Discover how to recreate the renowned Sweetgreen Harvest Bowl recipe right in your own kitchen! This exceptional plant-based meal is a celebration of vibrant flavors and satisfying textures, making it a perfect choice for anyone seeking delicious and nutritious additions to their diet. Our copycat version meticulously combines wholesome ingredients like tender kale, perfectly roasted sweet potatoes, crispy chickpeas, crisp apple slices, crunchy almonds, and earthy wild rice, all brought together with a tangy balsamic dressing. It’s an ideal way to enjoy a restaurant-quality meal that’s both hearty and incredibly good for you.
This recipe pays homage to the wildly popular Harvest Bowl from Sweetgreen, a beloved healthy casual food chain known for its fresh, customizable salads and bowls across the United States. While Sweetgreen’s original often includes chicken and goat cheese, our carefully crafted rendition is entirely vegan, substituting chicken with protein-rich chickpeas and omitting the dairy cheese to create a delightful plant-forward experience without compromising on taste or satisfaction. This approach makes it accessible for those following a vegan lifestyle or anyone simply looking to explore more plant-based options.
One of the best aspects of this vegan harvest bowl is its incredible versatility. It’s designed to be effortlessly adaptable, allowing you to easily swap ingredients based on what you have on hand or what’s in season. For instance, if kale isn’t available, fresh spinach makes an excellent alternative. Out of sweet potatoes? Butternut squash or even acorn squash can step in beautifully. Don’t have an apple? Dried cranberries or raisins can add a delightful burst of sweetness. This flexibility ensures you can enjoy this nourishing bowl anytime, with minimal fuss and maximum enjoyment.
Why You’ll Love this Sweetgreen Harvest Bowl Copycat
Beyond its delicious taste, this Sweetgreen copycat Harvest Bowl offers a multitude of benefits that make it a standout choice for healthy eating:
- Completely Vegan and Gluten-Free: This recipe is thoughtfully crafted to be free from animal products and gluten, making it suitable for a wide range of dietary needs and preferences. It’s a fantastic way to enjoy a meal that caters to common dietary restrictions without sacrificing flavor.
- Excellent Source of Protein and Fiber: Packed with chickpeas and wild rice, this bowl provides a substantial amount of plant-based protein, essential for muscle health and satiety. The high fiber content aids digestion, promotes gut health, and keeps you feeling full and energized throughout the day.
- Well-Balanced Nutrition: Each serving offers a harmonious blend of protein, complex carbohydrates, and healthy fats. This balanced macronutrient profile ensures sustained energy release, helps manage blood sugar levels, and supports overall well-being, making it a truly wholesome meal.
- Perfect for Meal Prep: All components of this harvest bowl can be prepared in advance, saving you valuable time during busy weekdays. You can cook the grains, roast the vegetables, and whisk together the dressing ahead of time, then simply assemble your bowls when ready to eat.
- Components Made in Advance: The individual elements—from the roasted sweet potatoes and chickpeas to the wild rice and balsamic dressing—can be cooked and stored separately. This modular approach allows for quick assembly and customization, ensuring fresh and delicious meals all week long.
- Tangy Balsamic Dressing: The homemade balsamic vinaigrette is a key player, infusing the entire bowl with a bright, zesty, and slightly sweet flavor that perfectly complements the hearty ingredients. Its refreshing taste elevates every bite.
- Rich in Flavors and Textures: Prepare for a delightful sensory experience with every spoonful. The combination of creamy sweet potato, crunchy almonds, crisp apple, chewy wild rice, and tender kale creates a dynamic interplay of textures and a complex profile of sweet, savory, and tangy notes.
- Delicious Sweet and Savory Combination: The natural sweetness of the roasted sweet potato and apple beautifully contrasts with the savory chickpeas and nutty almonds, creating a flavor balance that is both comforting and exciting to the palate.
Essential Ingredients for Your Vegan Harvest Bowl
Crafting the perfect harvest bowl starts with understanding each ingredient and its role. Below are detailed notes on the key components for both the bowl and the dressing, including suggested substitutions to help you make this recipe truly your own. For exact measurements, please refer to the full recipe card further down the page.
Harvest Bowl Core Ingredients
- Chickpeas: Canned chickpeas are incredibly convenient and perfect for this recipe. Simply drain and rinse them thoroughly before use. If you prefer to cook from scratch, you’ll need approximately 2 cups of cooked chickpeas, which is equivalent to a 19 oz can. Chickpeas add a fantastic protein boost and a satisfying texture.
- Oil: For roasting the chickpeas and sweet potatoes, a good quality olive oil or avocado oil works wonderfully. Feel free to use any cooking oil you enjoy that has a high smoke point. This helps achieve that perfect crisp exterior.
- Seasonings: We recommend dried thyme and garlic powder to season your chickpeas and sweet potatoes, imparting a warm, earthy flavor. However, don’t hesitate to get creative! A pinch of smoked paprika can add depth, or a dash of cayenne pepper can introduce a subtle heat if you like a little spice.
- Sweet Potato: You’ll need one medium-sized sweet potato, yielding about 3 cups once cubed. Precision isn’t crucial here; feel free to adjust the amount slightly. Butternut squash is an excellent and equally delicious alternative, offering a similar sweetness and texture once roasted.
- Wild Rice: Wild rice provides a delightful chewiness and nutty flavor to the bowl. You can use 100% wild rice, brown rice, or a combination blend of both. Other grains like quinoa or farro also make superb substitutions, each offering its unique texture and nutritional benefits.
- Apple: Choose any crisp apple variety, such as Fuji, Honeycrisp, or Gala. Their refreshing crunch and natural sweetness provide a wonderful counterpoint to the savory elements of the bowl.
- Kale: Any variety of kale will work, be it curly, Lacinato (dinosaur), or red kale. Kale is robust and holds up well, especially for meal prep, preventing sogginess. If kale isn’t your preference or isn’t available, fresh spinach is a good substitute, though it’s best added just before serving for optimal texture.
- Almonds: Raw or dry-roasted almonds add a fantastic crunch and nutty flavor. Feel free to experiment with other nuts or seeds like pecans, walnuts, pumpkin seeds, or sunflower seeds for varied textures and nutrients.
Flavorful Dressing Ingredients
The dressing is crucial to tying all the components of this harvest bowl together. Our suggested balsamic vinaigrette is bright and tangy, but if you’re looking for other delicious options, consider a creamy miso tahini dressing, a sweet and savory dijon maple dressing, a vibrant glory bowl dressing, or a refreshing lemon tahini dressing.
- Garlic: Fresh garlic is highly recommended for its pungent aroma and flavor. Grating it ensures a smooth consistency in the dressing, distributing its taste evenly without large chunks.
- Balsamic Vinegar: Any balsamic vinegar will work beautifully, adding a characteristic sweet and tangy depth to the dressing.
- Olive Oil: For dressings, a high-quality extra virgin olive oil makes a noticeable difference in flavor and mouthfeel. Its rich, fruity notes enhance the overall taste.
- Dijon Mustard: Dijon mustard acts as an emulsifier, helping the oil and vinegar combine smoothly, while also adding a subtle sharpness that balances the sweetness of the maple syrup.
- Maple Syrup: Pure maple syrup provides a natural sweetness that complements the tanginess of the balsamic vinegar. Agave syrup or honey (if not strictly vegan) are suitable substitutes.
The Nutritional Powerhouse of a Vegan Harvest Bowl
Embracing plant-based meals like this Sweetgreen copycat Harvest Bowl offers a wealth of health benefits. This bowl is naturally rich in vitamins, minerals, and antioxidants that are vital for maintaining good health. Kale, a superstar leafy green, is packed with vitamins K, A, and C, promoting bone health, vision, and immune function. Sweet potatoes provide beta-carotene, an antioxidant that converts to Vitamin A, crucial for skin health and immunity. Chickpeas are an excellent source of plant protein and dietary fiber, which supports satiety, digestive regularity, and can help manage cholesterol levels. Wild rice contributes complex carbohydrates for sustained energy and a good dose of minerals like magnesium and phosphorus. The healthy fats from olive oil and almonds support brain function and nutrient absorption, while apples add hydration and a sweet, fibrous crunch. By incorporating such a diverse array of plant foods, you’re fueling your body with a broad spectrum of nutrients that contribute to reduced risk of chronic diseases, improved energy levels, and overall vitality.
Creative Variations for Your Harvest Bowl
One of the joys of this harvest bowl recipe is its adaptability. Feel free to get creative and customize it with your favorite ingredients or what’s in season:
- Alternate Grains: While wild rice is fantastic, consider other nutritious grains like fluffy quinoa, chewy farro, or even pearled barley for a different texture and flavor profile.
- Crispy Lentils instead of Chickpeas: For a twist on the roasted element, try making crispy lentils instead of chickpeas. They offer a similar protein punch with a unique crunch.
- Different Squashes: Swap sweet potato for roasted butternut squash, acorn squash, or even delicata squash for a seasonal variation.
- Add Dried Fruits: Beyond dried cranberries, consider adding golden raisins, chopped dried apricots, or even a few chopped dates for an extra burst of sweetness and chewiness.
- Incorporate Cheese (Non-Vegan Option): If you’re not strictly vegan, a sprinkle of crumbled feta cheese, goat cheese, or a plant-based feta alternative can add a tangy, creamy element.
- Boost with Plant-Based Protein: Enhance the protein content with crispy baked tofu, marinated tempeh, or even a handful of black beans for added substance.
- More Roasted Vegetables: Expand the roasted vegetable component by adding carrots, Brussels sprouts, broccoli florets, or red onion for more depth and nutrients.
- Spice it Up: A sprinkle of chili flakes, a dash of hot sauce, or a pinch of smoked paprika can add a nice kick to your bowl.
Easy Step-by-Step Instructions
Creating this delicious harvest bowl is straightforward with these easy-to-follow steps. Precision and timing will help you achieve perfectly cooked ingredients ready for assembly.
Before you begin assembling, ensure you have cooked wild rice ready. If you don’t, start cooking it now according to the package instructions. A generous 1/4 cup of cooked wild rice per bowl is suggested, but feel free to adjust this amount to your preference for a heartier or lighter meal.
STEP 1: Roast the Chickpeas and Sweet Potato.
Preheat your oven to 425°F (220°C). Line two separate baking sheets with parchment paper for easy cleanup and to prevent sticking. On one baking sheet, spread the drained and rinsed chickpeas. Drizzle them with 2 teaspoons of olive oil, half of the dried thyme, all of the garlic powder, and a good pinch of salt and black pepper. Toss everything together until the chickpeas are evenly coated.
On the second prepared baking sheet, arrange the cubed sweet potato. Drizzle with the remaining 2 teaspoons of olive oil, the other half of the dried thyme, and season with salt and pepper to taste. Toss the sweet potato cubes until they are fully coated. Spread both the chickpeas and sweet potatoes in a single, even layer on their respective baking sheets. Place both pans into the preheated oven and roast for 20-25 minutes. Halfway through the cooking time, make sure to toss the chickpeas and sweet potatoes and rotate the baking sheets to ensure even cooking and browning. Continue roasting until the sweet potatoes are tender when pierced with a fork, and the chickpeas are delightfully crisp and golden brown.
STEP 2: Prepare the Balsamic Dressing.
While your vegetables are roasting, it’s the perfect time to whisk up the flavorful balsamic dressing. In a small bowl or a jar with a tight-fitting lid, combine all the dressing ingredients: grated garlic, balsamic vinegar, olive oil, Dijon mustard, and maple syrup. Season with a pinch of salt and freshly ground black pepper. Whisk vigorously (or shake the jar) until all ingredients are well combined and the dressing is beautifully emulsified into a smooth, cohesive mixture. This will ensure a balanced flavor in every bite.
STEP 3: Massage the Kale.
Place the thinly sliced kale into a large mixing bowl. Drizzle 1 tablespoon of the prepared balsamic dressing over the kale, along with a small pinch of salt. Now, using clean hands, gently but firmly massage the dressing into the kale leaves. Continue massaging for about 1-2 minutes, or until the kale softens slightly, becomes a darker green, and is thoroughly coated with the dressing. This crucial step breaks down the tough fibers in the kale, making it more palatable, tender, and easier to digest.
STEP 4: Assemble Your Nourishing Harvest Bowls.
Once all your components are ready, it’s time to assemble your beautiful and delicious harvest bowls. Divide the cooked wild rice evenly among four serving bowls. Artfully arrange the massaged kale, roasted chickpeas, roasted sweet potatoes, chopped crisp apple, and toasted almonds on top of the rice in each bowl. Finally, generously drizzle the remaining balsamic dressing over all the ingredients. Serve immediately and enjoy the harmonious blend of flavors and textures in your homemade Sweetgreen-inspired Harvest Bowl!
Tips for a Perfect Harvest Bowl Every Time
Achieving a restaurant-quality harvest bowl at home is easier than you think with these simple tips:
- Even Roasting is Key: Ensure your chickpeas and sweet potatoes are spread in a single layer on the baking sheets. Overcrowding the pan will steam the vegetables instead of roasting them, preventing them from getting beautifully crisp and caramelized.
- Don’t Skip Massaging the Kale: This step is essential! Massaging the kale with a bit of dressing and salt breaks down its tough cell walls, making it more tender, flavorful, and easier to digest. It transforms the texture from rough to silky.
- Balance Flavors and Textures: The beauty of a harvest bowl lies in its contrast. Aim for a mix of soft (sweet potato, kale), crunchy (chickpeas, almonds, apple), and chewy (wild rice) elements. The dressing should provide a bright, acidic counterpoint to the richness of the roasted vegetables.
- High-Quality Ingredients: While substitutions are welcome, using fresh, high-quality ingredients, especially for the olive oil and balsamic vinegar in the dressing, will elevate the overall taste significantly.
- Taste and Adjust: Always taste your dressing before adding it to the bowl and adjust seasonings as needed. A little more maple syrup for sweetness, vinegar for tang, or salt and pepper can make a big difference.
Frequently Asked Questions About Harvest Bowls
While you could technically freeze the roasted chickpeas and sweet potatoes, assembling and freezing the entire bowl is not recommended. The kale and apple will become soggy and lose their appealing texture upon thawing. For best results, it’s better to store the components separately and assemble fresh when ready to eat.
As written, this vegan harvest bowl recipe contains approximately 514 calories per serving. It also boasts 12 grams of protein and an impressive 12 grams of fiber, offering a wholesome and filling meal. This is a slightly lower calorie option compared to the traditional Sweetgreen Harvest Bowl, while still providing ample nutrients.
A “harvest bowl” typically features ingredients reminiscent of autumn’s bounty, often including roasted root vegetables (like sweet potatoes), hearty grains (wild rice), seasonal fruits (apples), and a robust dressing. The term evokes a feeling of warmth, richness, and wholesome, fresh produce.
Yes, this harvest bowl can be a great addition to a weight loss-friendly diet. It’s rich in fiber and protein, which promote satiety and can help reduce overall calorie intake. The use of wholesome, unprocessed ingredients and healthy fats supports a balanced and nutritious eating plan. Portion control is always key for weight management.
Storing and Meal Prep for Maximum Freshness
This harvest bowl is an excellent candidate for meal prepping, allowing you to enjoy healthy, delicious meals throughout the week with minimal effort. Here’s how to store it effectively:
- Cooked Components: The cooked wild rice, roasted sweet potatoes, and roasted chickpeas can all be prepared 1-2 days in advance. Store them separately in airtight containers in the refrigerator to maintain their individual textures and flavors.
- Dressing Prep: The balsamic dressing can be made up to 4-5 days ahead of time. Store it in a sealed jar or container in the fridge. Give it a good shake or whisk before using, as the oil and vinegar may separate.
- Assembled Bowls: If you plan to store fully assembled bowls, they will keep well in an airtight container in the refrigerator for up to 4 days.
- Apple Freshness: For optimal crispness, we recommend adding the chopped apple fresh just before serving, especially if you are prepping bowls more than a day in advance. This prevents the apple from browning or becoming too soft.
- Serving Temperature: These delicious harvest bowls are versatile enough to be enjoyed either cold, straight from the fridge, or lightly warmed in the microwave for a comforting meal.
More Inspiring Healthy Bowl Recipes
If you love the concept of nourishing and customizable bowls, explore these other fantastic recipes:
- Hummus Bowls: Hearty and satisfying bowls featuring creamy homemade hummus as the star, surrounded by fresh veggies and grains.
- Quinoa Grain Bowl: A vibrant and flavor-packed bowl with fluffy quinoa, savory tempeh, sweet mango, and a zesty chili maple dressing.
- Vegan Quinoa Power Bowls: An energizing combination of nutrient-dense kale, protein-packed quinoa, roasted squash, and a delightful maple Dijon dressing.
- Teriyaki Chickpea Rice Bowl: A must-try! Features fluffy rice, colorful stir-fried vegetables, and irresistible, sticky teriyaki chickpeas.
- Tofu Edamame Buddha Bowl: A fan-favorite bowl brimming with plant-based protein from tofu and edamame, and bursting with fresh flavors.
Sweetgreen Copycat Vegan Harvest Bowls
Ingredients
For the Bowls
- 19 oz can chickpeas, drained and rinsed
- 4 tsp oil, divided (olive or avocado oil recommended)
- 1 tsp dried thyme, divided
- ½ tsp garlic powder
- 1 medium sweet potato, cut into ½-inch cubes (about 3 cups, 365 g)
- 1 heaping cup cooked wild rice
- 1 crisp apple, chopped (about 1½ cups, 160 g)
- 4 cups thinly sliced kale, stems removed (about 90 g)
- ⅓ cup toasted almonds, chopped (about 33 g)
- salt and pepper, to taste
For the Balsamic Dressing
- 1 clove garlic, freshly grated
- 3 tbsp balsamic vinegar, 45 mL
- 4 tbsp olive oil, extra virgin, 60 mL
- 2 tsp Dijon mustard
- 1 tbsp maple syrup, or agave syrup, 15 mL
- salt and pepper, to taste
Instructions
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Prepare Wild Rice: If you don’t have cooked wild rice ready, begin cooking it now according to package instructions. A generous 1/4 cup of cooked rice is suggested per bowl.
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Roast Chickpeas and Sweet Potato: Preheat your oven to 425°F (220°C). Line two separate baking sheets with parchment paper.
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Season Chickpeas: On one baking sheet, add the drained and rinsed chickpeas. Drizzle with 2 tsp oil, then season with ½ tsp dried thyme, garlic powder, salt, and pepper. Toss well to combine.
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Season Sweet Potatoes: On the other baking sheet, add the cubed sweet potatoes. Drizzle with the remaining 2 tsp oil, then season with ½ tsp dried thyme, salt, and pepper. Toss to coat evenly, then spread in a single layer.
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Roast: Place both baking sheets in the preheated oven. Roast for 20-25 minutes, tossing halfway through and rotating the baking sheets, until the sweet potatoes are tender and slightly caramelized, and the chickpeas are crisp.
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Make Dressing: Meanwhile, in a small bowl or jar, combine the grated garlic, balsamic vinegar, olive oil, Dijon mustard, and maple syrup. Season with salt and pepper, then whisk vigorously (or shake the jar) until the dressing is emulsified.
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Massage Kale: Add the thinly sliced kale to a large bowl. Drizzle 1 tbsp of the dressing over the kale, along with a pinch of salt. Use your hands to massage the dressing into the kale leaves until they are well coated and turn a darker green, softening slightly.
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Assemble Bowls: Divide the cooked wild rice evenly among 4 serving bowls. Artfully arrange the massaged kale, roasted chickpeas, roasted sweet potatoes, chopped apples, and toasted almonds in each bowl. Drizzle with the remaining balsamic dressing just before serving. Enjoy your delicious homemade Sweetgreen-inspired Harvest Bowls!
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Nutrition Information
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