Wild Rice Bowl with Roasted Beets, Chickpeas, and Fresh Herb Dressing Recipe

Introduction

This Wild Rice Bowl is a vibrant and wholesome meal packed with roasted beets, corn, chickpeas, and tangy pickled onions. Topped with a creamy herb dressing and fresh greens, it’s perfect for a nourishing lunch or dinner.

Ingredients

• 1 cup wild rice or wild rice blend (rinsed)
• 4 medium beets
• 2 1/2 tsp olive oil (divided)
• Salt and pepper
• 1/2 red onion (thinly sliced)
• 1/4 cup vinegar
• 2 cups corn
• 1 can chickpeas (19 oz) (drained and rinsed)
• 4-6 cups baby spinach
• 4 tbsp raw sunflower seeds (optional)
• 1 cup unsweetened coconut yogurt
• 1/4 cup lemon juice
• 1/2 cup lightly packed fresh parsley
• 1/2 cup lightly packed fresh cilantro
• 2 cloves garlic
• 2 tsp maple syrup
• Salt and pepper (for seasoning)

Instructions

1. Step 1: Preheat the oven to 400°F (200°C). Meanwhile, bring water to a boil on the stovetop or in a kettle for the pickled onions.
2. Step 2: Cook the wild rice according to package instructions, then set aside.
3. Step 3: Prepare the pickled onions by placing the thinly sliced red onion in a bowl or glass container with the vinegar and a pinch of salt. Pour the boiling water over the onions until fully submerged. Set aside to pickle while you prepare the rest.
4. Step 4: Scrub the beets and slice off the roots and tips. Cut the beets in half, then slice into 1/4-inch thick pieces. Spread them on a large baking sheet, drizzle with 2 tsp olive oil, and season with salt and pepper. Toss to coat evenly, then arrange in a single layer. Roast for 30-40 minutes until tender.
5. Step 5: On a separate baking sheet, combine the corn and chickpeas with 1/2 tsp olive oil, salt, and pepper. When the beets have roasted for 15 minutes, add this sheet to the oven and roast for 20 minutes until the corn and chickpeas are lightly browned.
6. Step 6: While the vegetables roast, prepare the dressing by blending the coconut yogurt, lemon juice, parsley, cilantro, garlic, maple syrup, salt, and pepper in a mini food processor or blender until smooth.
7. Step 7: To assemble, divide the baby spinach, cooked wild rice, roasted corn and chickpeas, roasted beets, and sunflower seeds (if using) evenly among 4 bowls. Add a desired amount of pickled onion to each, then drizzle generously with the herb dressing.

Tips & Variations

• Use a wild rice blend if you prefer a quicker cooking time or a mix of textures.
• Swap coconut yogurt for plain Greek yogurt for a tangier dressing with more protein.
• Add avocado slices or nuts like walnuts for extra creaminess and crunch.
• Make the pickled onions a day ahead to deepen their flavor.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Keep the pickled onions and dressing separate for the best texture, and reheat the roasted vegetables and rice gently in the microwave or on the stovetop before assembling the bowl again.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other grains instead of wild rice?

Yes, you can substitute quinoa, brown rice, or farro based on your preference or what you have on hand. Cooking times will vary accordingly.

Is this recipe vegan?

Yes, this Wild Rice Bowl is fully vegan, using coconut yogurt for a creamy dressing and plant-based ingredients throughout.

Wild Rice Bowl with Roasted Beets, Chickpeas, and Fresh Herb Dressing Recipe

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A vibrant and nutritious Wild Rice Bowl packed with roasted beets, corn, chickpeas, fresh spinach, tangy pickled red onions, and a creamy herb dressing made from coconut yogurt. This wholesome dish balances earthy flavors with bright, zesty notes and is perfect as a hearty lunch or light dinner.

• Author: Maya
• Prep Time: 15 minutes
• Cook Time: 40 minutes
• Total Time: 55 minutes
• Yield: 4 servings 1x
• Category: Main Dish
• Method: Roasting
• Cuisine: American
• Diet: Vegan

Ingredients

Scale 1x2x3x

Wild Rice and Vegetables

• 1 cup wild rice or wild rice blend (rinsed)
• 4 medium beets
• 2 1/2 tsp olive oil (divided)
• Salt and pepper, to taste
• 1/2 red onion (thinly sliced)
• 2 cups corn
• 1 can chickpeas (19 oz, drained and rinsed)
• 4–6 cups baby spinach
• 4 tbsp raw sunflower seeds (optional)

Pickled Onion

• 1/4 cup vinegar
• Boiling water (enough to cover onions)
• Pinch of salt

Dressing

• 1 cup unsweetened coconut yogurt
• 1/4 cup lemon juice
• 1/2 cup lightly packed fresh parsley
• 1/2 cup lightly packed fresh cilantro
• 2 cloves garlic
• 2 tsp maple syrup
• Salt and pepper, to taste

Instructions

1. Preheat and boil. Preheat the oven to 400°F (200°C). Meanwhile, bring water to a boil either on the stovetop or in a kettle for use in making the pickled onions later.
2. Cook the wild rice. Prepare the wild rice according to package instructions, usually simmering until tender, then set aside.
3. Make pickled onion. Place the thinly sliced red onion in a bowl or glass container. Add the vinegar and a pinch of salt. Pour the boiling water over the onions until fully submerged. Set this aside to pickle while you prepare the rest of the dish.
4. Prepare and roast beets. Scrub the beets well, slice off the roots and tops, then cut each beet in half followed by 1/4-inch slices. Spread the beet slices evenly on a large baking sheet. Drizzle with 2 tsp olive oil, season with salt and pepper, and toss to coat. Roast in the preheated oven for 30-40 minutes until tender.
5. Roast corn and chickpeas. On a separate baking sheet, toss the corn and drained chickpeas with 1/2 tsp olive oil and season with salt and pepper. After the beets have roasted for 15 minutes, add the corn and chickpeas to the oven and roast them for 20 minutes alongside the beets.
6. Prepare the dressing. Combine the unsweetened coconut yogurt, lemon juice, fresh parsley, fresh cilantro, garlic cloves, maple syrup, salt, and pepper in a mini food processor or small blender. Process until smooth and creamy. Adjust seasoning as needed.
7. Assemble the bowls. Divide the baby spinach evenly among four bowls, followed by the cooked wild rice. Top each bowl with roasted corn and chickpeas, roasted beets, and optional raw sunflower seeds. Add a generous amount of pickled onion to each bowl. Spoon the creamy herb dressing over the top to finish.

Notes

• You can substitute wild rice with a wild rice blend or other whole grains like brown rice or quinoa if preferred.
• To speed up cooking, prepare the pickled onions ahead of time to allow more flavor development.
• Raw sunflower seeds add a crunchy texture but can be omitted if unavailable or for a nut-free option.
• Adjust the dressing’s consistency by adding a little water or lemon juice if too thick.
• Leftover components store well; keep dressing separate until ready to serve.

Keywords: wild rice bowl, roasted beet bowl, vegan rice bowl, healthy lunch, plant-based meal, gluten free, dairy free