Autumn Harvest Nourish Bowl
Today, I’m excited to share my Autumn Harvest Nourish Bowl—a recipe that blends the best flavors of the season with wholesome, nutrient-packed ingredients. Whether you’re looking for a healthy lunch or a side dish for dinner, this bowl has got you covered. Plus, it’s loaded with benefits that go beyond just great taste!
Why You’ll Love This Recipe
This nourish bowl is more than just a fall favorite; it’s a complete meal in a bowl that provides a balanced mix of protein, fiber, healthy fats, and antioxidants. Each ingredient serves a purpose, not only to elevate flavor but to also deliver important nutrients to fuel your body and support your health as the seasons change.
Let’s break down the key ingredients and why they’re so beneficial:
The Nutrient All-Stars in This Bowl:
1. Red Lentils
Lentils are a plant-based powerhouse of protein and fiber, making them perfect for those looking to add more protein to their diet without relying on animal sources. They also help keep you full and satisfied, thanks to their high fiber content, which aids digestion and helps regulate blood sugar levels—an especially important factor for maintaining energy throughout your day.
2. Kale
This leafy green is a nutritional hero, rich in vitamins A, C, and K, as well as powerful antioxidants. Kale is fantastic for supporting your immune system, especially as cold and flu season approaches, and it’s also packed with fiber to help promote healthy digestion.
3. Apples
What’s more quintessentially autumn than crisp, fresh apples? Not only do they add a perfect touch of sweetness and crunch to the bowl, but apples are also high in fiber, particularly pectin, which supports gut health and digestion. They’re also loaded with vitamin C, which plays a crucial role in immune function.
4. Dried Cranberries
These little gems are tart, sweet, and rich in antioxidants, particularly vitamin C and E, which help combat oxidative stress. Cranberries also add a vibrant burst of color and flavor to this bowl, making it feel like fall in every bite.
5. Walnuts
Walnuts are a great source of omega-3 fatty acids, which are key to brain health and reducing inflammation. Their rich, toasty flavor complements the sweetness of the apples and cranberries while giving the bowl some much-needed crunch.
6. Pumpkin Seeds
Packed with magnesium, zinc, and healthy fats, pumpkin seeds are a fall favorite that boost both flavor and nutrition. Magnesium is essential for muscle and nerve function, while zinc helps keep your immune system strong. Plus, these seeds offer a satisfying texture to balance out the softness of the lentils and kale.
The Perfect Dressing: Sweet, Tangy, and Packed with Benefits
The dressing for this bowl is just as nourishing as the ingredients. It’s a simple but flavorful mix of:
- Apple cider vinegar, known for its digestive benefits and its ability to help regulate blood sugar levels.
- Olive oil, rich in heart-healthy monounsaturated fats and antioxidants.
- Maple syrup, which adds just a touch of natural sweetness without spiking blood sugar.
- Dijon mustard, which gives the dressing a nice tang and adds some additional antioxidants.
This light but flavorful dressing ties all the ingredients together, allowing the sweetness of the apples and cranberries to shine while balancing out the earthiness of the lentils and kale.
How to Make Your Autumn Harvest Nourish Bowl
Ingredients:
- 1 cup red lentils, rinsed
- 2 cups water or vegetable broth
- 1 cup kale, chopped
- 1 apple, diced
- 1/2 cup dried cranberries
- 1/2 cup walnuts, toasted and chopped
- 1/4 cup pumpkin seeds
- 2 tbsp apple cider vinegar
- 2 tbsp olive oil
- 1 tbsp maple syrup
- 1 tsp Dijon mustard
- Salt and pepper to taste
Instructions:
- Cook the Lentils:
Start by bringing the water or vegetable broth to a boil in a medium pot. Add the rinsed red lentils, reduce heat to a simmer, and cook for 10-12 minutes until the lentils are tender but not mushy. Drain any excess liquid and let the lentils cool. - Prepare the Salad:
In a large bowl, combine the cooled lentils, chopped kale, diced apple, dried cranberries, walnuts, and pumpkin seeds. This combination is already bursting with color and flavor. - Make the Dressing:
In a small bowl, whisk together the apple cider vinegar, olive oil, maple syrup, Dijon mustard, salt, and pepper. Adjust seasoning to taste. - Combine and Serve:
Pour the dressing over the salad and toss everything together until evenly coated. Let the salad sit for at least 10 minutes to allow the flavors to meld together. Serve as a hearty lunch, or pair it with your favorite protein for a well-rounded dinner!
How to Serve and Enjoy
You can serve this bowl warm or cold, making it a versatile option for any time of day. For lunch, pair it with a slice of whole-grain bread, or as a side dish, enjoy it alongside your favorite protein like grilled chicken or tofu. This dish is perfect for those who want to nourish their bodies while still indulging in the cozy, comforting flavors of fall.
Give it a try, and don’t forget to let the it sit for about 10 minutes to allow all the flavors to meld together—it makes all the difference!
Autumn Harvest Nourish Bowl
Equipment
- pot
- cutting board
- kitchen knife
- bowl
Ingredients
- 1 cup red lentils rinsed
- 2 cups water or vegetable broth
- 1 cup kale chopped
- 1 apple diced
- 1/2 cup dried cranberries
- 1/2 cup walnuts toasted and chopped
- 1/4 cup pumpkin seeds
- 2 tbsp apple cider vinegar
- 2 tbsp olive oil
- 1 tbsp maple syrup
- 1 tsp Dijon mustard
- Salt and pepper to taste
Instructions
Cook the Lentils:
- Bring the water or vegetable broth to a boil in a medium pot.
- Add the rinsed red lentils, reduce heat to a simmer, and cook for about 10-12 minutes, or until the lentils are just tender but not mushy. Be careful not to overcook. Drain and let them cool.
Prepare the Salad:
- While lentils cook, chop the kale, apples, and walnuts.
- Once lentils are cooked and cooled, combine the lentils, chopped kale, diced apple, dried cranberries, walnuts, and pumpkin seeds in a large bowl.
Make the Dressing:
- In a small bowl, whisk together the apple cider vinegar, olive oil, maple syrup, Dijon mustard, salt, and pepper.
Combine:
- Pour the dressing over the salad and toss to combine.
Optional:
- Pair with your favorite protein like grilled chicken breast or salmon to boost protein intake.
