Vegan Autumn Harvest Bowl Recipe

I put together the BEST vegan Autumn Harvest Bowl with peppery arugula, fluffy quinoa, crispy chickpeas, roasted sweet potato and a silky maple-tahini drizzle that makes this Fall Veggie Bowl ideal for meal prep.

I didn’t expect a bowl to make me stop mid bite but this Vegan Autumn Harvest Bowl did. I pile peppery baby arugula and roasted sweet potatoes into one bowl and then I stare at it like, is this lunch or dessert?

The contrast of greens and sweet veg is kinda addictive, and it keeps surprisingly well so I make extra on purpose. I’m not gonna say it’s magical but some lunches just change your day.

If you want something seasonal that actually feels new every time, give this a try. Perfect for Fall Meals Vegan and easy to meal prep.

Ingredients

• Baby arugula: peppery greens, lots of vitamin K and folate, gives fresh peppery lift.
• Quinoa: complete protein, fiber rich, hearty carbs that keep you full for hours.
• Chickpeas: creamy, budget friendly protein and fiber, great for texture and satiety.
• Sweet potatoes: sweet, vitamin A rich, complex carbs and antioxidants, makes bowl cozy.
• Tahini: sesame paste adds nutty fat, calcium and creamy tang, ties flavors together.
• Maple syrup: natural sweetener, a little goes far, adds autumnal caramel notes.
• Pumpkin seeds: toasty crunch, plant protein and zinc, boosts texture and nutrients.

Ingredient Quantities

• 4 cups baby arugula
• 1 cup dry quinoa (yields about 3 cups cooked)
• 1 (15 oz) can chickpeas
• 2 medium sweet potatoes (about 1.5 lb)
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 3/4 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1/4 cup tahini
• 2 tbsp pure maple syrup
• 2 tbsp lemon juice (about 1 lemon)
• 1 small garlic clove (optional)
• 2-4 tbsp water
• 1 tbsp apple cider vinegar (optional)
• 1/4 cup toasted pumpkin seeds or chopped pecans
• 1/4 cup dried cranberries or pomegranate seeds (optional)
• 2 tbsp chopped fresh parsley or cilantro (optional)

How to Make this

1. Preheat oven to 425°F (220°C). Line two baking sheets with parchment if you got it, it’ll make cleanup faster.

2. Cube 2 medium sweet potatoes (peel if you want), toss with 1 tbsp olive oil, 1 tsp smoked paprika, 1 tsp ground cumin, 3/4 tsp kosher salt and 1/2 tsp black pepper. Spread on one sheet in a single layer and roast 25 to 30 minutes until tender and a bit charred at the edges, flip once halfway.

3. Meanwhile drain and rinse 1 (15 oz) can chickpeas, pat very dry with paper towels (this is key for crispness), remove loose skins if you want extra crunchy chickpeas. Toss with the remaining 1 tbsp olive oil, a pinch more salt, a little paprika and cumin. Spread on the second sheet and roast 20 to 25 minutes, shaking the pan a couple times until crisp.

4. Rinse 1 cup dry quinoa under cold water, combine with 2 cups water and a pinch of salt in a small pot, bring to a boil then simmer covered 12 to 15 minutes. Turn off heat and let sit covered 5 minutes, then fluff with a fork.

5. Make the maple tahini dressing: whisk 1/4 cup tahini, 2 tbsp pure maple syrup, 2 tbsp lemon juice, 1 small minced garlic clove (optional), and 1 tbsp apple cider vinegar (optional). Add 2 to 4 tbsp water a tablespoon at a time until it’s pourable but still thick. Taste and add salt or more lemon if needed.

6. Toast 1/4 cup pumpkin seeds or chopped pecans in a dry skillet over medium heat 2 to 3 minutes until fragrant, watch closely so they don’t burn. Set aside.

7. Assemble bowls: divide 4 cups baby arugula between bowls, mound about 3/4 cup cooked quinoa per bowl, then add roasted sweet potato and chickpeas.

8. Drizzle each bowl with the maple-tahini dressing, sprinkle the toasted seeds or pecans, scatter 1/4 cup dried cranberries or pomegranate seeds if using, and finish with 2 tbsp chopped parsley or cilantro.

9. Quick tips: serve right away or meal prep by keeping dressing separate and storing components in the fridge up to 3 to 4 days. Reheat the sweet potatoes and chickpeas for 5 minutes in a hot oven to crisp them back up before serving, quinoa warms fast so don’t overcook it when reheating.

Equipment Needed

1. Oven plus two rimmed baking sheets (roast sweet potatoes and chickpeas on separate sheets, parchment helps cleanup and crispness)

2. Parchment paper or silicone baking liners (optional but very helpful)

3. Chef knife and cutting board (for cubing potatoes and chopping herbs)

4. Small saucepan with lid and a fine mesh sieve or strainer (rinse and cook the quinoa)

5. Mixing bowls and measuring cups and spoons (toss veg, mix dressing, measure spices)

6. Whisk and fork (whisk the maple tahini dressing, fork to fluff the quinoa)

7. Dry skillet (toast pumpkin seeds or pecans, watch closely so they dont burn)

8. Spatula or sturdy wooden spoon plus oven mitts (flip veggies, shake pans, handle hot sheets)

9. Colander and paper towels (drain and pat chickpeas very dry for max crispness)

FAQ

Vegan Autumn Harvest Bowl Recipe Substitutions and Variations

• Baby arugula: swap with baby spinach, mixed salad greens, or watercress, spinach is milder while watercress keeps a peppery bite
• Quinoa (cooked): use farro, brown rice, or millet, they all hold up well and give a nice nutty chew
• Chickpeas: try cannellini or black beans, or for more texture use roasted tofu or tempeh if you want extra protein
• Tahini: sub almond or cashew butter, sunflower seed butter, or even peanut butter thinned with a little lemon and water if you’re out

Pro Tips

1. Pat the chickpeas bone dry and pick off the loose skins, then dust them lightly with a tiny bit of cornstarch before roasting. That starch gives a super crisp crust. Roast in a single layer and cool them on a wire rack so they stay crunchy, not soggy.

2. Cut the sweet potatoes into even pieces and don’t crowd the pan. Give them space so they brown instead of steam. If you want extra char, crank the oven up for the last 3 to 5 minutes or move the pan closer to the top rack, but watch them closely they burn fast.

3. Make the tahini dressing smooth by adding water a tablespoon at a time and whisking or blitzing in a small blender. Use warm water if it’s being stubborn, and taste for salt and acid at the end. If it tastes bitter or grainy a quick whirl in the blender fixes most texture problems.

4. For meal prep keep the dressing and greens separate from the roasted stuff. Reheat sweet potatoes and chickpeas on a hot sheet in a hot oven for a few minutes to re-crisp them, avoid the microwave if you want texture back. Quinoa warms fast so add a splash of water and heat briefly covered.

5. Toast the seeds or nuts just until fragrant then pull them off the heat right away they go from toasty to burned in seconds. If using dried cranberries and you want them plump, soak them in warm water or a splash of juice for 5 minutes then drain.