Disclaimer: Our editors have used AI to create or enhance parts of this article and some images. All content has been fact-checked by our team to ensure accuracy.
Hey there, friends!
Fall is in the air, and you know what that means? It’s time for some cozy, delicious recipes!
Today, I’m excited to share my go-to butternut squash harvest bowl.
It’s packed with flavor, healthy goodies, and will warm you right up.
Perfect for lunch or dinner, and it’s super easy to throw together.
Let’s dive into the deliciousness! 🌟
Possible Ingredient Alternatives
Wild rice can be replaced with quinoa or brown rice for a similar nutritional profile and texture. Use the same amount and adjust cooking time according to package instructions. For a lower-carb option, consider using cauliflower rice, though this will change the texture and cooking method. Butternut squash can be substituted with sweet potato or pumpkin, maintaining a similar flavor and nutritional content. Cut into similar-sized cubes and adjust roasting time as needed. For those avoiding nightshades, try using carrots or parsnips instead. Tahini can be replaced with sunflower seed butter or cashew butter for those with sesame allergies. Use the same amount and adjust seasoning to taste, as these alternatives may have different flavor profiles.
Preparation Time | 15-20 minutes |
Cooking Time | 76-90 minutes |
Total Time | 91-110 minutes |
Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 1200-1400
- Protein: 25-35 g
- Fat: 60-70 g
- Carbohydrates: 150-170 g
Ingredients
- 1 cup wild rice
- 4 cups water
- 4 cups quartered brussels sprouts
- 1/2 sliced yellow onion
- 2 tablespoons olive oil
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 4 cups peeled butternut squash, cut into 1-inch cubes
- 2 tablespoons olive oil
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- 1 cup water
- 1 medium apple, thinly sliced
- 1 cup tightly packed baby kale
- 1/4 thinly sliced large red onion
- 1/2 cup dried cherries or cranberries
- 1 tablespoon lemon juice
- 1/2 teaspoon honey
- 1 teaspoon apple cider vinegar
- 2 tablespoons olive oil
- Pinch of salt
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1/4 teaspoon garlic powder
- 2 teaspoons balsamic vinegar
- Salt and pepper to taste
Step 1: Cook the Wild Rice
Start by placing the wild rice and water into a large saucepan.
Set the burner to medium/high heat and bring the mixture to a boil.
Once boiling, cover the pan and reduce the heat to low, letting it simmer for about 50 minutes or until the rice reaches your desired texture.
After cooking, strain the water from the wild rice and set it aside.
Step 2: Roast the Brussels Sprouts
While the wild rice is simmering, preheat your oven to 375ºF.
Arrange all ingredients for the Brussels sprouts on a baking sheet, ensuring they’re well-coated with olive oil and spices by mixing them together.
Roast in the preheated oven for 25 minutes.
After roasting, remove the Brussels sprouts from the oven and set them aside.
Step 3: Prepare the Butternut Squash
Utilize the Instant Pot’s sauté feature by adding olive oil to the pot.
Once the oil is fragrant, add cubed butternut squash and season with salt and pepper.
Sauté for approximately 6 minutes or until the squash begins to brown.
Remove the squash from the Instant Pot and transfer it into a small microwave-safe bowl that fits in the Instant Pot.
Step 4: Cook Butternut Squash in the Instant Pot
Add 1 cup of water to the bottom of the Instant Pot and place the trivet inside.
Place the bowl with butternut squash on the trivet, cover the Instant Pot, and cook on high pressure for 1 minute.
Once done, carefully remove the butternut squash from the Instant Pot and set it aside.
Step 5: Make the Apple Kale Slaw and Dressing
In a large bowl, combine all the ingredients for the apple kale slaw, mixing to ensure everything is well integrated.
Set the slaw aside.
To prepare the tahini dressing, place all dressing ingredients into a mason jar.
Seal the jar tightly and shake briskly until the ingredients are fully combined.
Step 6: Assemble the Harvest Bowls
Distribute the cooked wild rice, roasted Brussels sprouts, sautéed and cooked butternut squash, prepared slaw, and tahini dressing evenly into four separate bowls or meal prep containers.
Serve immediately or refrigerate for later use.
Enjoy your wholesome and nutritious harvest bowls!