• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Cozy Peach Kitchen
  • home
  • About
  • Recipes
  • Nutrition & Lifestyle
menu icon
go to homepage
  • Home
  • Recipes
  • About
  • Lifestyle & Nutrition
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Home
    • Recipes
    • About
    • Lifestyle & Nutrition
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

    Home » Recipes » Dinner Recipes

    Fall Grain Bowls with Roasted Delicata Squash

    Published: Sep 21, 2022 by Cassidy Reeser · This post may contain affiliate links.

    45 shares
    jump to recipe

    These fall grain bowls are packed with seasonal produce like roasted delicata squash and sauteed kale, and they're topped with a delicious maple-tahini dressing. These bowls are perfect for meal prep and are easy to customize!

    Gray bowl filled with farro, delicata squash, and other grain bowl ingredients with a black handled gold fork.

    Whether you're looking for a nutritious dinner recipe or just want to enjoy all the produce that fall has to offer, I think that you'll love these fall grain bowls!

    They feature roasted delicata squash, diced apple, sauteed kale and chickpeas, and a maple-tahini dressing.

    I recently shared sweet potato quinoa bowls that were an absolute hit, and I've always loved tahini dressings, so these fall grain bowls are like a combination of those two recipes. But with a fall twist.

    Jump to:
    • Recipe features
    • Ingredients
    • Steps to make
    • Variations, tips, and substitutions
    • Make ahead and storage tips
    • Looking for more grain bowls?
    • 📖 Recipe

    Recipe features

    • Balanced and nourishing: Chewy farro is featured alongside roasted delicata squash, chickpeas, sauteed kale, diced apple, toasted pecans, and a maple tahini dressing.
    • Straightforward: These grain bowls have a few different components but are overall straightforward and easy to make. While the delicata squash roasts, just saute the kale and chickpeas, cook the farro, and stir together the dressing.
    • Great for meal prep: All of the components of these bowls can be made in advance. They make good leftovers and are great for work lunches.
    • Versatile: Some of the ingredients like farro and delicata squash are less common, so I have a bunch of swaps listed down below.

    Ingredients

    Labeled ingredients used to make grain bowls.
    • Farro: If you're new to farro, it's a chewy whole grain with a nutty flavor. For the quickest cook time, choose pearled farro. I use Trader Joe's 10-minute farro. Learn more about how to cook farro. (Yes, you can use another grain like quinoa or rice if you can't find farro!)
    • Delicata squash: This is a variety of winter squash. I also find this at Trader Joe's, but it should be available at places like Fresh Market or Whole Foods (I haven't seen it at more general grocery stores like Kroger). It reminds me of a cross between acorn squash and butternut squash. The best part? The skin is edible!
    • Tahini: This is just seed butter made from ground sesame seeds. You can find it in the sauce aisle, by peanut butter, or in the international aisle at most grocery stores.
    • Red wine vinegar: This is used in the maple-tahini dressing and on the greens. Don't skip the vinegar, but if you don't have this kind on hand, you can use apple cider vinegar instead.
    • Kale: I personally prefer lacinato kale (not the kind pictured) but curly kale also works. I had trouble finding lacinato kale for this recipe, and curly kale is a lot more common. Don't like kale? Spinach is a good alternative.
    • Chickpeas are the main source of protein in this recipe. I usually cook my chickpeas from dry, but canned is the easiest option.
    • Pecans and diced apple are toppings. Pecans add a touch of nuttiness and apple adds texture and sweetness. Choose a sweet variety of apple, like Pink Lady or Fuji.

    Steps to make

    Roast the delicata squash

    Delicata squash does not need to be peeled because the skin is actually thin enough to eat.

    The easiest way to prepare delicata squash is to slice it down the center length-wise. Use a spoon to scoop out the seeds. Then place the squash so that it is cut-side down on the cutting board. Slice into ½ inch strips.

    Sliced and uncooked delicata squash on a baking sheet.

    Place sliced squash on a baking sheet. Drizzle with oil, salt, and pepper. Delicata squash is naturally sweet and flavorful, so it doesn't need much seasoning to shine.

    Sliced and roasted delicata squash on a baking sheet.

    Roast at 400F for just 20-25 minutes. Try not to overcrowd the squash on the baking sheet. Flip the squash halfway through for an even golden appearance throughout.

    Maple tahini dressing

    Tahini in a green bowl.

    The tahini dressing is made by whisking together a few pantry staples. It should be thin enough to drizzle, but it won't be pourable.

    For the best results, make sure to stir the tahini in the bottle before measuring it out. Like other nut and seed butter, the oils and solids separate in tahini, which can affect the dressing consistency if not stirred back together.

    If the dressing isn't the right consistency, just add water 1 teaspoon at a time until drizzle-able.

    Kale and chickpeas

    Chickpeas cooking in a gray skillet on a black cooktop.

    In a medium skillet (I like to use my Caraway pans or cast iron skillet), heat olive oil over medium heat. Once hot, add the chickpeas.

    Sprinkle with salt and saute until blistering and golden, about 5 minutes. Add the kale and continue cooking until it is wilted.

    Wilted green kale with chickpeas in a gray skillet.

    Once starting to wilt, drizzle with 1 tablespoon of red wine vinegar. Continue cooking until some pieces of the kale are crisp and all of it is wilted.

    Variations, tips, and substitutions

    • Can't find delicata squash? Butternut squash is a great substitute. Roasted butternut squash takes about 30-35 minutes at 425F. Peel it and dice it into ½ inch cubes.
    • Don't like kale? Use spinach instead! I also find lacinato kale to have a better texture than curly kale, so if you can find that you might prefer it to curly kale.
    • Farro substitute: Most grocery stores should have this grain, but if not (or if you want a gluten-free option) you can use white rice, brown rice, quinoa, barley, etc.
    • Nut-free: Roasted pumpkin seeds are a great option if you can't have nuts. They are also just a good option if you don't have pecans on hand.

    Make ahead and storage tips

    • Dressing: The tahini dressing keeps for up to a week in the fridge. I usually store dressing in small mason jars.
    • Prep ahead options: The dressing can be prepped several days in advance. Farro can be cooked 2-3 days in advance and pecans can be toasted far in advance (I store them in the fridge to extend their shelf-life). I recommend dicing apple just before serving so that it doesn't yellow/brown.
    • Storage: The grain bowls can be assembled 3-4 days in advance of serving, so they are great for meal prep. I recommend storing the dressing separately.
    Close up of delicata squash, diced apple, and kale in a grain bowl with a gold fork.

    Looking for more grain bowls?

    • Stewed Red Bean Bowls with Garlicky Green Beans
    • Miso Roasted Sweet Potato Grain Bowls
    • Quinoa Edamame Salad with Peanut Sauce
    • Vegetarian Grit Bowls with Maple Tofu

    Did you try this recipe? You can leave a star rating ⭐️⭐️⭐️⭐️⭐️ in the recipe card or a review down in the comments section. I always appreciate your feedback! You can also follow along on my YouTube, Instagram, TikTok, and Pinterest or sign up for my newsletter!

    📖 Recipe

    Gray bowl filled with farro, delicata squash, and other grain bowl ingredients with a black handled gold fork.
    Print Recipe
    5 from 2 votes

    Fall Harvest Grain Bowls with Roasted Delicata Squash

    Fall ingredients like delicata squash, apple, and kale are tossed with farro and maple-tahini dressing in these nourishing grain bowls.
    Prep Time10 mins
    Cook Time30 mins
    Total Time40 mins
    Servings: 4 servings
    Author: Cassidy Reeser, MS, RD

    Ingredients

    Delicata Squash

    • 1 medium delicata squash
    • 1 teaspoon olive oil more as needed
    • ¼ teaspoon kosher salt
    • freshly ground black pepper to taste

    Kale and Chickpeas

    • 1 teaspoon olive oil or other neutral oil
    • 1 (15.5 ounce) can chickpeas drained and rinsed
    • ¼ teaspoon kosher salt
    • 1 bunch kale stem removed and leaves sliced thinly
    • 1 tablespoon red wine vinegar see note #1

    Tahini Dressing

    • ¼ cup tahini
    • 1 tablespoon red wine vinegar
    • 1 tablespoon maple syrup
    • 1 tablespoon soy sauce

    Other Ingredients

    • 1 cup dry farro see note #2
    • ¼ teaspoon salt
    • ½ cup pecans
    • 1 medium Fuji apple diced

    Instructions

    Delicata Squash

    • Preheat the oven to 400 degrees F. To prep the delicata squash, slice it in half length-wise. Use a spoon to scoop out the seeds. Place cut-side down on a cutting board. Slice off the ends. Slice the squash into ½ inch strips.
    • Place sliced delicata squash on a baking sheet. Drizzle with 1 teaspoon olive oil, ¼ teaspoon salt, and freshly ground black pepper to taste.
    • Roast at 400F for 20-25 minutes, until tender and golden brown. Flip halfway through for even cooking.

    Kale and chickpeas

    • Heat a large skillet over medium heat. Drizzle with 1 teaspoon oil. Once hot, add the chickpeas and ¼ teaspoon salt.
    • Saute chickpeas for 5-6 minutes, until golden and blistering.
    • Add the sliced kale. Stir occasionally, until starting to wilt. Drizzle with 1 tablespoon red wine vinegar.
    • Continue cooking until all of the kale is wilted and some of the pieces are crisp.

    Dressing

    • In a small bowl, whisk together the tahini, red wine vinegar, maple syrup, and soy sauce. It should be a smooth, drizzle-able consistency.
    • If needed, add water 1 teaspoon at a time to reach a drizzle-able consistency.

    Bowls

    • Cook farro according to package instructions. Cook time varies based on type of farro used, but the general method is to bring a pot of water to a boil, then add farro and ¼ teaspoon salt. Reduce to a simmer and cover. Simmer until tender but still chewy, about 10 minutes for pearled farro and up to 40 minutes for whole farro.
    • To toas tthe pecans, heat a medium skillet over medium heat. Add the pecans and toast until golden, stirring occasionally. This will take only 4-5 minutes.
    • Assemble the bowls by distributing the cooked farro, kale and chickpeas, roasted delicata squash, diced apple, and diced pecans between four bowls. Drizzle with tahini dressing just before serving. Enjoy!

    Video

    Notes

    1. Red wine vinegar: Apple cider vinegar works if you don't have red wine vinegar on hand.
    2. Farro: Choose pearled farro if available as it has a quicker cook time than regular farro. I use Trader Joe's 10-minute farro.
    3. Leftovers and storage: These bowls can be assembled 3-4 days in advance of serving. I recommend storing the dressing separately. The dressing keeps for up to a week in the fridge.

    Instagram icon

    Did you make this recipe?

    Tag @cozypeachkitchen on Instagram and hashtag
    #cozypeachkitchen

     

    Calories: 560kcalCarbohydrates: 82gProtein: 17gFat: 22gSaturated Fat: 3gPolyunsaturated Fat: 8gMonounsaturated Fat: 10gSodium: 617mgPotassium: 1025mgFiber: 19gSugar: 14gVitamin A: 4864IUVitamin C: 48mgCalcium: 199mgIron: 5mg

    More Vegetarian Dinner Recipes

    • Baked Sweet Potato Bowls with Tempeh
    • One Pot Vegetarian Chili Mac
    • Rice and Bean Casserole with Sweet Potatoes
    • Vegetarian Red Curry Noodles (One Pot)
    45 shares

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Smiling portrait of a woman holding a bowl of grits and tofu.

    Hi, I’m Cassidy! I’m the registered dietitian behind Cozy Peach Kitchen, a food and nutrition blog sharing easy vegetarian recipes for every occasion.

    More about me →

    Trending now

    • Vegan Avocado Pesto Pasta
    • Stovetop Gouda Mac and Cheese
    • Sweet Potato Quinoa Bowls with Almond Dressing
    • Vegetarian Black Bean Quinoa Casserole (Dump and Bake!)
    • Mediterranean Quinoa Bowls with Balsamic Chickpeas
    • Instant Pot Black Beans and Rice

    Vegetarian meal prep

    • Quinoa Edamame Salad with Peanut Sauce
    • Vegan Breakfast Egg Sandwiches
    • Vegan Lentil Bowls with Lemon Tahini Dressing
    • Easy Vegetarian Bean Burritos
    • One-Pot Vegetarian Spaghetti
    • Instant Pot Red Beans and Rice (Vegan)
    • Southwest Quinoa Taco Salad
    • Sweet Potato Quinoa Bowls with Almond Dressing

    Footer

    Logos

    Footer

    About

    • Privacy Policy and Disclaimer
    • Accessibility Statement

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Work with Cassidy

    As an Amazon Associate, I earn from qualifying purchases.

    Copyright © 2022 Cozy Peach Kitchen®. All rights reserved.