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Wild Rice & Apple Grain Bowl Wild Rice & Apple Grain Bowl
Wild Rice & Apple Grain Bowl
Wild Rice & Apple Grain Bowl
This hearty, healthy dish has a lot going for it, not least of which is its heartiness and healthiness. It’s a stick-to-your-bones and make-you-feel-nourished kinda meal, plus it’s full of delicious fall flavors. Which fall flavors, you ask? There’s chewy wild rice, tender veggies, crispy kale, crunchy apples and pepitas, and creamy feta. The little bursts of salt from the feta and the sweet-tart flavor of the apples makes each bite fun to eat.
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Recipe - ST. LOUIS PARK (+Wines & Spirits)
Recipe: Wild Rice & Apple Grain Bowl
Wild Rice & Apple Grain Bowl
Prep Time50 Minutes
Servings6
Cook Time75 Minutes
Ingredients
FOR THE GRAIN BOWL AND ROASTED VEGETABLES: 3 medium golden beets, washed and trimmed
1 small butternut squash, peeled, cored and cut into 1-inch cubes
4 tablespoons plus ½ teaspoon L&B Extra Virgin Olive Oil, divided
1 ½ teaspoon kosher salt, divided, plus more to taste
1 teaspoon freshly ground black pepper, divided
1 small head cauliflower, cut into small florets
12 ounces Brussels sprouts, rinsed, trimmed and halved
1 bunch kale, rinsed, stems removed and cut into 3-inch pieces
¾ cup raw pepitas
4 ½ cups cooked wild rice
2 medium Honeycrisp apples, cored and cut into 1-inch pieces
3 ounces feta
FOR THE VINAIGRETTE: 1 large shallot, trimmed and rough chopped
â…“ cup L&B Extra Virgin Olive Oil
2 tablespoons apple cider vinegar
2 tablespoons freshly squeezed lemon juice
1 teaspoon Dijon mustard
1 tablespoon honey
½ teaspoons kosher salt
¼ teaspoons freshly ground black pepper
Directions
  1. Heat oven to 450 F.
  2. To make the roasted vegetables: Place golden beets on a sheet of aluminum foil and wrap them tightly.
  3. Roast the beets in the oven for 40 to 50 minutes, until fork-tender. Open the foil packets and let cool for 5 minutes. Rub a towel against the skin of the still-warm beets to peel it off. Slice into wedges. Set aside.
  4. Meanwhile, in a medium bowl, combine the squash, 1 tablespoon olive oil, ½ teaspoon salt and ¼ teaspoon black pepper. Toss until completely coated and transfer squash to one side of a rimmed baking sheet.
  5. In the same bowl, toss together the cauliflower, 1 ½ tablespoons olive oil, ½ teaspoon salt and ¼ teaspoon pepper. Transfer cauliflower to the other side of the baking sheet with the squash. Bake, flipping the vegetables halfway through, until browned on the edges and cooked through, about 20 to 25 minutes.
  6. Meanwhile, in the same bowl, toss together the Brussels sprouts, ½ tablespoon olive oil, ¼ teaspoon salt and ¼ teaspoon pepper. Transfer to one side of a second rimmed baking sheet.
  7. In the same bowl, toss together the kale with 1 tablespoon olive oil, ½ teaspoon salt and ¼ teaspoon pepper. Transfer kale to the other side of the baking sheet with the Brussels sprouts. Bake for 10 minutes until kale is crisp and browned. Remove the kale and set aside. Flip the Brussels sprouts over, and return the baking sheet to the oven. Bake for 6 to 8 more minutes until Brussels sprouts are browned and cooked through.
  8. In a medium nonstick skillet, combine the pepitas, ½ teaspoon olive oil and a generous pinch of salt. Toast over medium-high heat, stirring continuously, until pepitas are brown and puffed, about 3 to 4 minutes. The pepitas are almost done when you start hearing a popping sound. Transfer them to a small dish.
  9. To make the vinaigrette: In a high-speed blender, combine the shallot, olive oil, apple cider vinegar, lemon juice, Dijon mustard, honey, salt and pepper. Blend until smooth, about 30 seconds. Set aside.
  10. To assemble the bowls: Divide the wild rice among 6 bowls. Divide the roasted veggies and apples among the bowls. Top with feta and pepitas, and drizzle the vinaigrette over the top. Enjoy warm or cold.
50 minutes
Prep Time
75 minutes
Cook Time
6
Servings

Shop Ingredients

Makes 6 servings
FOR THE GRAIN BOWL AND ROASTED VEGETABLES: 3 medium golden beets, washed and trimmed
Not Available
1 small butternut squash, peeled, cored and cut into 1-inch cubes
L&B Cubed Butternut Squash
L&B Cubed Butternut Squash, 14 Ounce
$6.99$0.50/oz
4 tablespoons plus ½ teaspoon L&B Extra Virgin Olive Oil, divided
L&B Extra Virgin Olive Oil
L&B Extra Virgin Olive Oil, 16.9 Ounce
$12.99$0.77/oz
1 ½ teaspoon kosher salt, divided, plus more to taste
Morton Coarse Kosher Salt
Morton Coarse Kosher Salt, 3 Pound
$5.99$2.00/lb
1 teaspoon freshly ground black pepper, divided
L&B Coarse Ground Black Pepper
L&B Coarse Ground Black Pepper, 2 Ounce
$8.19$4.10/oz
1 small head cauliflower, cut into small florets
White Cauliflower Head
White Cauliflower Head, 1 Each
$4.99
12 ounces Brussels sprouts, rinsed, trimmed and halved
Bulk Brussels Sprouts
Bulk Brussels Sprouts, 1 Pound
$4.49/lb$4.49/lb
1 bunch kale, rinsed, stems removed and cut into 3-inch pieces
Green Kale Bunch
Green Kale Bunch, 1 Each
2/$4 Huge Deal
$2.00 was $2.99
¾ cup raw pepitas
L&B Raw Pepitas
L&B Raw Pepitas, 7 Ounce
$6.99$1.00/oz
4 ½ cups cooked wild rice
Canoe Cooked Wild Rice
Canoe Cooked Wild Rice, 15 Ounce
$4.49$0.30/oz
2 medium Honeycrisp apples, cored and cut into 1-inch pieces
Honeycrisp Apples
Honeycrisp Apples, 0.75 Pound
$2.99 avg/ea$3.99/lb
3 ounces feta
Alouette Feta Cheese Crumbles
Alouette Feta Cheese Crumbles, 4 Ounce
$4.99$1.25/oz
FOR THE VINAIGRETTE: 1 large shallot, trimmed and rough chopped
Shallots
Shallots, 0.13 Pound
$0.78 avg/ea$5.99/lb
â…“ cup L&B Extra Virgin Olive Oil
L&B Extra Virgin Olive Oil
L&B Extra Virgin Olive Oil, 16.9 Ounce
$12.99$0.77/oz
2 tablespoons apple cider vinegar
Wild Harvest Organic Apple Cider Vinegar
Wild Harvest Organic Apple Cider Vinegar, 16 Ounce
$3.35$0.21/oz
2 tablespoons freshly squeezed lemon juice
Fancy Large Lemons
Fancy Large Lemons, 0.5 Pound
$1.50 avg/ea$2.99/lb
1 teaspoon Dijon mustard
Koops' Dijon Mustard
Koops' Dijon Mustard, 12 Ounce
$4.39$0.37/oz
1 tablespoon honey
L&B Pure Honey
L&B Pure Honey, 16 Ounce
$7.49$0.47/oz
½ teaspoons kosher salt
Morton Coarse Kosher Salt
Morton Coarse Kosher Salt, 3 Pound
$5.99$2.00/lb
¼ teaspoons freshly ground black pepper
L&B Coarse Ground Black Pepper
L&B Coarse Ground Black Pepper, 2 Ounce
$8.19$4.10/oz

Directions

  1. Heat oven to 450 F.
  2. To make the roasted vegetables: Place golden beets on a sheet of aluminum foil and wrap them tightly.
  3. Roast the beets in the oven for 40 to 50 minutes, until fork-tender. Open the foil packets and let cool for 5 minutes. Rub a towel against the skin of the still-warm beets to peel it off. Slice into wedges. Set aside.
  4. Meanwhile, in a medium bowl, combine the squash, 1 tablespoon olive oil, ½ teaspoon salt and ¼ teaspoon black pepper. Toss until completely coated and transfer squash to one side of a rimmed baking sheet.
  5. In the same bowl, toss together the cauliflower, 1 ½ tablespoons olive oil, ½ teaspoon salt and ¼ teaspoon pepper. Transfer cauliflower to the other side of the baking sheet with the squash. Bake, flipping the vegetables halfway through, until browned on the edges and cooked through, about 20 to 25 minutes.
  6. Meanwhile, in the same bowl, toss together the Brussels sprouts, ½ tablespoon olive oil, ¼ teaspoon salt and ¼ teaspoon pepper. Transfer to one side of a second rimmed baking sheet.
  7. In the same bowl, toss together the kale with 1 tablespoon olive oil, ½ teaspoon salt and ¼ teaspoon pepper. Transfer kale to the other side of the baking sheet with the Brussels sprouts. Bake for 10 minutes until kale is crisp and browned. Remove the kale and set aside. Flip the Brussels sprouts over, and return the baking sheet to the oven. Bake for 6 to 8 more minutes until Brussels sprouts are browned and cooked through.
  8. In a medium nonstick skillet, combine the pepitas, ½ teaspoon olive oil and a generous pinch of salt. Toast over medium-high heat, stirring continuously, until pepitas are brown and puffed, about 3 to 4 minutes. The pepitas are almost done when you start hearing a popping sound. Transfer them to a small dish.
  9. To make the vinaigrette: In a high-speed blender, combine the shallot, olive oil, apple cider vinegar, lemon juice, Dijon mustard, honey, salt and pepper. Blend until smooth, about 30 seconds. Set aside.
  10. To assemble the bowls: Divide the wild rice among 6 bowls. Divide the roasted veggies and apples among the bowls. Top with feta and pepitas, and drizzle the vinaigrette over the top. Enjoy warm or cold.