Wild Rice Harvest Bowls Recipe

Of all the recipes that have graced my kitchen, this one holds a special place in my heart, and for good reason. It’s more than just a meal; it’s the culinary embodiment of autumn. I remember the first time I made these Wild Rice Harvest Bowls. The air was just starting to get that crisp, cool edge, the leaves were beginning to blush with color, and I was craving something that was both deeply nourishing and unapologetically delicious. I wanted a dish that felt like a cozy sweater and a walk through a sun-dappled forest. That’s a tall order for a bowl of food, but this recipe delivered in ways I couldn’t have imagined. The moment the sweet, earthy aroma of roasting butternut squash, seasoned with a whisper of cinnamon and chili, began to fill the house, I knew I was onto something special. My family, who can sometimes be skeptical of “healthy bowls,” was drawn to the kitchen by the scent alone.

When we finally sat down to eat, it was a symphony of textures and flavors. The chewy, nutty wild rice, the tender and caramelized squash, the slightly bitter and crispy Brussels sprouts, the surprising pop of a sweet-tart apple, the creamy bite of sharp white cheddar, and the satisfying crunch of toasted almonds—it was all there. But the true star, the element that tied everything together into a harmonious masterpiece, was the Fig Balsamic Vinaigrette. It’s a game-changer. The deep, rich sweetness of the fig jam combined with the tangy acidity of the balsamic vinegar creates a dressing that is complex, luxurious, and utterly addictive. That first night, the bowls were scraped clean, and my husband, a man of few culinary words, simply looked up and said, “You can make this again. Anytime.” Since then, these Wild Rice Harvest Bowls have become a staple in our fall and winter rotation. They’re perfect for a healthy weeknight dinner, impressive enough to serve to guests, and fantastic for meal-prepped lunches that I actually look forward to eating. This isn’t just a recipe; it’s a celebration of the season, a bowl full of health and happiness that I’m so excited to share with you.

Ingredients

This recipe is a beautiful mosaic of simple, whole-food ingredients that come together to create something truly spectacular. The key is to use fresh, high-quality components to let their natural flavors shine. Below, we break down what you’ll need for both the harvest bowl itself and the incredible vinaigrette that brings it all to life.

For the Wild Rice Harvest Bowl

• 1 cup Wild Blend Rice: The foundation of our bowl. I highly recommend the Lundberg Wild Blend Rice. It’s a mix of several types of rice, including long-grain brown rice, sweet brown rice, wild rice, Wehani rice, and black rice. This blend provides a fantastic chewy texture, a wonderfully nutty flavor, and a beautiful, rustic appearance. Wild rice isn’t technically rice at all but the seed of an aquatic grass, and it’s packed with protein and fiber, making it a more nutrient-dense choice than white rice.
• 1-3/4 cups gluten-free chicken broth: Cooking the rice in broth instead of water is a simple trick that infuses every grain with a savory, foundational layer of flavor. It makes a huge difference in the final taste of the dish. For a vegetarian or vegan version, a high-quality vegetable broth works perfectly.
• 3 cups 1” butternut squash cubes: This is the heart of the “harvest” in our bowl. You’ll need about one small butternut squash. Roasting brings out its natural sweetness and creates a tender, creamy texture that is simply divine. The 1-inch cubes are the perfect size to get a nice caramelized exterior without turning to mush.
• 3 Tablespoons extra virgin olive oil, divided: A good quality extra virgin olive oil is essential for roasting the vegetables and as the base of our vinaigrette. We’ll divide it to ensure both the squash and the Brussels sprouts get perfectly coated and crispy.
• Seasoning Trio (1/8 teaspoon each of garlic powder, chili powder, cinnamon): This subtle blend of spices is magic on the butternut squash. The garlic powder adds a savory depth, the chili powder provides a very mild, smoky warmth, and the cinnamon enhances the squash’s natural sweetness and adds that unmistakable autumnal fragrance.
• Salt and pepper: To taste, for seasoning the rice, vegetables, and the final dish.
• 9 oz thinly shredded Brussels sprouts: When roasted, shredded Brussels sprouts become tender with delightfully crispy, browned edges. They provide a slightly bitter, earthy counterpoint to the sweet squash and apples. You can buy them pre-shredded to save time or shred them yourself using a food processor with the slicing disk or a sharp knife.
• 1 large or 2 small apples, chopped: A crisp, sweet-tart apple like a Honeycrisp, Gala, or Fuji is ideal. The apple adds a fresh, juicy crunch and a bright sweetness that cuts through the rich, savory flavors of the bowl. There’s no need to peel them; the skin adds color and fiber.
• 3 oz white cheddar cheese, cut into cubes: A sharp or extra-sharp white cheddar provides a creamy texture and a tangy, savory bite that contrasts beautifully with the sweet elements. Cubing the cheese ensures you get a distinct cheesy burst in every few bites.
• 1/3 cup sliced almonds or pepitas: This is your crunch factor! Sliced almonds add a nutty richness, while pepitas (shelled pumpkin seeds) offer a slightly more savory, earthy crunch and are a great nut-free alternative. Toasting them lightly beforehand will deepen their flavor even more.
• 1/3 cup dried cranberries: These little jewels add a chewy texture and a concentrated burst of tart sweetness, rounding out the flavor profile of the bowl perfectly.

For the Fig Balsamic Vinaigrette

• 1/2 cup extra virgin olive oil: The rich, fruity backbone of our dressing.
• 1/4 cup balsamic vinegar: Use a good quality balsamic vinegar for the best flavor. Its tangy, complex sweetness is the perfect partner for the fig jam.
• 1 small clove garlic, pressed or very finely minced: A small amount of garlic adds a pungent, savory kick that keeps the dressing from being overly sweet. Pressing it or mincing it very finely helps it dissolve into the dressing seamlessly.
• 2 Tablespoons fig jam: This is the secret ingredient. Fig jam provides sweetness, a deep fruity flavor, and helps to naturally thicken the vinaigrette, giving it a luscious consistency.
• Salt and pepper: To balance and enhance all the flavors.

Instructions

Follow these step-by-step instructions to assemble your gorgeous and delicious harvest bowls. The process involves a bit of multitasking, but it’s straightforward and well worth the effort. The key is to get the rice simmering first, then move on to roasting the vegetables while it cooks.

1. Cook the Wild Rice: In a small saucepan, combine the 1 cup of Wild Blend Rice and the 1-3/4 cups of gluten-free chicken broth (or vegetable broth). Bring the mixture to a simmer over medium-high heat. Once it’s simmering, immediately reduce the heat to low, place a tight-fitting lid on top, and let it simmer gently for 40-50 minutes. It’s important to resist the urge to peek, as this lets the steam escape. The rice is done when it has absorbed all the liquid and is tender with a slight chew. Always verify the liquid amount and cooking method with your specific rice package directions, as different blends can have slightly different requirements. Once cooked, remove it from the heat and fluff it with a fork. Set it aside with the lid slightly ajar to cool down a bit.
2. Roast the Butternut Squash: While the rice is simmering, preheat your oven to 400°F (200°C). Line a large half-sheet pan with parchment paper or nonstick-sprayed foil for easy cleanup. Place the 3 cups of butternut squash cubes on the pan. Drizzle with 1-1/2 Tablespoons of extra virgin olive oil. Sprinkle over the 1/8 teaspoon each of garlic powder, chili powder, and cinnamon, along with a pinch of salt and pepper. Use your fingertips to toss everything together, ensuring each cube is evenly coated in oil and spices. Spread the squash in a single, even layer—this is crucial for proper roasting and caramelization. Roast for 15-20 minutes.
3. Roast the Brussels Sprouts: While the squash is roasting, prepare the Brussels sprouts. Line a second half-sheet pan with parchment paper or foil. Add the 9 oz of shredded Brussels sprouts to the pan. Drizzle with the remaining 1-1/2 Tablespoons of extra virgin olive oil and season with salt and pepper. Toss with your fingertips to coat. After the butternut squash has been roasting for about 10 minutes (when you take it out to stir it halfway through), add the pan of Brussels sprouts to the oven. Roast both pans together for another 8-10 minutes. The squash should be tender and lightly browned, and the Brussels sprouts should be tender with golden-brown, crispy edges. Remove both pans from the oven and set them aside to cool slightly.
4. Prepare the Fig Balsamic Vinaigrette: While the vegetables are roasting, you can make the dressing. In a small bowl or a jar with a tight-fitting lid, combine the 1/2 cup extra virgin olive oil, 1/4 cup balsamic vinegar, 2 Tablespoons fig jam, and the minced garlic clove. Add a pinch of salt and pepper. Whisk vigorously or shake the jar until the dressing is well combined and emulsified. Pro-Tip: If your fig jam is very thick and not incorporating well, you can microwave the mixture for 15-20 seconds to gently warm it, which will help the jam melt and blend smoothly. Taste the vinaigrette and adjust the seasoning if needed. You might want more salt, a crack of black pepper, or even a touch more fig jam for extra sweetness.
5. Assemble the Harvest Bowls: In a large mixing bowl, it’s time to bring everything together. Add the cooked and slightly cooled wild rice, the roasted butternut squash, and the roasted Brussels sprouts. Add the chopped apple, the cubed white cheddar cheese, the sliced almonds (or pepitas), and the dried cranberries. Drizzle about half of the Fig Balsamic Vinaigrette over the ingredients to start. Gently toss everything together until it’s just coated. You can add more dressing as desired. Serve immediately while the roasted components are still warm.

Nutrition Facts

• Servings: 6
• Calories per serving: Approximately 620 kcal

Disclaimer: The nutritional information provided is an estimate and can vary based on the specific ingredients and brands used. This calculation is for informational purposes only.

These Wild Rice Harvest Bowls are a powerhouse of nutrition. They offer a fantastic balance of macronutrients: complex carbohydrates from the wild rice and squash for sustained energy, healthy fats from the olive oil and almonds, and protein from the rice, cheese, and nuts. They are also rich in dietary fiber, which is crucial for digestive health and keeping you feeling full and satisfied. The vibrant colors are a clue to the wealth of vitamins and antioxidants inside, particularly Vitamin A from the butternut squash and Vitamin C from the Brussels sprouts and apple.

Preparation Time

• Prep Time: 10 minutes
• Cook Time: 1 hour 5 minutes
• Total Time: 1 hour 15 minutes

While the total time may seem long, it’s important to note that the majority of it is “passive” time where the rice is simmering and the vegetables are roasting in the oven. The active preparation time is minimal, making this a very manageable recipe for a weeknight.

How to Serve

These Wild Rice Harvest Bowls are incredibly versatile and can be served in a variety of ways to suit any occasion. Here are some of our favorite serving suggestions:

• As a Complete Meatless Meal: The bowls are hearty and balanced enough to stand on their own as a satisfying vegetarian main course. The combination of fiber, protein, and healthy fats makes for a filling meal that won’t leave you feeling weighed down. Serve warm in individual bowls for a cozy dinner.
• With Added Protein: For those looking for an extra protein boost, this bowl serves as an excellent base. It pairs beautifully with:
  • Grilled or Roasted Chicken: Seasoned chicken breast, sliced and served on top, is a classic choice.
  • Pan-Seared Salmon: The richness of salmon is a wonderful complement to the sweet and tangy flavors of the bowl.
  • Roasted Chickpeas: For a plant-based protein addition, toss a can of chickpeas with olive oil and spices and roast them until crispy.
• As an Impressive Holiday Side Dish: Instead of serving in individual bowls, toss everything together in one large, beautiful serving platter. This makes a stunning and delicious side dish for Thanksgiving, Christmas, or any fall gathering. It’s a much more exciting alternative to a standard salad.
• For Meal Prep Lunches: This recipe is a meal-prepper’s dream. To keep everything fresh and crisp, store the components separately in airtight containers in the refrigerator. Keep the rice, the roasted vegetables, and the cold ingredients (apple, cheese, nuts) apart. Store the vinaigrette in a small jar. When you’re ready to eat, you can gently reheat the rice and vegetables or enjoy the bowl cold or at room temperature. Just combine everything in a bowl, drizzle with the dressing, and toss.

Additional Tips

Here are five extra tips to help you perfect your Wild Rice Harvest Bowls and customize them to your liking.

1. Master Your Meal Prep

To make this dish even faster for a weeknight, you can prepare all the components ahead of time. The rice can be cooked, cooled, and stored in the fridge for up to 4 days. The vegetables can be chopped and stored, and the Brussels sprouts can be shredded. The vinaigrette can be made up to 5 days in advance and stored in the fridge; just let it come to room temperature and shake well before using. With these elements ready, assembly takes less than 30 minutes.

2. Ingredient Prep Shortcuts

Don’t have time to peel and chop a whole butternut squash? Most grocery stores sell pre-cubed butternut squash in the produce section. This is a fantastic time-saver. The same goes for Brussels sprouts; you can often find them pre-shredded or shaved, saving you another prep step. Using these shortcuts makes the recipe significantly quicker to prepare.

3. Go Vegan with Ease

It’s incredibly simple to make this recipe fully vegan.

• Broth: Swap the gluten-free chicken broth for a flavorful vegetable broth.
• Cheese: Omit the white cheddar cheese entirely, or replace it with your favorite dairy-free feta or cheddar alternative. You could also increase the amount of almonds or add a handful of roasted chickpeas for a similar savory, protein-rich element.

4. Play with Flavors and Textures

Think of this recipe as a template. Feel free to swap ingredients based on what’s in season or what you have on hand.

• Vegetables: Roasted sweet potatoes, parsnips, or carrots would be delicious substitutes for or additions to the butternut squash.
• Cheese: Try crumbled goat cheese or feta for a tangier, creamier texture instead of cheddar.
• Nuts and Seeds: Toasted pecans or walnuts would be excellent in place of almonds.
• Greens: For extra greens, you can serve the finished harvest bowl mixture over a bed of fresh arugula or baby kale. The heat from the warm ingredients will wilt the greens slightly.

5. Perfecting the Vinaigrette

The Fig Balsamic Vinaigrette is the soul of this dish, so don’t be afraid to adjust it to your personal taste. If you prefer a tangier dressing, add a little more balsamic vinegar. If you have a sweet tooth, a bit more fig jam will do the trick. For an ultra-smooth, creamy, and perfectly emulsified dressing, blend all the ingredients in a small blender or with an immersion blender. This creates a restaurant-quality vinaigrette that won’t separate.

Frequently Asked Questions (FAQ)

Q1: Can I make this recipe vegan?

A: Absolutely! This recipe is very easy to adapt for a vegan diet. Simply make two swaps: use a quality vegetable broth instead of chicken broth for cooking the wild rice, and omit the white cheddar cheese. To replace the savory element of the cheese, you can add more toasted nuts, some roasted and salted chickpeas, or use a store-bought vegan cheese alternative like a dairy-free feta, which would be delicious.

Q2: How do I store leftovers, and how long will they last?

A: Leftovers are fantastic! For the best results, store the assembled harvest bowl in an airtight container in the refrigerator for up to 3 days. The apple may brown slightly, but it will still taste great. If you are meal prepping, it’s best to store the components separately as described in the tips section. The rice, roasted vegetables, and vinaigrette will last for up to 5 days. The apples, cheese, and nuts should be added just before serving for the best texture.

Q3: Can I use a different type of rice or grain?

A: Yes, you can. While the chewy, nutty flavor of the wild rice blend is highly recommended, other grains work well too. Farro would be an excellent substitute, offering a similar chewy texture and nutty flavor. Quinoa is a great gluten-free alternative that would also boost the protein content. Just be sure to cook whichever grain you choose according to its specific package instructions, using broth for extra flavor.

Q4: My fig balsamic vinaigrette is too thick/thin. How can I fix it?

A: This is an easy fix! The consistency of the vinaigrette depends heavily on the thickness of your fig jam. If your dressing is too thick, simply whisk in a little more balsamic vinegar or even a teaspoon or two of warm water until it reaches your desired consistency. If it’s too thin, you can whisk in a bit more fig jam. For a thicker dressing without adding sweetness, blending it (as mentioned in the tips) will help it emulsify and feel more substantial.

Q5: Is this recipe good for meal prep?

A: This recipe is outstanding for meal prep. It’s one of my go-to’s for a week of healthy and exciting lunches. The key is to store the components separately to maintain their individual textures. Cook the rice, roast the veggies, and make the dressing, storing each in its own container. In another container, keep the “cold” mix-ins: the chopped apples, cubed cheese, nuts, and cranberries. When you’re ready to eat, simply combine a portion of each component, drizzle with dressing, and enjoy. It tastes just as good cold or at room temperature as it does warm.

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