Preparation time: 20 minutes | Rating: 5/5
Feeling Hungry and in search of a healthy, satisfying and colorful meal? Look no further! The concept behind Harvest Bowl is more like a satisfying meal which includes crashed vegetables and grains, along with the chosen dressing.
Whether you are cooking multiple meals for the week in advance or simply looking for a healthy one-bowl recipe – this harvest bowl recipe is perfect for you. Easy to prepare and made of easily available ingredients it guarantees to tempt your palate while providing your body with the necessary nutrients.
Harvest Bowl Co., Ltd. Company Background
Before we dive into the harvest bowl recipe, let’s take a look at its origins:
- Rooted in Farm-To-Table Movement: The harvest bowl idea originated from the farming system popularised by the farm-to-table organisation which entails sourcing of food from farms.
- Inspired by Ancient Grain Bowls: The Greeks and Egyptians used to mix grains, vegetables as well as proteins in big bowls and this is why the simple grain and harvest bowls are named after them.
- Revival in Healthy Eating Trends: Recently, due to the higher nutritional value and the emerging craze of dishes in bowls, harvest bowls became trendy, especially among the healthy food lovers.
Read more: Best Gazpacho Recipe: 1 Cool Bowl Of Soupy Happiness
Ingredients for the Perfect Harvest Bowl
This harvest bowl recipe is customizable to suit your preferences, but here’s a basic list to get started:
For the Bowl:
- 1 cup quinoa or brown rice – a great source of protein and fiber
- 1 sweet potato – cubed and roasted
- 1 cup kale – lightly sautéed or massaged with olive oil
- 1/2 cup chickpeas – roasted for crunch
- 1/2 avocado – sliced
- 1/4 cup cranberries or pomegranate seeds – adds a sweet, tart burst
- 1/4 cup pumpkin seeds – for that perfect crunch
For the Harvest Bowl Dressing:
- 2 tbsp tahini
- 1 tbsp olive oil
- 1 tbsp maple syrup
- 1 tbsp apple cider vinegar
- 1/2 tsp Dijon mustard
- Salt and pepper to taste
Steps to Prepare the Harvest Bowl
Step 1: Cook the Grains
It is important to first cook a base grain that will be used for this recipe. For this recipe, quinoa or brown rice is advisable. It entails a process of cooking the grains until they are fluffy by just following the directions on the package. Take them out and let them to sit for several minutes before you taste.
Step 2: Roasting the sweet potatoes and the chickpeas
Turning now to the preparation process, heat your oven to 4000Fahrenheit or 200 degrees Celsius. Place the chopped sweet potatoes on a baking sheet and sprinkle with olive oil, salt, Pepper. Place them in a way that they are layer by layer. Broil for 25 to 30 minutes turning once halfway through. In another pan, brown the chickpeas with olive oil, Paprika, and salt, for about 15 minutes until crispy.
Step 3: Prepare the Vegetables
When the sweet potatoes and chickpeas are roasting, it’s time to deal with the greens. About kale, you may just need to rub with some olive oil and lemon juice to tenderize it or can fry it for few minutes till it softens.
Step 4: The prize for the best recipe in this category is none other than the Harvest Bowl Dressing.
To make the dressing , in a small bowl add tahini, olive oil, maple syrup, apple cider vinegar, dijon mustard, salt and pepper. This harvest bowl dressing is creamy, slightly tangy to provide you with an additional layer of taste to your bowl.
Step 5: Assemble the Bowl
When you have all the components set, its time to assemble them. In other words, for every bowl incorporate quinoa or brown rice as the foundation. Add layers of roasted sweet potatoes, chickpeas, kale, avocado, cranberries or pomegranate seeds, pumpkin seeds on top. Lastly pour the dressing from the harvest bowl dressing and you have your harvest bowl ready to be served.
Nutritional Value of the Harvest Bowl
This harvest bowl recipe offers a balanced mix of macronutrients and micronutrients:
- Calories: 450 per serving
- Protein: 15g
- Carbohydrates: 55g
- Fat: 18g
- Fiber: 9g
- Vitamin A: 180% of daily value (from sweet potatoes and kale)
- Vitamin C: 70% of daily value (from kale and pomegranate seeds)
- Iron: 20% of daily value (from quinoa and chickpeas)
Why You Should Make This Harvest Bowl Recipe
Here are certain reasons why this is a perfect recipe for you.
- Customizable: You can add any vegetables, grains or proteins that you wish to eat! Substitute the grains for wild rice, incorporate roasted Brussels sprouts or include tofu or chicken for added protein.
- Meal Prep-Friendly: This recipe is also very ideal for meal prepping. Packages should be kept separately with weekly assembly of new bowls.
- Rich in Nutrients: Being nourishing, containing protein, healthy fats, fiber, and vitamins writh the harvest bowl you know you’re fueling your body with good stuff.
- Quick & Easy: If you prefer, stir it all in a wok and cook for another 10-15 minutes; with only 20 minutes of preparation, you have a fantastic, complete dish.
Jiko is more than a harvest bowl, it’s an ode to whole-ingredient goodness that’s available to order during lunch. Whether the goal is to make a gourmet dinner or just a quick, HEALTHY meal, this harvest bowl provides a delicious and easy meal plan. This recipe is accessible in its simplicity and it truly can be customized with several of your favorite vegetables, proteins, and grains.
When you are ready to make a delicious change, consider preparing this Harvest Bowl recipe today and see the reason behind incorporating the three Hs into it!
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