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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.

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)

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

Find it online: https://thefamilycooking.com/wild-rice-grain-bowl-with-kale-and-roasted-winter-vegetables-2/