Kale Harvest Grain Bowl

A vibrant, nutrient-packed grain bowl featuring tender kale, fluffy quinoa, roasted sweet potatoes, crisp apple, juicy pomegranate seeds, and crunchy pepitas, brought together with a tangy homemade dressing.

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This Modern American salad is both gluten-free and vegetarian, making it a versatile choice for a main dish that satisfies and nourishes.

Ingredients

• 1 cup quinoa, rinsed
• 1 large bunch kale (about 6 cups), stems removed, leaves finely chopped
• 2 medium sweet potatoes, peeled and diced
• 2 tablespoons olive oil
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1 medium apple, cored and diced
• 1/2 cup pomegranate seeds
• 1/4 cup pepitas (pumpkin seeds)
• 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

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

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

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

Prepare the dressing: In a small bowl, whisk together olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper until well combined.

Step 5

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

Drizzle with dressing just before serving.

Zusatztipps für die Zubereitung

Massaging the kale with olive oil and salt is essential for a tender texture. Use a large mixing bowl to give yourself plenty of space, and a whisk to ensure the dressing is perfectly emulsified.

Varianten und Anpassungen

For extra protein, add grilled chicken, tofu, or chickpeas. You can also swap pepitas for toasted sunflower seeds or walnuts if desired, or use baby kale or spinach if curly kale is unavailable.

Serviervorschläge

Serve this bowl fresh at room temperature. Pair it with a crisp Sauvignon Blanc or a sparkling water with lemon to complement the tangy apple cider dressing.

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At 370 calories and 8g of protein per serving, this Kale Harvest Grain Bowl is a wholesome and satisfying way to enjoy seasonal produce.

Recipe FAQs

→ How do I massage kale properly?

Place chopped kale in a bowl, drizzle with a small amount of olive oil and pinch of salt. Use your hands to rub and squeeze the leaves for 1-2 minutes until they darken in color and feel tender. This breaks down tough fibers for a more enjoyable texture.

→ Can I prepare components ahead of time?

Absolutely. Roast sweet potatoes and cook quinoa up to 3 days in advance. Store separately in airtight containers in the refrigerator. The dressing can be made 5 days ahead. Massage kale and assemble bowls just before serving for best texture.

→ What can I substitute for quinoa?

Farro, brown rice, or wheat berries work beautifully. Adjust cooking time accordingly—farro takes about 25 minutes, brown rice about 45 minutes. Each grain brings its own nutty flavor and hearty texture to the bowl.

→ How do I easily remove pomegranate seeds?

Score the pomegranate around its middle, then break it open. Submerge each half in a bowl of cold water and gently pry out the seeds underwater. The white membrane will float while seeds sink. Skim off membrane, then drain seeds.

→ Is this bowl filling enough for a main dish?

The combination of quinoa protein, fiber-rich kale, and hearty sweet potatoes provides substantial satiety. For extra staying power, consider adding chickpeas, grilled tofu, or roasted chicken as suggested in the notes. The healthy fats from pepitas and olive oil also contribute to lasting satisfaction.