Autumn Harvest Quinoa Bowl: A Healthy & Hearty Meal

Welcome to the ultimate Autumn Harvest Quinoa Bowl, a recipe that perfectly captures the cozy, vibrant flavors of the season. This isn’t just a meal; it’s a celebration of fall’s best produce, all piled into one nourishing and delicious bowl. If you’re searching for a healthy, satisfying, and easy-to-make dish that’s packed with texture and taste, you’ve found it. This bowl is perfect for a quick weeknight dinner, a healthy lunch, or your weekly meal prep.

Why This Autumn Harvest Quinoa Bowl is a Must-Try

You’re going to absolutely love this recipe, and here’s why. Each ingredient is chosen not just for its flavor, but for its role in creating a balanced, nutrient-dense meal.

• Incredibly Flavorful: We combine sweet roasted butternut squash, earthy kale, tart cranberries, and crunchy pecans. Then, we drizzle it all with a tangy apple cider vinaigrette that ties everything together perfectly.
• Nutrient-Packed: This bowl is a powerhouse of vitamins, minerals, and plant-based protein. Quinoa provides a complete protein, while the squash and kale offer a heavy dose of vitamins A and K.
• Perfectly Adaptable: This recipe is a fantastic starting point. You can easily customize it to your liking with different vegetables, proteins, or dressings. Keep reading for some of my favorite variations!
• Ideal for Meal Prep: All the components can be prepared ahead of time, making it simple to assemble a healthy meal in minutes when you’re busy. It’s a healthy choice that doesn’t compromise on convenience.

Ingredients You’ll Need

The magic of this Autumn Harvest Quinoa Bowl lies in its simple, wholesome ingredients. Here’s what you’ll need to gather.

For the Quinoa Bowl:

• Quinoa: The foundation of our bowl. You’ll need 1 cup of uncooked quinoa.
• Butternut Squash: A quintessential fall vegetable. You’ll need one small squash, peeled and cubed.
• Kale: For a touch of green and a boost of nutrients. About 4 cups, chopped.
• Dried Cranberries: For a pop of sweetness and tartness. Use 1/2 cup.
• Pecans: For a wonderful crunch and nutty flavor. You’ll need 1/2 cup, roughly chopped and toasted.
• Feta Cheese: Crumbled for a creamy, salty finish. Use 1/2 cup (optional, see notes for vegan options).
• Olive Oil: For roasting the squash.
• Salt and Black Pepper: To taste.

For the Apple Cider Vinaigrette:

• Apple Cider Vinegar: The sharp, tangy base of our dressing.
• Maple Syrup: For a touch of natural sweetness that complements the squash.
• Dijon Mustard: To help emulsify the dressing and add depth.
• Olive Oil: Extra virgin is best here.
• Garlic: One minced clove for a savory kick.

Step-by-Step Instructions

Let’s walk through how to create this beautiful and delicious Autumn Harvest Quinoa Bowl. Follow these simple steps for a perfect result every time.

1. Cook the Quinoa

Rinse one cup of quinoa under cold water. In a medium saucepan, combine the rinsed quinoa with two cups of water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the liquid is absorbed. Fluff with a fork and set aside.

2. Roast the Butternut Squash

Preheat your oven to 400°F (200°C). Toss the cubed butternut squash with a tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and lightly caramelized. For another amazing fall vegetable dish, you might love this copycat Ruth’s Chris sweet potato casserole.

3. Prepare the Vinaigrette

While the squash roasts, whisk together all the vinaigrette ingredients in a small bowl until well combined. You can also add them to a jar with a lid and shake vigorously.

4. Assemble the Bowl

In a large bowl, combine the cooked quinoa, roasted butternut squash, chopped kale, dried cranberries, and toasted pecans. Pour the vinaigrette over the top and toss gently to combine. If you’re a fan of fall baking, consider making some delicious pumpkin pie bars for dessert.

5. Serve and Garnish

Divide the quinoa mixture among four bowls. Top with crumbled feta cheese if desired. Serve warm and enjoy the incredible flavors of your Autumn Harvest Quinoa Bowl!

Tips for the Perfect Quinoa Bowl

Here are a few expert tips to make sure your bowl is as delicious as possible:

• Toast Your Pecans: Don’t skip this step! Toasting the pecans in a dry skillet for a few minutes until fragrant brings out their nutty flavor and makes them extra crunchy.
• Massage Your Kale: If you find kale a bit tough, place the chopped leaves in a bowl with a tiny drizzle of olive oil and a pinch of salt. Massage the leaves with your hands for a minute or two until they soften and turn a vibrant green.
• Don’t Overcook the Quinoa: Keep an eye on your quinoa. It’s done when the little “germ” ring has separated from the seed. Overcooking can make it mushy. For other hearty meals, try this creamy chicken broccoli rice casserole.

Variations and Substitutions

One of the best things about this Autumn Harvest Quinoa Bowl is how easy it is to customize. Here are a few ideas:

• Add a Protein: To make it even more filling, add grilled chicken, roasted chickpeas, or a scoop of lentils.
• Swap the Squash: Sweet potatoes or pumpkin work just as well as butternut squash in this recipe.
• Go Vegan: To make this bowl vegan, simply omit the feta cheese or use a plant-based feta alternative.
• Change the Greens: Not a fan of kale? Try spinach or arugula instead. Arugula will add a nice peppery bite.

How to Store and Meal Prep

This recipe is a meal prep dream. To prepare ahead, store the cooked quinoa, roasted squash, and vinaigrette in separate airtight containers in the refrigerator for up to 4 days. Keep the kale, pecans, and cranberries separate as well. When you’re ready to eat, simply assemble your bowl and enjoy!

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Can I make this Autumn Harvest Quinoa Bowl vegan?

Absolutely! To make this recipe vegan, simply omit the feta cheese or substitute it with your favorite plant-based feta alternative. The rest of the ingredients are naturally vegan.

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What other grains can I use instead of quinoa?

If you don’t have quinoa, this bowl works wonderfully with farro, brown rice, or even couscous. Just cook your chosen grain according to package directions.

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How long will this quinoa bowl last in the fridge?

When stored properly in airtight containers, the components of this bowl will last for up to 4 days in the refrigerator. For best results, store the dressing separately and combine just before serving.

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Can I use a different kind of squash?

Yes! While butternut squash is classic, this recipe is also delicious with roasted sweet potatoes, acorn squash, or even pumpkin. Roasting times may vary slightly.

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Is this Autumn Harvest Quinoa Bowl gluten-free?

Yes, this recipe is naturally gluten-free as all the ingredients, including quinoa, do not contain gluten. It’s a great option for those with gluten sensitivities.

Enjoy Your Healthy Autumn Meal!

This Autumn Harvest Quinoa Bowl is more than just a recipe; it’s a versatile and delicious way to embrace the flavors of the season. It’s a healthy, satisfying meal that you can feel good about serving to your family and friends. We hope you love it as much as we do! If you make it, we’d love to see it. Share your creations and tag us on Pinterest!

Autumn Harvest Quinoa Bowl

FL Recipes

Autumn Harvest Quinoa Bowl: A Healthy & Hearty Meal

This Autumn Harvest Quinoa Bowl is a healthy, hearty, and flavorful meal packed with roasted butternut squash, kale, cranberries, and a tangy apple cider vinaigrette. Perfect for a quick weeknight dinner or meal prep.

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Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

Servings: 4 servings

Course: Dinner, Lunch, Main Course

Cuisine: American

Calories: 520

Ingredients Equipment Method Nutrition Notes

Ingredients

  

1x2x3x?

• 1 cup uncooked quinoa rinsed
• 1 small butternut squash peeled, seeded, and cut into 1/2-inch cubes
• 4 cups kale stems removed and chopped
• 1/2 cup dried cranberries
• 1/2 cup pecans chopped and toasted
• 1/2 cup crumbled feta cheese optional
• 1 tbsp olive oil
• Salt and black pepper to taste
• 1/4 cup extra virgin olive oil
• 3 tbsp apple cider vinegar
• 1 tbsp maple syrup
• 1 tsp dijon mustard
• 1 clove garlic minced

Equipment

• 1 Baking Sheet
• 1 Saucepan
• 1 Large Mixing Bowl

Method

 

1. Cook the Quinoa: Rinse quinoa under cold water. In a medium saucepan, combine quinoa with 2 cups of water or vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until liquid is absorbed. Fluff with a fork.
2. Roast the Butternut Squash: Preheat oven to 400°F (200°C). On a baking sheet, toss cubed butternut squash with 1 tbsp olive oil, salt, and pepper. Roast for 20-25 minutes until tender and caramelized.
3. Prepare the Vinaigrette: In a small bowl or jar, whisk or shake together all vinaigrette ingredients: olive oil, apple cider vinegar, maple syrup, dijon mustard, and minced garlic.
4. Assemble the Bowl: In a large bowl, combine the cooked quinoa, roasted butternut squash, chopped kale, dried cranberries, and toasted pecans. Pour the vinaigrette over everything and toss to combine.
5. Serve and Garnish: Divide the mixture among four bowls. Top with crumbled feta cheese (if using) and serve warm.

Nutrition

Calories: 520kcalProtein: 12gFat: 28gFiber: 10g

Notes

Toast Your Pecans: Toasting pecans in a dry skillet for 2-3 minutes enhances their flavor.
Massage Your Kale: For more tender kale, massage the chopped leaves with a tiny bit of olive oil for a minute before adding to the bowl.
Make it Vegan: Omit the feta cheese or use a plant-based alternative to make this recipe fully vegan.

Keyword fall recipe,healthy bowl,quinoa bowl

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