Description
These Wild Rice Harvest Bowls with Fig Balsamic Vinaigrette bring together a hearty blend of wild rice, roasted butternut squash, and crispy Brussels sprouts, accented by sweet apples, crunchy nuts, and tangy cheese. Finished with a luscious homemade fig balsamic vinaigrette, this bowl is a perfect balance of savory, sweet, and tart flavors, ideal for a nutritious and comforting meal.
Ingredients
Units
Scale
Grain and Vegetables
- 1 cup Wild Blend Rice (Lundberg Wild Blend Rice recommended)
- 1-3/4 cups gluten free chicken broth
- 3 cups 1” butternut squash cubes (~1 small squash)
- 9 oz thinly shredded Brussels sprouts
- 1 large or 2 small apples, chopped
Seasonings and Oils
- 3 Tablespoons extra virgin olive oil, divided
- 1/8 teaspoon garlic powder
- 1/8 teaspoon chili powder
- 1/8 teaspoon cinnamon
- Salt and pepper to taste
Add-ins
- 3 oz white cheddar cheese, cut into cubes
- 1/3 cup sliced almonds or pepitas
- 1/3 cup dried cranberries
Fig Balsamic Vinaigrette
- 1/2 cup extra virgin olive oil
- 1/4 cup balsamic vinegar
- 1 small clove garlic, pressed or very finely minced
- 2 Tablespoons fig jam
- Salt and pepper to taste
Instructions
- Cook the Wild Blend Rice: In a small saucepan, combine the wild blend rice with gluten free chicken broth. Bring to a simmer over medium heat, then cover and reduce the heat to low. Let it simmer gently for 40-50 minutes or until the rice is tender and the liquid is absorbed, following the package directions. Once cooked, fluff the rice with a fork and set aside to cool slightly.
- Roast the Butternut Squash: Preheat the oven to 400°F (200°C). Line a half sheet pan with parchment paper or nonstick sprayed foil. Toss the butternut squash cubes with 1½ tablespoons of extra virgin olive oil, garlic powder, chili powder, cinnamon, salt, and pepper using your fingertips to evenly coat everything. Spread the squash evenly on the pan and roast for 15-20 minutes until tender, stirring halfway through cooking. Remove from the oven and let it cool slightly.
- Roast the Brussels Sprouts: On another half sheet pan lined with parchment paper or sprayed foil, toss the shredded Brussels sprouts with the remaining 1½ tablespoons of olive oil, salt, and pepper. Add this pan to the oven after flipping the squash and roast both together for an additional 8-10 minutes, or until Brussels sprouts are tender and golden brown. Set aside to cool slightly.
- Prepare the Fig Balsamic Vinaigrette: In a bowl or jar with a tight-fitting lid, combine the extra virgin olive oil, balsamic vinegar, pressed garlic, fig jam, salt, and pepper. Whisk or shake vigorously to emulsify. If the fig jam is too thick, microwave the mixture for 15-20 seconds to help it dissolve. Taste and adjust seasoning or sweetness as desired. The vinaigrette can be made up to 5 days ahead.
- Assemble the Harvest Bowls: In a large mixing bowl, combine the cooked wild rice, roasted butternut squash, roasted Brussels sprouts, chopped apples, cubed white cheddar cheese, sliced almonds or pepitas, and dried cranberries. Drizzle the fig balsamic vinaigrette over the top and toss gently to coat everything evenly. Serve immediately or at room temperature.
Notes
- Estimated nutritional information includes the entire dressing recipe.
- Fig balsamic vinaigrette can be prepared in advance and stored refrigerated for up to 5 days.
- Use gluten free chicken broth to keep this recipe gluten-free.
- For a vegan variation, substitute cheese with a plant-based alternative and use vegetable broth instead of chicken broth.
Nutrition
- Serving Size: 1 bowl (approximately 1/6 of recipe)
- Calories: 410
- Sugar: 14g
- Sodium: 290mg
- Fat: 22g
- Saturated Fat: 5g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 9g
- Cholesterol: 15mg