Recipe: Autumn Grain Bowl
Autumn Grain Bowl
November 16, 2021 by Allie Buxton
Tuck into a warm, comforting bowl of roasted fall vegetables and whole grains topped with a maple balsamic glaze.
Components of a Good Grain Bowl
As the days get cooler, I love a good grain bowl for dinner and I make sure to make plenty of leftovers for lunch the next day. My favourite bowls are full of roasted vegetables, crunchy greens, chewy grains and feature hints of sweetness and acidity from fruit or a delicious dressing. Here we breakdown some favourite components to build a satisfying and filling grain bowl.
PICK YOUR GRAIN
Whole grains such as farro, quinoa, or freekeh add a nutty flavour and complex texture to your bowl. Try using polenta or grits if you’re after something warming and creamy. Cooking your grain in vegetable broth boosts their flavour and many grains can be cooked in bulk and frozen, ready to be pulled into a quick meal when you’re rushed for time.
ROAST SOME VEGETABLES
Roasted vegetables are what differentiates a bowl from a salad to me. Sweet, caramelized flavours of roasted veg offer contrast to the acidity of fruit and crunchiness of greens. Some favourite vegetables to include are sweet potatoes, squash, Brussel Sprouts, fennel, onions, and kale. A sprinkle of salt and a drizzle of olive oil is often all you need for seasoning, but a little smoked paprika never hurt.
ADD PROTEIN
Proteins will help round out your meal, provide valuable nutrients, and will keep you fuller for longer. Keep it simple by using leftover meats or tofu from a previous meal, adding canned fish or legumes, or including a scoop of hummus or smear of Greek yogurt to the bottom of the dish. When in doubt, a quick poached egg or even a sprinkling of nuts can boost the protein content.
DRIZZLE YOUR FAVOURITE DRESSING
Whether you make your own vinaigrette or opt for a storebought Caesar dressing, the possibilities for dressings are endless. Look to whatever condiments you have on your shelf or in your refrigerator to create a creamy and dreamy or tart and tangy dressing that compliments your vegetables and protein of choice.
TOP WITH SOME CRUNCH
Nuts, seeds, roasted legumes, crackers, or even the last bits from a bag of tortilla chips offer a bit of crunch to turn your grain bowl into something truly satisfying.
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Autumn Grain Bowl
Ingredients
- 1 cup cooked farro
- 1/2 cup Brussel Sprouts
- 2 sweet potatoes
- 1 cup chopped kale
- 1 apple, thinly diced
- 1 tbsp toasted walnuts
- 1 tbsp pumpkin seeds
- Olive oil
- Salt to taste
- 30 ml (2 tbsp) balsamic vinegar
- 15 ml (1 tbsp) maple syrup
- 90 ml (6 tbsp) extra virgin olive oil
- 15 ml (1 tbsp) Dijon or grainy mustard
- Salt and black pepper, to taste
Instructions
- Preheat over to 425F
- Chop sweet potato into rounds and Brussel Sprouts in half. Spread vegetables on a baking sheet, drizzle with olive oil, and sprinkle with a pinch of salt.
- Roast vegetables for ~20 minutes, until edges are golden brown.
- In a large bowl, combine your cooked farro, chopped apple, and kale, tossing the mixture with half the salad dressing.
- Portion out into two bowls, topping with roasted vegetables, additional dressing, and a sprinkle of chopped walnuts and pumpkin seeds.
- Combine all ingredients into a mason jar or small bowl.
- Whisk ingredients together, adjusting seasoning as desired.
Notes:
Substitutions:
- Replace farro with any of your favourite whole grains.
- Swap out roasted sweet potato and Brussel sprouts with beets, carrots, squash, or cabbage.
- Add proteins such as roasted lentils, sauteed tofu, leftover meats, or canned fish.