Introduction
Roasted vegetables and wild rice create a hearty and nutritious foundation for a vibrant grain bowl. Paired with fresh kale, creamy goat cheese, and crunchy pistachios, this dish is not only visually appealing but also packed with flavor and texture. The balsamic dressing adds a tangy finish, making it a perfect meal for lunch or dinner. This recipe can easily be prepped ahead of time, allowing you to enjoy a wholesome meal throughout the week.
Ingredients
– Roasted Vegetables and Wild Rice:
– 3 large golden or red beets, cubed
– 3 medium sweet potatoes, cubed
– Olive oil and salt for roasting
– 1 cup wild rice, uncooked
– ½ cup dried cherries
– Salad Components:
– 8–10 cups shredded kale
– ¾ cup crumbled goat cheese
– ¾ cup pistachios
– Balsamic Dressing:
– ¼ cup balsamic vinegar
– 1 cup olive oil
– 2 tablespoons mayonnaise (optional for creaminess)
– 1 teaspoon salt
– 2 teaspoons Dijon mustard
Prep Time
30 minutes
Cook Time
30 minutes
Total Time
1 hour
Yield
Serves 4–6
Instructions
1. **Roast the Vegetables and Cook the Wild Rice:**
– Preheat the oven to 425°F (218°C).
– Toss the cubed beets and sweet potatoes with a drizzle of olive oil and a pinch of salt. Spread them evenly on a parchment-lined baking sheet.
– Roast in the preheated oven for 30 minutes, or until tender and slightly caramelized.
– While the vegetables are roasting, cook the wild rice according to the package instructions.
2. **Prepare the Balsamic Dressing:**
– In a blender or food processor, combine the balsamic vinegar, olive oil, mayonnaise (if using), salt, and Dijon mustard.
– Blend until the mixture is smooth and emulsified.
3. **Assemble the Grain Bowl:**
– In a large mixing bowl, combine the roasted beets, sweet potatoes, cooked wild rice, and dried cherries.
– Drizzle a portion of the balsamic dressing over the mixture and toss gently to combine. This mixture can be prepared ahead of time and stored in the refrigerator for several days.
4. **Serve:**
– To serve, place a generous handful of shredded kale in each bowl.
– Top the kale with the roasted vegetable and wild rice mixture.
– Sprinkle crumbled goat cheese and pistachios over the top.
– Drizzle with additional balsamic dressing to taste.
Meal Prep Tips
– Store the roasted vegetables, wild rice, and dried cherries together in an airtight container in the refrigerator.
– Keep the shredded kale, goat cheese, and pistachios separate to maintain their freshness.
– When ready to eat, combine all components and add extra dressing as desired.
Detailed Directions and Instructions
Roast the Vegetables and Cook the Wild Rice
Preheat the oven to 425°F (218°C). Toss the cubed beets and sweet potatoes with a drizzle of olive oil and a pinch of salt. Spread them evenly on a parchment-lined baking sheet. Roast in the preheated oven for 30 minutes, or until tender and slightly caramelized. While the vegetables are roasting, cook the wild rice according to the package instructions.
Prepare the Balsamic Dressing
In a blender or food processor, combine the balsamic vinegar, olive oil, mayonnaise (if using), salt, and Dijon mustard. Blend until the mixture is smooth and emulsified.
Assemble the Grain Bowl
In a large mixing bowl, combine the roasted beets, sweet potatoes, cooked wild rice, and dried cherries. Drizzle a portion of the balsamic dressing over the mixture and toss gently to combine. This mixture can be prepared ahead of time and stored in the refrigerator for several days.
Serve
To serve, place a generous handful of shredded kale in each bowl. Top the kale with the roasted vegetable and wild rice mixture. Sprinkle crumbled goat cheese and pistachios over the top. Drizzle with additional balsamic dressing to taste.
Notes
Meal Prep Tips
Store the roasted vegetables, wild rice, and dried cherries together in an airtight container in the refrigerator. Keep the shredded kale, goat cheese, and pistachios separate to maintain their freshness. When ready to eat, combine all components and add extra dressing as desired.
Cook techniques
Roasting Vegetables
Roasting vegetables like beets and sweet potatoes brings out their natural sweetness and enhances their flavors. Toss them with olive oil and salt before spreading them on a parchment-lined baking sheet to ensure even cooking and easy cleanup.
Cooking Wild Rice
Wild rice requires a slightly longer cooking time than regular rice. Rinse it under cold water, then boil it in water or broth according to the package instructions until tender. It should be chewy but not mushy.
Emulsifying Dressing
To create a smooth and cohesive balsamic dressing, blend the ingredients, including olive oil and vinegar, until fully combined. The addition of Dijon mustard helps stabilize the mixture while mayonnaise adds creaminess if desired.
Assembling a Grain Bowl
When assembling a grain bowl, start with a base of greens, such as kale, then layer on the roasted vegetables, wild rice, and any additional toppings like goat cheese and nuts. Drizzle with dressing just before serving to keep everything fresh.
Meal Prep and Storage
Store components separately for maximum freshness. Roasted vegetables and wild rice can be stored together, while greens, cheese, and nuts should be kept separate. Combine before serving and add dressing as desired.
FAQ
Can I use other types of rice instead of wild rice?
Yes, you can substitute wild rice with brown rice or quinoa, but cooking times may vary.
How long do roasted vegetables last in the refrigerator?
Roasted vegetables can last for up to 4-5 days when stored in an airtight container.
Can I make the dressing ahead of time?
Yes, the balsamic dressing can be made in advance and stored in the refrigerator for up to a week.
Is there a vegan alternative for the goat cheese?
Yes, you can substitute goat cheese with a vegan cheese or nutritional yeast for a similar flavor profile.
What can I add for extra protein?
You can include grilled chicken, chickpeas, or tofu to increase the protein content of your grain bowl.
Conclusion
This Roasted Vegetables and Wild Rice dish is a vibrant and nutritious meal that beautifully combines earthy flavors with fresh greens. The addition of crumbled goat cheese and crunchy pistachios enhances its texture and taste, while the balsamic dressing ties everything together. It’s perfect for meal prep and can be enjoyed throughout the week, making it a wholesome choice for anyone looking to incorporate more vegetables into their diet.
More recipes suggestions and combination
Quinoa Salad with Roasted Vegetables
Swap the wild rice for quinoa and include chopped bell peppers and zucchini in the roasted vegetables for a lighter option.
Mixed Grain Bowl
Combine farro, bulgur, or barley with the roasted vegetables for a hearty and filling grain bowl, adding chickpeas for extra protein.
Stuffed Sweet Potatoes
Use roasted sweet potatoes as a base and top them with the roasted beet mixture, goat cheese, and pistachios for a delicious and unique twist.
Winter Salad with Citrus
Incorporate orange or grapefruit segments into the kale salad for a refreshing contrast to the roasted vegetables and the creaminess of the goat cheese.
Pasta Primavera
Toss cooked whole-grain pasta with the roasted vegetables and a lighter dressing made of lemon juice and olive oil for a different take on a similar flavor profile.
