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This healthy, plant-based bowl is perfect as an autumn lunch or dinner. It’s high in protein and comes with a delicious, creamy maple sauce!
What’s better than a cozy, warming, satisfying bowl with all the fall vegetables and flavors?
Fall is one of the best seasons for vegetable variety: there’re squashes, Brussel sprouts, cauliflower. Needless to say, it was hard to pick only a handful of vegetables for this bowl!
Vegetables
We will be using two types of vegetables in our recipe today: Brussel sprouts and delicata squash. To cook everything fast, we will be roasting both vegetables in the same sheet pan.
If you’ve only had Brussel sprouts steamed, you probably hate them. Steaming, in my opinion, is the worst way to cook Brussel sprouts.
Roasting brings out the sweetness of Brussel sprouts balancing their naturally bitter taste. Roasting also makes Brussel sprouts a little crunchy, adding much-needed texture.
P.S. I also have two amazing Brussel sprouts recipes that you will love: Balsamic Roasted Brussel Sprouts and Sesame Roasted Brussel Sprouts.
Our second vegetable is delicata squash. After posting a recipe on How To Roast Delicata Squash in 30 Minutes, I knew I had to add it to this Fall Harvest Bowl.
The rich and sweet taste of delicata squash pairs very well with the bitter-sweet Brussel sprouts. Delicata squash is known as “sweet potato squash” because it’s sweet!
We will keep the roasting spices to a minimum (salt + pepper only) to bring out the natural flavors of both vegetables. Plus, we’ll be using a special sauce for the bowl and we want to avoid clashing flavors.
Grain and Protein
The grain in this bowl is quinoa. I chose quinoa for this recipe because 1) it’s the fastest cooking grain that’s ready in 15 minutes! 2) it’s nutty taste is a perfect combination for the delicata squash.
The protein source in our Fall Harvest Bowl is seasoned kidney beans. Red kidney beans are dense, rich with a mild, delicate flavor. To infuse them with fall flavors, I added maple syrup and a touch of cayenne.
Sauce
Perhaps, one of the most important elements of the Fall Harvest Bowl is the oil-free Maple Yogurt Dressing. It takes 5 minutes to whip it up and adds a 5x flavor to this dish. The dressing ties all the flavors together.
This healthy, plant-based bowl is perfect as an autumn lunch or dinner. It’s high in protein and comes with a delicious, creamy maple sauce!
- 1 delicata squash
- 1 lbs Brussel sprouts (approx. 500 g)
- 2 tbsp olive oil
- 2 tsp salt
- 1/2 tsp pepper
- 3/4 cup quinoa
- 1 15- ounce can red kidney beans
- 1 tbsp maple syrup
- Pinch of cayenne pepper
- 1/2 unflavored, plain non-dairy yogurt
- 2 tbsp maple syrup
- 2 tsp mustard
- 2 tsp apple cider vinegar
- pinch of sea salt
- pinch of black pepper
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Preheat oven to 400 F / 200 C.
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Cut the delicata squash into rings. There is no need to peel delicata squash, the skin will be soft and edible after roasting. Toss in 1 tbsp olive oil, 1/2 tsp salt and 1/8 tsp pepper.
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Wash Brussel sprouts and cut off any stems. Toss in 1 tbsp olive oil, 1/2 tsp salt and 1/8 tsp pepper.
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Lay both delicata squash rings and Brussel sprouts on one sheet pan. Roast in the oven for 20 minutes, turning half-way.
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While vegetables are roasting in the oven, cook quinoa. Rinse quinoa under cold water. Then toast it for 5 mins in a pot, stirring continuously. Add water, enough to cover quinoa by 1 inch. Bring to a boil. Then cover and simmer on the lowest heat for 10 minutes. Fluff with the fork.
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In a small bowl, add maple syrup and cayenne to red kidney beans and gently mix. Set aside.
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To prepare the Maple Yogurt Dressing, whisk all ingredients together in a bowl.
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Assemble Fall Harvest Bowl, by layering quinoa, red kidney beans, Brussel sprouts, delicata squash and pour 1 tbsp of Maple Yogurt Dressing all over the bowl.
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Store cooked ingredients in separate containersin the fridge for up to 5 days.
Nutrition Information (per serving): Calories: 503 Fat: 10.1 g Saturated fat: 1.5 g Carbohydrates: 76.6 g Dietary Fiber: 18 g Sugar: 9.9 g Sodium: 1202 mg Protein: 25 g
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