Maple-Roasted Sweet Potato and Brussels Sprout Bowl with Sunflower Crunch
There is something about autumn that makes us crave warm, comforting food.
Unfortunately, comfort food can often be seen as greasy, heavy and can cause you to fall asleep in the afternoon.
Not necessarily!
This maple roasted sweet potato and brussels sprout bowl is a vibrant and satisfying dish. It contains roasted vegetables, hearty quinoa, tangy maple and mustard dressing and crunchy sunflower kernels.
It also contains lots of ingredients that are useful and nutritious.
No need to spend your whole afternoon in the kitchen!
The oven does most of the work so you can take the credit.
Why You'll Love This Autumn Harvest Bowl
The sweet potato becomes deliciously soft and caramelised and the brussels sprouts will become nice and crispy with golden edges. Even if you were a brussels sprout sceptic you might change your mind!
The quinoa provides a hearty base to the dish and the sunflower kernels give a nice nutty crunch. The maple and mustard dressing is simple and balances the sweetness well.
This can be enjoyed as a lunch or dinner. Leftovers can easily be enjoyed the next day!
Maple-Roasted Sweet Potato and Brussels Sprout Bowl
Prep time: 15 minutes
Cook time: 25–30 minutes
Servings: 4
Ingredients
For the bowls
- 2 medium sweet potatoes, peeled and cut into bite-sized cubes
- 12 ounces Brussels sprouts, trimmed and halved
- 1 cup uncooked quinoa, rinsed
- 3 tablespoons shelled sunflower kernels
- 2 tablespoons olive oil, divided
- 1 teaspoon dried thyme
- ½ teaspoon smoked paprika
- Salt and freshly ground black pepper, to taste
For the maple-mustard dressing
- 1 tablespoon pure maple syrup
- 1 tablespoon Dijon mustard
- 1 tablespoon apple cider vinegar
- 1 tablespoon olive oil
- 1–2 tablespoons water, as needed
Directions
1. Get the oven ready.
Preheat the oven to 425°F. Line a large baking sheet with parchment paper for easier cleanup. Because nobody needs extra chores after cooking dinner.
2. Prepare the vegetables.
Place the cubed sweet potatoes and halved Brussels sprouts on the baking sheet. Toss with 1½ tablespoons olive oil, thyme, smoked paprika, salt, and pepper. Spread everything into a single layer, giving the vegetables a little room to roast rather than steam.
Roast for 25–30 minutes, turning once halfway through, until the vegetables are tender and nicely browned.
3. Cook the quinoa.
While the vegetables roast, prepare the quinoa according to the package directions. Most varieties take around 15 minutes to cook, although timing can vary. Once cooked, let it rest briefly and fluff with a fork.
4. Whisk together the dressing.
In a small bowl, combine the maple syrup, Dijon mustard, apple cider vinegar, remaining olive oil, and one tablespoon of water. Whisk until blended. Add a little more water if you prefer a thinner dressing.
Taste and adjust the balance of sweetness and tang to your liking.
5. Assemble the bowls.
Divide the quinoa among four bowls. Add the roasted vegetables, drizzle with the maple-mustard dressing, and finish with the sunflower kernels.
Serve warm.
*Sunflower seeds are incredibly good for you and should check out what we had to say about them here⬇️
Why These Ingredients Deserve a Place on Your Plate
This recipe isn't about finding one magical ingredient that supposedly fixes everything. It's about combining foods that offer different nutrients and flavors.
Sweet potatoes provide fiber and beta-carotene, which the body can convert into vitamin A. They're also responsible for much of the bowl's natural sweetness.
Brussels sprouts supply fiber, vitamin C, and vitamin K. Roasting them brings out a milder, nuttier flavor than boiling can.
Quinoa contributes plant-based protein and fiber, helping make the bowl more substantial than a plate of vegetables alone.
Sunflower kernels provide unsaturated fats, vitamin E, and minerals such as magnesium. They also bring a pleasant crunch without requiring croutons or other toppings.
And olive oil contributes predominantly monounsaturated fat, while helping the vegetables roast beautifully.
Together, these ingredients create a meal with a variety of nutrients, textures, and flavors. That's a pretty good return on a little chopping and some oven time.
*If you're interested in sunflower seeds in your meals, check out this recipe! ⬇️
Make It Your Own
One of the best things about a grain bowl is how easily you can adapt it to whatever happens to be lurking in your refrigerator.
- Add some fruit: Toss diced apple onto the baking sheet during the final 10 minutes of roasting for a seasonal sweet-tart twist.
- Boost the protein: Add roasted chickpeas, cooked lentils, or baked chicken.
- Change the grains: Brown rice or farro can stand in for quinoa. Follow the cooking instructions for your chosen grain.
- Adjust the dressing: Prefer less sweetness? Reduce the maple syrup and add a little more mustard or vinegar.
- Make it dairy-free: The recipe is naturally dairy-free as written, provided your mustard and other packaged ingredients meet your needs.
For the sunflower kernels, use raw or already-roasted, shelled kernels. If they're raw, toast them briefly in a dry skillet over low to medium heat, stirring frequently, until fragrant.
Watch closely because small seeds can go from toasted to burnt in a hurry.
Storage and Meal-Prep Tips
Store leftover quinoa and roasted vegetables in an airtight container in the refrigerator for up to four days. For the best texture, keep the sunflower kernels and dressing separate until you're ready to eat.
Reheat the vegetables and quinoa thoroughly, then add the dressing and sunflower kernels just before serving.
You can also prepare the dressing a day or two ahead and refrigerate it in a sealed container. Give it a good shake before using.
*Did you like the meal ideas we gave you here? Try these low-cost recipes next!⬇️
A Little Fall Comfort, Without the Fuss
Healthy meals don't need complicated ingredients, expensive specialty products, or a list of instructions long enough to qualify as weekend reading.
Sometimes, a few seasonal vegetables, a hearty grain, a simple dressing, and a handful of sunflower kernels are all you need.
This fall harvest bowl is a reminder that eating well can be practical, satisfying, and full of flavor. And if it happens to make your kitchen smell wonderful while you're at it, consider that a bonus.
Would you add apples to this fall harvest bowl, or keep it savory with the roasted vegetables and maple-mustard dressing?
Let's talk about it in the comments!
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