This roasted pumpkin and kale grain bowl is warm, filling, and super fresh. It’s got roasted pumpkin that gets caramelized and sweet, hearty wild rice, and sautéed kale with garlic and lemon.
Everything comes together in one big bowl that’s earthy, bright, and really satisfying. Great for lunch, dinner, or meal prep.
What You’ll Need
- 3 cups cubed sugar pumpkin (about 1 small pumpkin)
- 1 tablespoon olive oil (for roasting)
- Salt and black pepper, to taste
- 1 cup uncooked wild rice
- 2 ½ cups water or vegetable broth
- 1 tablespoon olive oil (for sautéing)
- 2 garlic cloves, minced
- 4 cups chopped kale (stems removed)
- Juice of ½ lemon
- Optional toppings: toasted pepitas, crumbled feta, extra olive oil
Why I Love This Recipe
This is one of those meals that makes you feel good after you eat it. It’s warm, full of flavor, and keeps well if you want to pack it up for later. I started making this when I wanted something veggie-forward that was still comforting.
- Roasted pumpkin gets caramelized and naturally sweet
- Wild rice gives a nice chewy texture
- Kale keeps it fresh and bright
- Great for meal prep or an easy dinner
- Takes under an hour to make
Servings + Time
Serves: 4
Total Time: 45 minutes
Macros (Per Serving – Approximate)
- Calories: 310
- Protein: 9g
- Carbs: 42g
- Fat: 12g
- Fiber: 5g
Why This Recipe Works (Quick Science)
Roasting the pumpkin at high heat draws out moisture and concentrates natural sugars for better flavor. Wild rice takes longer to cook, but holds its shape and adds a nutty chew. Sautéing kale with garlic and lemon takes the bitterness down and adds brightness.
Common Mistakes
- Not spreading the pumpkin out: Crowding the pan will steam it instead of roasting.
- Overcooking the kale: It only needs a few minutes to wilt—don’t let it go mushy.
- Skipping the lemon: That squeeze of acid brings everything to life.
What to Serve With
- Roasted chicken or salmon
- A fried or soft-boiled egg on top
- Hummus or tahini drizzle
- Crusty sourdough bread
FAQ
Can I use canned pumpkin?
No, you need fresh cubed pumpkin for roasting.
Can I swap wild rice for something else?
Yes—try brown rice, farro, or quinoa.
How long does it keep?
Up to 4 days in the fridge. Store the components separately for best texture.
Do I have to massage the kale?
Nope! It cooks quickly in the pan and turns tender.
Recipe + Instructions
Step 1: Roast the Pumpkin
Preheat oven to 425°F. Toss 3 cups cubed sugar pumpkin with 1 tablespoon olive oil, salt, and black pepper. Spread on a parchment-lined baking sheet. Roast for 25–30 minutes, flipping halfway, until golden and tender.
Step 2: Cook the Wild Rice
In a medium saucepan, combine 1 cup uncooked wild rice and 2½ cups water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 35–40 minutes, or until rice is tender and water is absorbed. Fluff with a fork.
Step 3: Sauté the Kale
Heat 1 tablespoon olive oil in a sauté pan over medium heat. Add 2 minced garlic cloves and cook 30 seconds until fragrant. Add 4 cups chopped kale and a pinch of salt. Cook, stirring, for 3–4 minutes until wilted. Finish with juice of ½ lemon.
Step 4: Assemble the Bowl
In each bowl, layer wild rice, sautéed kale, and roasted pumpkin chunks. Top with optional toppings like toasted pepitas, crumbled feta, and a drizzle of olive oil. Finish with black pepper and fresh lemon if desired.
Leftovers + Storage
- Store each component separately in airtight containers
- Keeps well in the fridge for 4 days
- Reheat pumpkin and rice gently, kale can be eaten warm or cold
Wrap-Up
This roasted pumpkin and kale grain bowl is cozy, simple, and full of feel-good flavor. Try it out, mix it up with your favorite grains or toppings, and leave a comment if you make it—I’d love to hear how it turned out!