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Kale Harvest Grain Bowl
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This Kale Harvest Grain Bowl is the perfect balance of hearty and fresh. Packed with nutrient-dense kale, protein-rich quinoa, roasted sweet potatoes, and crisp apple slices, it’s a colorful, seasonal salad that works for lunch, dinner, or meal prep. Finished with a bright lemon-maple vinaigrette, this wholesome bowl delivers layers of flavor and texture in every bite. Try my other vibrant salads like the shaved Brussels sprouts salad or fall roasted squash salad with yogurt tahini dressing.
Why You’ll Love This Recipe
- Wholesome & satisfying: A mix of whole grains, greens, and roasted vegetables for lasting energy.
- Meal-prep friendly: Kale holds up beautifully, even after being dressed.
- Flavorful dressing: A tangy-sweet vinaigrette ties everything together with simple ingredients.
Key Ingredients in This Recipe
- Kale – I use Tuscan kale (also called lacinato or dinosaur kale) as the base for this salad. While it’s deeper in color, it’s also more tender than curly kale (and easier to eat). While curly kale can also be used based on availability, I prefer the texture of Tuscan kale for salads. Always remove the tough ribs from the fibrous leaves and finely chop them.
- Sweet potatoes – Sweet potatoes are a nutritious root vegetable with bright orangey flesh and naturally sweet flavor. As they are roasted the sugars slightly caramelize giving it a great flavor and creamy texture that complements the seeds in this salad.
- Quinoa – Quinoa is a whole grain cooked similar to rice. I cook quinoa in vegetable broth for added flavor, but you can substitute water in a pinch. There are a few different types but white quinoa is the most common.
- Pomegranate seeds – Pomegranate seeds can be easily removed from fresh pomegranates or bought already removed from the fruit. It adds a fresh, crunchy element to this dish.
- Pepitas – While the pumpkin seeds you remove from the pumpkin are white and thin, pepitas are green and small. They are indeed pumpkin seeds and only come from certain pumpkins that don’t require shelling, namely oilseed or Styrian pumpkin varieties.
- Sunflower seeds – Shelled and roasted sunflower seeds come from the center of sunflowers and are high in protein. I recommend buying them shelled for this recipe.
- Hemp seeds – The small seeds are high in protein and fiber and are used to add additional texture to the salad.
- Apple – Apple slices add a fresh crunch to the salad. I recommend adding these just before serving so they don’t brown. I like gala apples for their sweet flavor, though any other variety can be used.
A full ingredient list with exact amounts can be found in the recipe card below.
Pro Tip
Massage the dressing into the kale for at least five minutes before serving. It tenderizes the leaves, removes bitterness, and helps the vinaigrette cling to every bite.
Swaps & Substitutions
- Swap sweet potatoes for roasted butternut squash or pumpkin.
- Use spinach or arugula instead of kale if you prefer a softer green.
- Substitute quinoa with farro, brown rice, or barley for a different texture.
- Replace apple slices with pears for a fall-ready twist.
Why You Should Massage Kale
My biggest tip to those who don’t enjoy eating kale because it can be such a tough green is to massage the dressing into the leaves and let it sit for at least 5 minutes before serving (kale won’t wilt like other greens). Massaging the kale happens exactly as it sounds – drizzle the dressing over the top then use your fingers to rub the dressing into the crevices to break down the cell walls and tenderize the leaves. I also recommend removing the thick tough stems before chopping the kale for the best texture.
How to Cook Quinoa
To cook quinoa follow these simple steps using a 2:1 ratio of quinoa to water or stock. In a medium saucepan over medium heat bring 1 cup (260g) vegetable broth (or water) to a boil. Add ½ cup (90g) of quinoa, and cook covered on medium-low heat until the broth is absorbed and the quinoa is tender. Fluff with a fork.
How to Make This Kale Harvest Grain Bowl (Step-by-Step)
In a small bowl whisk together the olive oil, lemon juice, maple syrup, Dijon mustard and shallot until emulsified. Season to taste with salt and pepper.
Heat oven to 400ºF (200ºC). Toss the sweet potato in the olive oil and arrange in a single layer on a baking sheet. Season with salt and pepper, then roast until tender, about 20 minutes.
Add the kale to a large salad bowl. Drizzle half the dressing over the kale and massage it into the leaves.
Top with the sweet potato, quinoa, pomegranate seeds, pepitas, sunflower seeds, hemp seeds, and apple.
Toss to combine, drizzling with additional dressing if needed then serve.
How to Serve This Kale Harvest Grain Bowl
- Enjoy as a stand-alone entrée salad for lunch or dinner.
- Pair with grilled chicken or salmon for added protein.
- Serve chilled or at room temperature for easy entertaining.
- Garnish with extra seeds or a sprinkle of feta cheese for added texture.
How to Store This Kale Harvest Grain Bowl
- Refrigerate: Store leftovers in an airtight container for up to 3 days.
- Keep apples fresh: Add apple slices right before serving to prevent browning.
- Meal prep tip: Store dressing separately and toss just before eating for best texture.
FAQ – Frequently Asked Questions
Yes! Kale actually improves after sitting with dressing for a few hours, making it ideal for advance prep.
Tuscan (lacinato) kale is best—it’s more tender than curly kale and easier to eat raw.
Definitely—just warm it slightly or toss it cold directly into the bowl.
Add protein such as roasted chickpeas, grilled chicken, or tofu cubes.
Other Recipes to Try
If you enjoyed this harvest grain bowl, give these recipes a try and follow me on Instagram:
- Shaved Brussels Sprouts Salad Recipe
- Fall Roasted Squash Salad with Yogurt Tahini Dressing
- Roasted Brussels Sprouts Grain Salad with Maple Tahini Dressing
Tried it? Loved it? Tweaked it? Leave a review below and tell me how it went – I’m all ears (and always hungry).
Kale Harvest Grain Bowl
Rate this Recipe
Ingredients:
For the dressing:
- ½ cup extra-virgin olive oil
- ¼ cup lemon juice
- 2 tablespoons maple syrup
- 1 tablespoon Dijon mustard
- 2 tablespoons finely diced shallot
- Kosher salt, as needed
- Freshly ground pepper, as needed
For assembly:
- 1 large sweet potato, peeled and diced
- 2 tablespoons extra-virgin olive oil
- Kosher salt, as needed
- Freshly ground black pepper, as needed
- 2 bunches Tuscan kale
- ¾ cup cooked quinoa
- ½ cup pomegranate seeds
- ⅓ cup toasted pepitas, pumpkin seeds
- ¼ cup shelled and roasted sunflower seeds
- 2 tablespoons Hemp seeds
- 1 medium gala apple, cored and sliced
Instructions:
For the dressing:
- In a small bowl whisk together the olive oil, lemon juice, maple syrup, Dijon mustard and shallot until emulsified. Season to taste with salt and pepper.
For assembly:
- Heat oven to 400ºF (200ºC). Toss the sweet potato in the olive oil and arrange in a single layer on a baking sheet. Season with salt and pepper, then roast until tender, about 20 minutes.
- Add the kale to a large salad bowl. Drizzle half the dressing over the kale and massage it into the leaves.
- Top with the sweet potato, quinoa, pomegranate seeds, pepitas, sunflower seeds, hemp seeds, and apple.
- Toss to combine, drizzling with additional dressing if needed then serve.
Notes:
Nutrition:
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This salad is filling and tasty and guilt-free at the same time! The parts are easy to make ahead so this will be great at thanksgiving. But also adding this recipe to the weekly rotation because it is so good.
So happy to hear it!! Thank you for sharing Janet!