Harvest Grain Bowl Pumpkin Kale (Printable)

Hearty bowl with grains, roasted pumpkin, kale, seeds, and tangy dressing—perfect for fall dining.

# What You Need:

→ Grains

01 - 1 cup farro or quinoa, uncooked
02 - 2 cups vegetable broth or water

→ Vegetables

03 - 3 cups pumpkin, peeled and cut into 1-inch cubes
04 - 2 cups kale, stems removed and chopped
05 - 1 small red onion, sliced
06 - 2 tablespoons olive oil
07 - 1/2 teaspoon sea salt
08 - 1/4 teaspoon black pepper

→ Toppings & Garnish

09 - 1/4 cup toasted pumpkin seeds (pepitas)
10 - 1/4 cup dried cranberries
11 - 1/3 cup crumbled feta cheese (optional)
12 - 2 tablespoons chopped fresh parsley

→ Dressing

13 - 3 tablespoons olive oil
14 - 1 tablespoon apple cider vinegar
15 - 1 teaspoon maple syrup or honey
16 - 1 teaspoon Dijon mustard
17 - Salt and pepper, to taste

# How To Make It:

01 - Preheat the oven to 400°F and line a baking sheet with parchment paper.
02 - Toss pumpkin cubes and sliced red onion with 2 tablespoons olive oil, sea salt, and black pepper. Spread evenly on the baking sheet and roast for 25 to 30 minutes, turning halfway, until tender and lightly caramelized.
03 - Rinse the farro or quinoa. In a medium saucepan, combine with 2 cups vegetable broth or water. Bring to a boil, then reduce heat and simmer until tender and liquid is absorbed: farro 25-30 minutes or quinoa 15 minutes. Fluff with a fork.
04 - During the last 5 minutes of roasting, add chopped kale to the baking sheet with pumpkin and onion. Toss gently and return to oven until kale wilts and edges turn slightly crispy.
05 - Whisk together olive oil, apple cider vinegar, maple syrup, Dijon mustard, and salt and pepper in a small bowl until well blended.
06 - Divide cooked grains among 4 bowls. Top with roasted pumpkin, onion, kale, pumpkin seeds, dried cranberries, and feta cheese if using. Drizzle with dressing and sprinkle with chopped fresh parsley.
07 - Serve warm or at room temperature.

# Expert Suggestions:

01 -
  • It tastes like the best parts of fall without feeling heavy or overly sweet.
  • You can prep most of it ahead and assemble bowls throughout the week.
  • The textures, nutty grains, caramelized pumpkin, crispy kale, are ridiculously good together.
  • It's flexible enough to go vegan, add protein, or swap vegetables based on what you have.
02 -
  • Don't crowd the baking sheet or the pumpkin will steam instead of caramelize, spread it out and use two pans if needed.
  • If your kale seems thick or tough, massage it with a little olive oil before adding it to the pan.
  • Let the grains cool slightly before assembling so the greens don't wilt too much from residual heat.
03 -
  • Roast extra pumpkin and keep it in the fridge, it's great tossed into salads, grain bowls, or even blended into soup.
  • If your dressing tastes too sharp, add a tiny pinch of salt or another drop of maple, it balances everything instantly.
  • Use a mix of grains like farro, quinoa, and wild rice for more texture and visual interest.
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