Fall Harvest Grain Bowl – Healthy Autumn Recipe

Autumn brings a bounty of flavors, colors, and textures that make seasonal meals truly special, and the Fall Harvest Grain Bowl captures all of that in one vibrant, wholesome dish. Imagine roasted root vegetables, tender grains, and a medley of seasonal produce coming together in a perfectly balanced bowl. Each bite delivers warmth, heartiness, and a touch of sweet-savory harmony that feels both nourishing and indulgent.

Grain bowls are an incredibly versatile way to enjoy seasonal ingredients, allowing you to combine nutrient-dense grains, roasted vegetables, proteins, and flavorful dressings in a single, easy-to-make meal. The fall harvest version celebrates the season’s richness: sweet butternut squash, earthy Brussels sprouts, crisp apples, and hearty quinoa or farro, topped with a drizzle of maple or tahini dressing. It’s a dish that’s visually stunning, full of texture, and packed with vitamins, minerals, and fiber.

Ingredients Needed

Here’s a table listing the ingredients and approximate calorie counts for the full recipe:

Ingredient	Quantity	Approx. Calories
Quinoa (or farro)	1 cup, cooked	220
Butternut squash	2 cups, cubed	100
Brussels sprouts	2 cups, halved	110
Apple	1 medium, diced	95
Kale or spinach	2 cups, chopped	20
Chickpeas (cooked or canned)	1 cup	270
Olive oil	2 tbsp	240
Maple syrup	1 tbsp	52
Salt	½ tsp	0
Black pepper	¼ tsp	0
Pumpkin seeds	2 tbsp	90
Tahini or dressing of choice	2 tbsp	180

Step-by-Step Cooking Instructions

1. Prepare the Grains

Cook quinoa or farro according to package instructions. Set aside and let cool slightly.

2. Roast the Vegetables

Preheat the oven to 400°F (200°C). Toss butternut squash and Brussels sprouts with 1 tbsp olive oil, salt, and pepper. Roast for 20–25 minutes until tender and lightly caramelized.

3. Cook the Chickpeas (Optional)

For added flavor, sauté chickpeas with 1 tsp olive oil, a pinch of salt, and pepper for 5–7 minutes until slightly crispy.

4. Assemble the Bowl

In each bowl, layer the grains first. Add roasted vegetables, sautéed chickpeas, chopped kale or spinach, and diced apple.

5. Add Toppings and Dressing

Sprinkle pumpkin seeds on top and drizzle with tahini, maple dressing, or your favorite vinaigrette. Toss lightly to combine and serve immediately.

Tips for Customizing the Recipe

• Protein Options: Swap chickpeas for roasted tofu, grilled chicken, or tempeh for extra protein.
• Grain Alternatives: Try farro, brown rice, barley, or bulgur for different textures.
• Seasonal Vegetables: Swap squash or Brussels sprouts with roasted carrots, sweet potatoes, or cauliflower.
• Nuts and Seeds: Add walnuts, pecans, or sunflower seeds instead of pumpkin seeds for crunch.
• Dressing Variations: Maple-tahini, balsamic vinaigrette, or apple cider dressing work beautifully.
• Vegan or Gluten-Free: This recipe is naturally vegan and can be gluten-free if using quinoa or certified gluten-free grains.

Nutritional Information

Nutrient	Amount
Calories	450
Fat	18g
Carbohydrates	58g
Protein	15g
Fiber	12g
Sugar	12g

Serving Suggestions

• Serve as a hearty lunch or light dinner.
• Pair with a warm soup for a cozy autumn meal.
• Prepare in advance for meal prep; keeps well in airtight containers for 3–4 days.
• Add a side of roasted sweet potatoes or a slice of crusty bread for extra heartiness.

FAQs

1. Can I make this grain bowl ahead of time?

Yes! You can roast the vegetables and cook the grains in advance. Store them separately in airtight containers and assemble the bowl just before serving for the freshest taste.

2. Can I use other grains besides quinoa?

Absolutely. Farro, brown rice, barley, or bulgur are all excellent alternatives and provide slightly different textures and flavors.

3. Can I make this recipe vegan or gluten-free?

Yes. This recipe is naturally vegan. To make it gluten-free, ensure you use certified gluten-free grains like quinoa or certified gluten-free farro.

4. Can I add more protein to this grain bowl?

Yes. Roasted chickpeas are a great plant-based option. You can also add grilled chicken, tofu, tempeh, or nuts to boost protein content.

5. How long will this dish stay fresh?

Stored in the fridge in an airtight container, the roasted vegetables and grains last 3–4 days. Add fresh greens and dressing just before serving to keep the bowl crisp and flavorful.

Conclusion

The Fall Harvest Grain Bowl is the ultimate celebration of autumn flavors, combining roasted vegetables, seasonal fruit, nutrient-rich grains, and wholesome toppings. It’s simple to prepare, customizable to your preferences, and packed with flavor and texture that satisfy both body and soul. Whether for weekday lunches, cozy dinners, or festive fall gatherings, this bowl delivers warmth, nourishment, and the very best of the season in every bite.