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Sweet Potato & Quinoa Harvest Bowl with Pomegranate, Pecans & Goat Cheese
An autumn bowl that works all year: roasted sweet potato and quinoa over arugula and massaged kale, with charred Brussels sprouts, jewel-like pomegranate, toasted pecans and a little goat cheese. Hemp hearts and a maple-Dijon vinaigrette round it out, and sunflower sprouts finish it with a fresh, green snap.
Sweet Potato & Quinoa Harvest Bowl with Pomegranate, Pecans & Goat Cheese
Recipe Card
Sweet Potato & Quinoa Harvest Bowl with Pomegranate, Pecans & Goat Cheese
Method: Sheet Pan·Cuisine: American
Ingredients
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1 1/3 cups sweet potato, peeled and cut in 1/2-inch cubes
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2 cups Brussels sprouts, halved
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1 tbsp olive oil, for roasting
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1 cup cooked quinoa, cooled
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4 cups arugula
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4 cups kale, stemmed and finely chopped
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1/4 cup pomegranate arils
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6 tbsp pecans, toasted and chopped
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1/4 cup goat cheese, crumbled (about 1.5 oz)
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1/2 cup hemp hearts
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1 cup sunflower sprouts, for topping
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For the dressing: 2 tbsp olive oil, 2 tsp maple syrup, 2 tsp Dijon, 2 tbsp apple cider vinegar, salt
Instructions
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1
Heat the oven to 425°F. Toss the sweet potato and Brussels sprouts with olive oil and salt, spread on a sheet pan cut-side down, and roast 22 to 25 minutes, until the sprouts are deeply browned and the sweet potato is tender.
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2
Put the chopped kale in a bowl with a pinch of salt and a splash of the vinegar and massage for a minute, until it softens and darkens enough to eat raw.
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3
Whisk the dressing: olive oil, maple, Dijon, cider vinegar and salt, until it emulsifies and looks glossy.
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4
Toss the massaged kale and arugula with half the dressing, then fold in the cooled quinoa.
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5
Build each bowl with the greens and quinoa, top with roasted vegetables, pomegranate, pecans, goat cheese and hemp hearts, drizzle the rest of the dressing, and finish with sunflower sprouts.
Meal Prep Tip
Roast the vegetables and cook the quinoa up to 4 days ahead. Keep the dressing and hemp hearts separate, and add the pecans, goat cheese and sprouts fresh so the nuts stay crisp and the sprouts stay lively.
Make It Yours
Dairy-free
Skip the goat cheese and add an extra tablespoon of hemp hearts per bowl. You keep the creaminess feel from the hemp and lose only about 2 g protein per serving.
Nut-free
Replace the pecans with toasted pumpkin seeds. Same crunch and a little more protein, with no tree nuts anywhere in the bowl.
Lower-carb
Halve the sweet potato and skip the quinoa, leaning on the greens and hemp. Drops about 18 g net carbs and 120 calories while keeping the bowl hearty.
Heartier
Add 3 oz of roasted chicken or a can of drained chickpeas. Chicken adds about 26 g protein; chickpeas add roughly 10 g protein and 4 g fiber.
Vegan
Use the dairy-free swap above and confirm your maple syrup is pure. The bowl stays fully plant-based with about 21 g protein from hemp, quinoa and pecans.
If you do not like goat cheese
Use crumbled feta or shaved Parmesan instead. Feta is tangier and a touch saltier; both melt into the warm sweet potato nicely.
Nutrition
Per serving — estimate, whole bowl with dressing.
Calories
550
Net Carbs
29g
Total Carbs
39g
Fiber
10g
Protein
21g
Fat
36g
Saturated Fat
5g
Sodium
340mg
Nutrition pending review by our registered dietitian — estimate only. Not medical advice.
Keywords
LunchHigh FiberSheet PanSweet PotatoQuinoaPlant-Forward
Besides Sugar
Besides Sugar: Fiber Plus Plant Fat Steadies the Curve
This bowl brings about 10 grams of fiber and roughly 36 grams of mostly unsaturated fat from hemp, pecans and olive oil. Fat and fiber together slow how quickly the sweet potato and quinoa carbs are digested, so glucose rises gradually. The maple in the dressing is deliberately small, about 3 grams of sugar per serving, so it flavors without driving a spike.
About Prediabetes Mastermind
Prediabetes Mastermind builds practical, science-backed tools for reversing and managing prediabetes — meal frameworks, recipes, and plans verified by a registered dietitian. We treat prediabetes as a condition worth taking seriously, and we focus on what you can do, not what to fear.
These recipes and their nutrition figures are pending review by our registered dietitian. Nutritional information is an estimate and not medical advice; consult your healthcare provider about your individual plan, especially if you take glucose-lowering medication.
