Hearty Harvest Bowl: A Delicious Kentucky Recipe For Healthy Eating Enthusiasts

Fall is harvest season in Kentucky and the UK Cooperative Extension has whipped up a delicious recipe that celebrates it. This recipe is the November installment in the 2024 Food & Nutrition Recipe Calendar.

HEARTY HARVEST BOWL

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

DRESSING
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

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DIRECTIONS:

Preheat oven to 425 degrees F. Line two large baking sheets with aluminum foil or
parchment paper. Set aside.

Cook rice according to package directions.

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.

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.

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.

While vegetables are roasting, combine Dressing ingredients in a small bowl or cup. Whisk until smooth. Set aside.

Divide ingredients into six servings. Place rice in a bowl, top with roasted
vegetables, and chickpeas. Sprinkle with parmesan cheese if using.

Drizzle with dressing before serving.

Of course, one of the highlights of recipes developed by the UK Cooperative Extension is the fact that they are designed to feed families in a delicious and cost-effective way.  The estimated total cost of the Hearty Harvest Bowl recipe is just $7.71. It makes six one-cup servings. That breaks down to just $1.29 per serving!