Hearty Harvest Bowl - KNEP - Kentucky Nutrition Education Program


Hearty Harvest Bowl

Receta en Español
Servings:Makes 6Serving Size:1 cupRecipe Cost:$7.71Cost per Serving:$1.29


  • 2 cups brown rice, cooked
  • 1 small head broccoli, cut into bite-size pieces
  • 3 medium carrots, peeled and thinly sliced
  • 1 medium sweet potato, peeled and diced
  • 1 medium onion, diced
  • 2 cans (15.5 ounces) chickpeas rinsed, drained, and patted dry
  • 2 tablespoons olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1/2 cup parmesan cheese, optional
  • * 3 tablespoons olive oil
  • * 1/8 teaspoon salt
  • * 1/8 teaspoon ground black pepper
  • * 2 tablespoons lemon juice
  • * 3/4 teaspoon dried oregano
  • * 1/4 teaspoon garlic powder


  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  2. Wash fresh produce under cool running water, using a vegetable brush to scrub veggies with a firm surface. Dry and cut to prepare for this recipe.
  3. Preheat oven to 425 degrees F. Line two large baking sheets with aluminum foil or parchment paper. Set aside.
  4. Cook rice according to package directions.
  5. While rice is cooking, place broccoli, carrots, sweet potato, and onion on one baking sheet and drizzle with 1 tablespoon of olive oil, sprinkle with a pinch of salt and pepper. Spread out into one even layer. Don’t overcrowd the pan or the veggies will steam instead of roast.
  6. Toss chickpeas with the remaining 1 tablespoon of oil, sprinkle with salt and pepper. Spread
    out into one even layer on the other prepared baking sheet.
  7. Roast vegetables and chickpeas for 20 to 25 minutes, turning the pans and giving them a shake from time to time. Vegetables should be slightly browned and fork tender when done. Chickpeas will be slightly browned and toasted.
  8. While vegetables are roasting, combine *Dressing ingredients* in a small bowl or cup. Whisk until smooth. Set aside.
  9. Divide ingredients into six servings. Place rice in a bowl, top with roasted vegetables, and chickpeas. Sprinkle with parmesan cheese if using.
  10. Drizzle with dressing before serving.
  11. Refrigerate leftovers within 2 hours.
Source: Brooke Jenkins, Extension Specialist, University of Kentucky Cooperative Extension Service

Nutrition facts per serving: 460 calories; 17g total fat; 3g saturated fat; 0g trans fat; 5mg cholesterol; 570mg sodium; 62g total carbohydrate; 14g dietary fiber; 10g total sugars; 0g added
sugars; 16g protein; 0% Daily Value of vitamin D; 15% Daily Value of calcium; 15% Daily Value of iron; 15% Daily Value of potassium