Description

The Harvest Grain Bowl with Veggies is a vibrant, nutrient-packed meal combining hearty whole grains, roasted seasonal vegetables, fresh greens, and a bright lemon-tahini dressing. This colorful bowl is easy to prepare, customizable to any diet, and perfect for a healthy lunch, dinner, or meal prep option that delivers balanced nutrition and satisfying flavors.

Ingredients

Scale

Grains

1 cup quinoa or farro, rinsed

Roasted Vegetables

2 cups butternut squash, diced
2 cups Brussels sprouts, halved
2 tablespoons olive oil
Salt, to taste
Black pepper, to taste

Fresh Greens and Veggies

1 cup baby kale or spinach
1 cup cherry tomatoes, halved

Toppings

1/4 cup toasted pumpkin seeds
1/4 cup feta cheese, crumbled (optional)

Dressing

3 tablespoons tahini
2 tablespoons fresh lemon juice
1 clove garlic, minced
1 teaspoon maple syrup
Water, as needed to thin dressing

Instructions

Cook the grains: Rinse your choice of grains and cook them according to package instructions until fluffy and tender. Set aside to cool slightly.
Roast the vegetables: Preheat oven to 400°F (200°C). Toss diced butternut squash and halved Brussels sprouts in olive oil, salt, and pepper. Roast for 20-25 minutes, stirring halfway through, until tender and caramelized.
Prepare the dressing: Whisk together tahini, fresh lemon juice, minced garlic, maple syrup, and a splash of water until smooth and creamy. Adjust water to reach desired consistency.
Assemble the bowl: Layer the cooked grains at the bottom of the bowl. Arrange roasted veggies on top, scatter fresh baby kale and cherry tomatoes, then drizzle generously with the lemon-tahini dressing.
Add finishing touches: Sprinkle toasted pumpkin seeds and crumbled feta cheese over the bowl for added texture and flavor contrast.

Notes

Cook grains ahead of time and refrigerate for quicker assembly.
Cut vegetables into uniform sizes for even roasting and caramelization.
Toast pumpkin seeds briefly in a dry pan to boost crunch and nuttiness.
Adjust dressing thickness by adding water gradually without diluting flavor.
Mix soft and crunchy vegetables or nuts to keep the texture interesting.

Prep Time: 15 minutes
Cook Time: 25 minutes
Category: Main Course
Method: Baking
Cuisine: American

Nutrition

Serving Size: 1 bowl (approx. 1/4 recipe)
Calories: 380 kcal
Sugar: 5 g
Sodium: 250 mg
Fat: 15 g
Saturated Fat: 3 g
Unsaturated Fat: 10 g
Trans Fat: 0 g
Carbohydrates: 45 g
Fiber: 8 g
Protein: 12 g
Cholesterol: 10 mg

Keywords: grain bowl, quinoa bowl, roasted vegetables, healthy lunch, meal prep, gluten free, vegetarian, plant-based