Wild Rice Grain Bowl with Kale and Roasted Winter Vegetables

Why You’ll Love This Recipe

This grain bowl is warm, filling, and bursting with seasonal flavors. Roasted winter vegetables like squash, carrots, and sweet potatoes add natural sweetness and depth, while wild rice brings a nutty chewiness and protein-rich base. It’s naturally gluten-free, easy to customize, great for meal prep, and delicious served warm or at room temperature.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Wild rice blend, cooked according to package directions
• Kale, stems removed and chopped
• Sweet potato, peeled and diced
• Butternut squash, peeled and diced
• Carrots, sliced
• Red onion, sliced
• Olive oil
• Salt
• Black pepper
• Garlic powder
• Paprika or smoked paprika (optional)
• Lemon juice or balsamic vinegar (optional, for serving)
• Crumbled feta or goat cheese (optional topping)
• Toasted nuts or seeds (like pumpkin seeds or walnuts, optional)

Directions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss the sweet potatoes, squash, carrots, and red onion with olive oil, salt, pepper, garlic powder, and paprika. Spread in a single layer on the baking sheet.
3. Roast vegetables for 25–30 minutes, stirring once halfway through, until tender and caramelized.
4. While vegetables roast, cook the wild rice according to package instructions. Set aside.
5. In a skillet, heat a drizzle of olive oil over medium heat. Add chopped kale and sauté for 2–3 minutes until just wilted. Season with a pinch of salt.
6. Assemble the grain bowls: divide wild rice among bowls, top with sautéed kale and roasted vegetables.
7. Drizzle with lemon juice or balsamic vinegar, and top with cheese and nuts or seeds if desired. Serve warm or at room temperature.

Servings and timing

This recipe serves 4 and takes about 45 minutes total, including 15 minutes of prep and 30 minutes of cooking time.

Variations

• Add Protein: Top with grilled chicken, roasted chickpeas, or a fried egg.
• Different Grains: Use quinoa, farro, or brown rice instead of wild rice.
• Spicy Kick: Add chili flakes or a drizzle of hot sauce.
• Creamy Dressing: Serve with tahini dressing, lemon yogurt sauce, or a honey mustard vinaigrette.
• Root Veggies Swap: Use parsnips, beets, or rutabaga for more seasonal variety.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or a skillet over medium heat with a splash of water or oil to rehydrate. It can also be enjoyed cold or at room temperature as a salad.

FAQs

What kind of wild rice should I use?

A wild rice blend or 100% wild rice both work well. The blend cooks faster and has a more varied texture.

Can I use frozen vegetables?

Yes, just make sure to roast them until they’re crisp and browned for the best texture.

Do I have to sauté the kale?

No, you can massage it raw with olive oil and lemon juice for a salad-style bowl.

Is this recipe vegan?

Yes, as long as you skip the cheese or use a plant-based alternative.

What dressing goes best with this bowl?

Lemon vinaigrette, tahini sauce, or a balsamic glaze all complement the flavors beautifully.

Can I make this ahead?

Yes, prepare all components and store separately or assembled. Reheat just before serving.

How do I keep the vegetables from getting mushy?

Roast at high heat in a single layer and don’t overcrowd the pan.

Can I add beans or legumes?

Absolutely—white beans, lentils, or chickpeas are great additions for more protein.

Is it okay to use baby kale?

Yes, baby kale is more tender and doesn’t need cooking—just toss it in before serving.

Can I freeze this?

It’s best fresh, but you can freeze the roasted veggies and wild rice separately. Avoid freezing raw or sautéed kale.

Conclusion

Wild Rice Grain Bowl with Kale and Roasted Winter Vegetables is a vibrant, nourishing meal that highlights the best of seasonal produce. Whether served warm for dinner or packed for lunch, this versatile grain bowl is a flavorful way to eat more whole foods and veggies. It’s easy to make, endlessly customizable, and sure to satisfy.

Wild Rice Grain Bowl with Kale and Roasted Winter Vegetables

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A hearty, nutrient-packed grain bowl featuring wild rice, sautéed kale, and caramelized roasted winter vegetables. Topped with optional cheese, nuts, or a simple dressing, this dish is perfect as a vegetarian main or satisfying side.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4 servings
• Category: Main Dish
• Method: Roasting
• Cuisine: American
• Diet: Vegetarian

Ingredients

• 1 cup wild rice blend, cooked according to package directions
• 4 cups kale, stems removed and chopped
• 1 medium sweet potato, peeled and diced
• 1 cup butternut squash, peeled and diced
• 2 carrots, sliced
• 1 small red onion, sliced
• 3 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp garlic powder
• 1/2 tsp paprika or smoked paprika (optional)
• 1 tbsp lemon juice or balsamic vinegar (optional, for serving)
• 1/4 cup crumbled feta or goat cheese (optional)
• 1/4 cup toasted pumpkin seeds or chopped walnuts (optional)

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Instructions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Toss sweet potato, squash, carrots, and red onion with 2 tbsp olive oil, salt, pepper, garlic powder, and paprika. Spread evenly on the baking sheet.
3. Roast for 25–30 minutes, stirring halfway through, until vegetables are tender and caramelized.
4. Meanwhile, cook wild rice according to package instructions. Set aside.
5. In a skillet, heat 1 tbsp olive oil over medium heat. Add kale and sauté for 2–3 minutes until just wilted. Season lightly with salt.
6. To assemble, divide cooked wild rice between 4 bowls. Top each with sautéed kale and roasted vegetables.
7. Drizzle with lemon juice or balsamic vinegar, and top with crumbled cheese and seeds or nuts if using.
8. Serve warm or at room temperature.

Notes

• Use quinoa, brown rice, or farro in place of wild rice if desired.
• For a vegan version, omit cheese or use a plant-based substitute.
• Add chickpeas, lentils, or white beans for extra protein.
• Roast veggies in a single layer to prevent steaming.
• This dish is excellent for meal prep and can be served warm or cold.

Nutrition

• Serving Size: 1 bowl
• Calories: 420
• Sugar: 8g
• Sodium: 500mg
• Fat: 18g
• Saturated Fat: 4g
• Unsaturated Fat: 12g
• Trans Fat: 0g
• Carbohydrates: 52g
• Fiber: 7g
• Protein: 11g
• Cholesterol: 10mg