Wild Rice Bowl
on Aug 21, 2024
This post may contain affiliate links.
This vibrant wild rice bowl is packed with nourishing ingredients like chickpeas, corn, pickled onions, and beets, all topped with a zesty herb lemon yogurt sauce for a flavorful meal.
Wild rice makes the perfect satisfying, chewy base for these delicious bowls. Combined with fresh spinach, roasted beets, tangy pickled onion and yogurt sauce, these bowls delicious plenty of flavour as well as fiber and other nutrients. You can also try wild rice in this Harvest Bowl Recipe.
There’s a few steps to making these but overall they’re quite simple to put together. Whether you’re new to homemade bowls or experienced bowl maker, this one is sure to be a hit.
If you’re ready for more, some of my favourites are these Vegan Farro Bowls, Cauliflower Chickpea Potato Bowls, Veggie Power Bowls and Vegan Quinoa Power Bowls.
Ingredients
- Rice: Use any wild rice or wild rice blend. This can be substituted with any other whole grain such as quinoa or farro. If you have extra wild rice, try it in this Wild Rice Salad or Creamy Cauliflower Wild Rice Soup.
- Lemon: You can substitute white or red wine vinegar for a variation.
- Fresh Herbs: I used half parsley and half cilantro. Mix and match with other fresh herbs like dill, basil or mint. You want about 1 big handful in total.
- Beet: Beets can be substituted with other root vegetables like sweet potatoes or carrot or you could use a combination. The recipe calls for roasting the beets but you could also add them raw and grated.
- Yogurt: Use any plain unsweetened plant-based yogurt. Just make sure the taste is ok for you as it will come through the dressing if it’s strong. You can substitute any thick plain yogurt.
- Spinach: Substitute kale massaged with a little olive oil to soften.
- Maple Syrup: Substitute honey or agave syrup. Sugar would also work in a pinch.
This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
Adjustments
- Alternative Dressing Recipes: Cilantro Tahini Dressing, Miso Tahini Dressing or Maple Dijon Dressing.
- For fresh ingredients, try cherry or grape tomatoes, shredded red cabbage, avocado or cucumber.
- Sunflower seeds are an optional ingredient but chopped almonds, pecans, walnuts, pumpkin seeds or hemp seeds would also work.
- For extra protein, add Crispy Baked Tofu or the tempeh from this Vegan Tempeh Buddha Bowl.
- You can skip roasting the corn and chickpeas and just add to the bowl as if you like.
Step-by-Step Instructions
Step 1: Cook the wild rice according to package instructions.
Step 2: Add the onion and vinegar to any bowl or container with a pinch of salt. Cover with boiling water and set aside.
Step 3: Add the sliced beet to a large baking sheet with 2 tsp oil, salt and pepper. Mix with a spatula and arrange in a single layer. Roast for 30-40 minutes until tender.
Step 4: Add the corn and chickpeas to another baking sheet with 1/2 tsp oil, salt and pepper. Add to oven once the beets have been in about 15-20 minutes. Roast for 15-20 minutes.
Step 5: Add all of the dressing ingredients to a small blender or mini food processor and blend until smooth. Season with salt and pepper.
Step 6: Divide all of the ingredients between 4 bowls. Sprinkle with the optional sunflower seeds if desired.
Recipe FAQs
Assembled bowls can be stored in the fridge in airtight containers for up to 4 days. If you’ll be reheating the bowls, store the dressing and pickled onion separately and add after reheating. If you’ll be eating them cold, you can add evetying before storing though I still recommend storing the dressing separately.
Yes. This recipe is gluten-free as written.
More Vegan Bowls
- Mediterranean Hummus Bowls
- Sweet Potato Tofu Bowls
- Kale Quinoa Chickpea Bowls
- Vegan Quinoa Grain Bowls
Did you try this recipe? I’d love to hear about it! Scroll down to comment section below to leave your star rating and review.
⭐⭐⭐⭐⭐
Wild Rice Bowl
Ingredients
For the Bowls
- 1 cup wild rice or wild rice blend, rinsed
- 4 medium beets
- 2 1/2 tsp olive oil, divided
- salt and pepper
- 1/2 red onion, thinly sliced
- 1/4 cup vinegar
- 2 cups corn
- 19 oz can chickpeas, drained and rinsed
- 4-6 cups baby spinach
- 4 tbsp raw sunflower seeds, optional
For the Dressing
- 1 cup unsweetened coconut yogurt
- 1/4 cup lemon juice
- 1/2 cup lightly packed fresh parsley
- 1/2 cup lightly packed fresh cilantro
- 2 cloves garlic
- 2 tsp maple syrup
- salt and pepper
Instructions
- Preheat the oven to 400F and bring water to a boil on the stovetop or in a kettle for the pickled onions.
- Cook the rice according to package instructions.
- Add the thinly sliced onion to a bowl or glass container with the vinegar and a pinch of salt. Pour the boiled water oven them until all of the onion is submerged. Set aside for now.
- Scrub the the beets and slice off the roots and tips. Slice in half then into 1/4-inch slices. Place on a large baking sheet. Drizzle with the oil and season with salt and pepper. Use a spatula to toss and coat the beets in oil then arrange in an even layer. Roast the beets for 30-40 minutes until tender.
- Add the corn and chickpeas to a separate baking sheet with 1/2 tsp olive oil. Season with salt and pepper. When the beets have been in the oven for 15 minutes, add the corn and chickpeas to the oven and roast for 20 minutes.
- Add all of the dressing ingredients to a mini food processor or small blender and process until smooth. Season with salt and pepper, to taste.
- Assemble the bowls by divding the spinach, cooked rice, corn and chickpeas, beets and optional sunflower seeds between 4 servings. Add desired amount of pickled onion to each and spoon the sauce over until you've used it all.
