Recipe: Autumn superfood bowl

Serves: 4–6 | Prep: 15 min | Cook: 35–45 min

Ingredients

• 1 small pumpkin or 1 lb. winter squash, peeled and cubed
• 2 medium sweet potatoes, peeled and cubed
• 2 parsnips, peeled and sliced similarly to sweet potatoes
• 2 medium beets, peeled and cubed
• 1 lb. Brussels sprouts, halved
• 1 medium red onion, diced
• 1 cup mushrooms, sliced
• 1 apple, cored and sliced
• 1 can (15 oz) chickpeas, drained and rinsed (optional for extra protein)
• 1/3 cup fresh or dried cranberries
• 3 tbsp olive oil
• 1 tsp cinnamon
• 1 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1–2 tsp maple syrup (optional)
• 2 tbsp pumpkin seeds or chopped walnuts for garnish
• Fresh thyme or rosemary for garnish
• 1/2–1 cup cooked grain: quinoa, brown rice, wild rice, or couscous
• 1/2 cup plain Greek yogurt (or plant-based yogurt)

Instructions

1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss pumpkin, sweet potatoes, parsnips, beets, onion, Brussels sprouts, mushrooms, apple slices, and chickpeas (optional) with olive oil, cinnamon, smoked paprika, salt, and pepper. Spread evenly on a baking sheet.
3. Roast for 35–40 minutes, stirring halfway through, until vegetables are tender and lightly caramelized.
4. In the last 5 minutes, sprinkle cranberries over the pan and drizzle with maple syrup (optional). Return to oven until warmed through.
5. Meanwhile, cook your chosen grain according to package instructions.
6. To serve, layer cooked grain in bowls, top with the roasted vegetable mix, and drizzle with Greek yogurt. Garnish with pumpkin seeds or walnuts and fresh thyme or rosemary.

Why it works:

• Balanced & filling: Grain provides complex carbs, yogurt adds protein and creaminess, vegetables deliver fiber, antioxidants, and vitamins.
• Uses fall superfoods: Pumpkin, sweet potatoes, parsnips, beets, Brussels sprouts, apples, cranberries, and mushrooms make the dish colorful and nutrient-rich.
• Appropriate for many diets: This recipe is vegetarian. You can make it vegan by using plant-based yogurt instead of Greek yogurt. This recipe can also be made gluten-free if you choose a gluten-free grain. Brown rice, wild rice, and quinoa are naturally gluten-free; avoid couscous, which contains gluten.
• Customizable: Add chickpeas, tofu, or chicken if you’d like extra protein.