salt, and pepper. Roast for 20-25 minutes.
  5. Fluff the cooked wild rice and fold in baby spinach until slightly wilted.
  6. Whisk together Greek yogurt, lemon juice, Dijon mustard, honey, minced garlic, salt, and pepper for dressing.
  7. Assemble bowls with wild rice, topped with roasted vegetables and spinach, and drizzle dressing on top.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 60gProtein: 12gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 5mgSodium: 400mgPotassium: 800mgFiber: 8gSugar: 5gVitamin A: 1800IUVitamin C: 45mgCalcium: 100mgIron: 3mg

Notes

Perfect for meal prep and storing components separately to enjoy later.

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