Tag: fall

As the days start to cool down and the air turns crisp, there’s nothing like a comforting, nourishing food bowl filled with seasonal ingredients. This early fall bowl brings together earthy, hearty flavors and a variety of textures that capture the transition from summer to autumn.

Featuring herby roasted sweet potatoes, sautéed spinach, and mushrooms, protein-packed quinoa, and black beans with a savory twist, this bowl is the perfect balance of comfort and nutrition. The addition of fresh cucumber slices adds a refreshing, cool crunch that brightens up the rich, warm components of the bowl. Here’s how to make this delicious, plant-based dish.

This bowl is a perfect transition meal as the seasons change. The roasted sweet potatoes and hearty mushrooms bring in the grounding, warming flavors we start to crave as the temperature drops. Sautéed spinach and garlic add a boost of nutrients and depth of flavor, while the fresh cucumber slices provide a cool, crisp element that hints at the tail end of summer. The black beans with balsamic and soy sauce add a savory, slightly tangy note, and quinoa provides a protein-packed base to tie it all together.

The best part? You can prep many of the elements in advance—like the roasted sweet potatoes and quinoa—making this bowl a quick and easy weeknight meal that still feels special and seasonal.

Ingredients

For the roasted sweet potatoes:

• 2 medium sweet potatoes, peeled and diced into 1-inch cubes
• 1 tablespoon olive oil
• 1 teaspoon fresh rosemary, chopped
• 1 teaspoon fresh thyme, chopped
• Salt and pepper to taste

For the sautéed spinach:

• 2 cups fresh baby spinach
• ¼ red onion, thinly sliced
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• Salt and pepper to taste

For the black beans:

• 1 can black beans, drained and rinsed (or 1 ½ cups cooked black beans)
• 1 tablespoon soy sauce
• 1 teaspoon balsamic vinegar
• ¼ cup water

For the mushrooms:

• 2 portobello mushrooms, cleaned and quartered
• 1 tablespoon olive oil
• 1 tablespoon tamari or soy sauce
• Salt and pepper to taste

For the quinoa:

• 1 cup quinoa
• 2 cups vegetable broth

For the cucumber:

• 1 small cucumber, thinly sliced

Instructions

1. Roast the Sweet Potatoes

Preheat your oven to 400°F. Toss the sweet potato cubes in olive oil, fresh rosemary, thyme, salt, and pepper. Spread them evenly on a baking sheet and roast for 25-30 minutes, flipping halfway through. They should be golden and tender when done. The fresh herbs give them a burst of flavor that screams early fall.

2. Cook the Quinoa

While the sweet potatoes are roasting, rinse the quinoa and combine it with the vegetable broth in a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed. Fluff with a fork and set aside.

3. Sauté the Spinach and Onions

Heat olive oil in a pan over medium heat. Add the sliced red onion and garlic and sauté until the onion softens, about 4-5 minutes. Add the spinach and cook until it wilts, about 2-3 minutes more. Season with salt and pepper. This simple, garlicky spinach adds warmth and depth to the bowl.

4. Prepare the Mushrooms

In the same pan (no need to clean it out), add a little more olive oil if needed, and sauté the quartered portobello mushrooms. Add tamari or soy sauce to bring out the umami flavors. Cook for about 5-7 minutes, until the mushrooms are soft and browned.

5. Cook the Black Beans

In a small saucepan, add the drained black beans, water, soy sauce, and balsamic vinegar. Bring to a simmer and cook for about 5 minutes until the beans are heated through and the flavors have melded. The balsamic gives the beans a slightly tangy, rich flavor that pairs perfectly with the sweet potatoes and mushrooms.

6. Assemble the Bowl

Now comes the fun part—assembling your food bowl! Start by spooning a generous portion of quinoa into the bottom of the bowl. Then, add the roasted sweet potatoes, sautéed spinach and onions, portobello mushrooms, black beans, and a handful of sliced cucumbers for a crisp, refreshing contrast.

Tips for Serving:

• Drizzle with tahini or your favorite dressing for an extra creamy element. A simple lemon-tahini dressing or a balsamic glaze would work beautifully.
• Top with fresh herbs or microgreens to add a burst of freshness.
• Sprinkle with sesame seeds or pumpkin seeds for a bit of crunch.