Hearty Harvest Bowl: A High-Protein Fall Recipe for Energy & Wellness

Paula Gallagher on 10/20/2025

As the air turns crisp and the leaves begin to change, autumn becomes the ideal time to nourish your body with warm, satisfying, and nutrient-dense meals. This Hearty Harvest Bowl blends seasonal produce with quality protein for a balanced meal that supports energy, muscle recovery, and immune health—perfect for busy days or post-workout refueling.

Packed with lean protein, complex carbohydrates, and colorful vegetables, this dish delivers sustained energy while celebrating the flavors of early fall.

Hearty Harvest Protein Bowl

Ingredients (Serves 2–3)

1 cup quinoa, rinsed
2 cups water or low-sodium vegetable broth
1 Tbsp olive oil
1 small sweet potato, peeled and diced
1 cup Brussels sprouts, trimmed and halved
1 cup broccoli florets
½ cup chickpeas, drained and rinsed
1 Tbsp maple syrup (optional, for roasting)
1 tsp smoked paprika
½ tsp sea salt
¼ tsp black pepper
½ tsp garlic powder
¼ cup toasted pumpkin seeds (pepitas)
¼ cup crumbled feta or goat cheese (optional)
1 Tbsp hemp hearts (for extra protein boost)

For the Dressing:

2 Tbsp tahini
1 Tbsp apple cider vinegar
1 tsp Dijon mustard
1 tsp pure maple syrup or honey
2 Tbsp warm water, to thin
Pinch of salt and pepper

Directions

1. Cook the quinoa:
In a medium saucepan, bring the quinoa and water (or broth) to a boil. Reduce heat, cover, and simmer for about 15 minutes until the liquid is absorbed. Fluff with a fork and set aside.

2. Roast the vegetables:
Preheat your oven to 400 °F (200 °C). Toss the sweet potato, Brussels sprouts, broccoli, and chickpeas with olive oil, smoked paprika, sea salt, black pepper, and garlic powder. Spread evenly on a baking sheet and drizzle lightly with maple syrup if desired. Roast for 25–30 minutes, stirring halfway through, until vegetables are golden-and-crisp.

3. Make the dressing:
Whisk together the tahini, apple cider vinegar, Dijon mustard, maple syrup (or honey), and warm water until smooth. Adjust the consistency by adding more warm water if needed.

4. Assemble the bowls:
Divide the cooked quinoa between your serving bowls. Top with the roasted vegetables and chickpeas. Sprinkle on the pumpkin seeds, hemp hearts, and optional crumbled feta or goat cheese. Finally, drizzle generously with the tahini dressing and serve warm.

Nutrition & Benefits

High in complete protein: Quinoa, chickpeas, hemp hearts and pumpkin seeds deliver all nine essential amino acids—great for muscle repair and sustained energy.
Rich in antioxidants: Brussels sprouts, broccoli and sweet potatoes are loaded with vitamins C and A, supporting immune function as the seasons shift.
Heart- and brain-healthy fats: Olive oil, tahini and seeds provide healthy lipids for cardiovascular and cognitive support.
Gut-friendly fiber: With whole grains, legumes and vegetables, this meal supports digestion, satiety and stable energy throughout the day.

This high-protein harvest bowl honours the season’s best ingredients while keeping nutrition and wellness at the forefront. Enjoy your warm, vibrant meal—and feel good doing it.

Nourish Your Season with Purpose

If you’d like personalized guidance on seasonal meal planning, protein-rich recipes, or targeted nutrition support, we invite you to book a one-on-one consultation with our expert team at Village Green. Click here to Book Your Consultation and discover how we can help you thrive this fall.

Frequently Asked Questions

Can I make this bowl vegan?

Yes — just omit the feta or goat cheese and use maple syrup instead of honey in the dressing. You’ll still get a complete protein profile from quinoa, chickpeas and hemp hearts.

Can I swap other grains or proteins?

Absolutely. You can use brown rice, farro or millet instead of quinoa. For higher protein, add grilled chicken or tofu. Just adjust cooking times accordingly.

How can I meal-prep this recipe for the week?

Roast a double batch of the vegetables and chickpeas, cook the quinoa ahead of time, and store the dressing separately. Each evening, assemble fresh, sprinkle with seeds, and drizzle with the dressing. It reheats well.

What are some variations to this bowl?

Swap in seasonal veggies like butternut squash, kale or roasted carrots. Use sunflower seeds instead of pumpkin seeds. Try a lemon-tahini variant of the dressing.

Is this recipe suitable for someone following an anti-inflammatory diet?

Yes — with olive oil, tahini, plenty of fiber, and colorful vegetables, this bowl aligns well with anti-inflammatory nutrition principles. (Avoid optional cheese if you’re dairy-free.)

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