Pumpkin Seed Harvest Grain Bowl

Harvest grain bowls celebrate autumn markets with toasted seeds and roasted squash at the center. This Mediterranean-style lunch pairs broth-simmered quinoa with caramelized sugar pie pumpkin and crunchy pumpkin seeds.

Serves 4 · 20 min prep · 25 min cook

Estimate for one serving

• 420 cal
• 16g protein
• 52g carbs
• 18g fat
• 3g fiber

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Ingredients

• 1 cup dry quinoa
• 2 cups vegetable broth
• 2 cups cubed sugar pie pumpkin
• 8 oz cremini mushrooms
• 1 large Honeycrisp apple
• 4 cups baby spinach
• 1/3 cup raw pumpkin seeds
• 1 can (15 oz), drained chickpeas
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1/4 cup chopped fresh parsley
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 2 oz crumbled feta cheese

Instructions

1. 1Rinse the quinoa under cold water until the water runs clear. Combine with broth in a medium saucepan, bring to a boil, then cover and simmer on low for 15 minutes until fluffy. Fluff with a fork and let steam off heat.
2. 2Preheat the oven to 425°F. Toss the cubed pumpkin with a drizzle of olive oil, smoked paprika, garlic powder, salt, and pepper on a sheet pan.
3. 3Roast the pumpkin for 20 to 22 minutes, flipping halfway, until edges are caramelized and the flesh is tender when pierced.
4. 4While pumpkin roasts, heat a skillet over medium-high. Add a splash of olive oil and sauté the sliced mushrooms until golden and any moisture evaporates, about 6 to 7 minutes. Season lightly.
5. 5Toast the pumpkin seeds in a dry small skillet over medium heat for 3 to 4 minutes, shaking often, until they pop and turn fragrant. Transfer to a plate.
6. 6Dice the apple into bite-size cubes and keep raw so it stays crisp and bright against the warm grains.
7. 7Warm the drained chickpeas briefly in the same skillet with salt if desired, or leave them room-temperature for meal-prep ease.
8. 8Divide the cooked quinoa among four bowls. Nestle roasted pumpkin, sautéed mushrooms, chickpeas, and raw apple cubes in sections.
9. 9Tuck handfuls of baby spinach the warm components so they soften slightly.
10. 10Whisk remaining olive oil with lemon juice and salt; drizzle over each bowl.
11. 11Finish with toasted pumpkin seeds, crumbled feta, and chopped parsley. Serve warm or pack components separately for make-ahead weekend lunches.