Description
This Wild Rice Harvest Bowl with Fig Balsamic Vinaigrette is a hearty and colorful autumn-inspired dish featuring tender wild blend rice, roasted butternut squash, caramelized Brussels sprouts, crisp apples, white cheddar cheese, crunchy almonds or pepitas, and dried cranberries. The vibrant fig balsamic vinaigrette adds a perfect balance of sweet and tangy flavors, making this bowl both wholesome and delicious—a perfect meal for the cooler months or any time you want a nutrient-packed, flavorful bowl.
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
Oils and Spices
- 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 Rice: Add wild blend rice and gluten-free chicken broth to a small saucepan. Bring to a simmer over medium heat, cover with a lid, reduce heat to low, and let simmer gently for 40-50 minutes until the rice is tender. Fluff with a fork and set aside to cool slightly.
- Roast the Butternut Squash: Preheat the oven to 400°F (204°C). Line a half-sheet pan with parchment paper or lightly coat with nonstick spray. 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 coat evenly. Spread in a single layer and roast for 15-20 minutes until tender, stirring halfway through. Remove from oven and set aside.
- Roast the Brussels Sprouts: On another lined half-sheet pan, toss shredded Brussels sprouts with the remaining 1½ tablespoons of olive oil, salt, and pepper. Add this pan to the oven alongside the squash after its first stir and roast for an additional 8-10 minutes until the Brussels sprouts are tender and golden brown. Remove and set aside to cool.
- Prepare the Fig Balsamic Vinaigrette: In a bowl or jar with a lid, combine extra virgin olive oil, balsamic vinegar, pressed garlic, fig jam, salt, and pepper. Whisk or shake vigorously to combine. If the fig jam is too thick, microwave the mixture briefly for 15-20 seconds to help dissolve the jam. Adjust seasonings as needed. This vinaigrette can be made up to 5 days ahead and kept refrigerated.
- 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 desired amount of fig balsamic vinaigrette over the top and toss gently to coat everything evenly. Serve immediately.
Notes
- Estimated nutritional information includes the entire dressing recipe, so actual per-serving values may be lower depending on how much vinaigrette is used.
- Use gluten free chicken broth to keep the recipe gluten free as specified.
- Fig balsamic vinaigrette can be stored in the refrigerator up to 5 days.
- Toasting the almonds or pepitas lightly before adding can enhance their flavor.
- This recipe works well as a meal prep lunch or dinner as it holds up well for leftovers.
Nutrition
- Serving Size: 1 bowl (approx. 1/6th of recipe)
- Calories: 380
- Sugar: 14g
- Sodium: 410mg
- Fat: 18g
- Saturated Fat: 4.5g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 6g
- Protein: 9g
- Cholesterol: 18mg
