Wild Rice Grain Bowl with Kale and Roasted Winter Vegetables

Why You’ll Love This Recipe

This grain bowl is a perfect balance of flavors—sweet roasted vegetables, earthy wild rice, and fresh, slightly bitter kale. It’s hearty enough to serve as a main dish yet light enough to enjoy for lunch. Packed with fiber, vitamins, and plant-based protein, it’s a nourishing choice that’s great for meal prep. Plus, it’s endlessly customizable based on the vegetables you have on hand.

Ingredients

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

• Cooked wild rice
• Sweet potatoes, cubed
• Butternut squash, cubed
• Brussels sprouts, halved
• Olive oil
• Salt and black pepper
• Fresh kale, chopped
• Lemon juice
• Tahini or vinaigrette dressing
• Optional toppings: toasted pumpkin seeds, dried cranberries, crumbled feta

Directions

1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Toss sweet potatoes, butternut squash, and Brussels sprouts with olive oil, salt, and pepper. Spread in a single layer on the baking sheet.
3. Roast vegetables for 25–30 minutes, stirring halfway, until tender and caramelized.
4. While vegetables roast, massage chopped kale with lemon juice and a pinch of salt until slightly softened.
5. Assemble bowls with a base of wild rice, topped with kale and roasted vegetables.
6. Drizzle with tahini or vinaigrette and add optional toppings like pumpkin seeds, cranberries, or feta. Serve warm or at room temperature.

Servings and timing

Serves 4
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes

Variations

• Add roasted beets or carrots for more color and flavor.
• Swap wild rice for quinoa, farro, or brown rice.
• Include chickpeas or lentils for extra protein.
• Use arugula or spinach instead of kale for a milder green.
• Try a balsamic glaze instead of tahini for a sweeter finish.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in the microwave or enjoy cold as a salad. If storing with dressing, keep it separate and add just before serving to maintain freshness.

FAQs

Can I make the wild rice ahead of time?

Yes, cooked wild rice stores well in the fridge for up to 5 days.

Can I roast the vegetables in advance?

Absolutely—roasted vegetables can be made ahead and reheated when assembling the bowls.

What’s the best dressing for this grain bowl?

Tahini-lemon dressing, balsamic vinaigrette, or a simple olive oil and lemon mix all work well.

Can I make this grain bowl vegan?

Yes, simply skip the feta or use a plant-based alternative.

Can I freeze the grain bowl?

You can freeze the wild rice and roasted vegetables separately, but kale is best prepared fresh.

What vegetables work best in winter?

Root vegetables, squash, and cruciferous veggies like Brussels sprouts and cauliflower are ideal.

How can I make it more filling?

Add protein such as grilled chicken, tempeh, tofu, or boiled eggs.

Can I serve it cold?

Yes, it’s delicious as a cold salad the next day.

Do I have to massage the kale?

Massaging softens the leaves and reduces bitterness, but you can skip it if you prefer a crunchier texture.

Can I mix different grains?

Yes, a blend of quinoa, farro, and wild rice makes a flavorful base.

Conclusion

Wild rice grain bowl with kale and roasted winter vegetables is a wholesome, colorful dish that’s both satisfying and nutrient-rich. Perfect for meal prep or an easy weeknight dinner, it’s endlessly adaptable and showcases the best flavors of the season while keeping you full and energized.

Wild Rice Grain Bowl with Kale and Roasted Winter Vegetables

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A vibrant and nourishing grain bowl featuring nutty wild rice, massaged kale, and caramelized roasted winter vegetables, topped with your choice of tahini, vinaigrette, and flavorful garnishes.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 4 servings
• Category: Main Dish
• Method: Roasting
• Cuisine: Vegetarian

Ingredients

1. 3 cups cooked wild rice
2. 2 cups sweet potatoes, cubed
3. 2 cups butternut squash, cubed
4. 2 cups Brussels sprouts, halved
5. 2–3 tbsp olive oil
6. Salt and black pepper, to taste
7. 4 cups fresh kale, chopped
8. 2 tbsp lemon juice
9. 3–4 tbsp tahini or vinaigrette dressing
10. Optional toppings: toasted pumpkin seeds, dried cranberries, crumbled feta

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Instructions

Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.

1. Toss sweet potatoes, butternut squash, and Brussels sprouts with olive oil, salt, and pepper. Spread in a single layer on the baking sheet.
2. Roast vegetables for 25–30 minutes, stirring halfway, until tender and caramelized.
3. While vegetables roast, massage chopped kale with lemon juice and a pinch of salt until slightly softened.
4. Assemble bowls with a base of wild rice, topped with kale and roasted vegetables.
5. Drizzle with tahini or vinaigrette and finish with optional toppings. Serve warm or at room temperature.

Notes

1. Add roasted beets, carrots, or parsnips for extra color and flavor.
2. Swap wild rice for quinoa, farro, or brown rice.
3. Include chickpeas, lentils, or tofu for added protein.
4. Use spinach or arugula instead of kale for a milder green.
5. Top with a balsamic glaze for a sweeter finish.

Nutrition

• Serving Size: 1 bowl
• Calories: 370
• Sugar: 9g
• Sodium: 280mg
• Fat: 14g
• Saturated Fat: 2g
• Unsaturated Fat: 11g
• Trans Fat: 0g
• Carbohydrates: 55g
• Fiber: 9g
• Protein: 9g
• Cholesterol: 5mg