Prairie Harvest Bowl
The Prairie Harvest Bowl is a delightful and nourishing dish that celebrates the bounty of grains, vegetables, and proteins often found on the prairies. This bowl combines hearty ingredients with a touch of Canada's rustic charm, making it a wholesome meal that is perfect for any season. The Prairie Harvest Bowl draws inspiration from traditional farming communities, where fresh produce and grains are abundantly available after a successful harvest. Combining these ingredients into a single dish creates a balanced, nutrient-dense meal that's both aesthetically pleasing and satisfying to the palate.
History of the Prairie Harvest Bowl
The roots of the Prairie Harvest Bowl trace back to the vast grasslands of North America, where indigenous peoples and early settlers relied heavily on agriculture for sustenance. Wheat, oats, and barley were staples of their diet due to their adaptability to the prairie climate. Over time, European settlers brought new farming techniques and diversified the crops, leading to an array of vegetables and grains that we now cherish in modern cooking. This bowl is a tribute to that rich agricultural heritage, incorporating ingredients from the diverse produce of the prairie lands.
Ingredients
Preparation
Begin by gathering and preparing your ingredients. Quinoa is an excellent base for the bowl, known for its high protein content and remarkable nutritional profile. Rinse the quinoa under cold water and drain. Next, cube the sweet potatoes into bite-sized pieces, ensuring they're evenly cut for uniform cooking. De-stem and chop the kale into ribbons and set aside.
Cooking Process
Step 1: Cooking Quinoa
In a medium saucepan, add 1 cup of rinsed quinoa along with 2 cups of water. Bring it to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes or until the water is absorbed, and the quinoa is fluffy. Turn off the heat and let it sit covered for an additional 5 minutes.
Step 2: Roasting Sweet Potatoes
Preheat your oven to 400°F (200°C). Toss the cubed sweet potatoes in a bowl with 2 tablespoons of olive oil, salt, and pepper to taste. Spread them in a single layer on a baking sheet. Roast for 20-25 minutes, flipping halfway, until tender and slightly caramelized.
Step 3: Grilling Chicken
Season the chicken breast with salt, pepper, and minced garlic. Heat 1 tablespoon of olive oil in a skillet over medium-high heat. Add the chicken and cook for 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C). Remove from the skillet and let it rest before slicing into strips.
Step 4: Preparing Kale and Cranberries
In a large mixing bowl, add the chopped kale, a tablespoon of olive oil, and a sprinkle of salt. Massage the kale with your hands to tenderize it. Once the kale is softened, mix in a handful of dried cranberries, adding a burst of sweetness to the dish.
Step 5: Mixture and Dressing
Combine the cooked quinoa, roasted sweet potatoes, grilled chicken breast, and massaged kale in a large serving bowl. Drizzle with 2 tablespoons of maple syrup and scatter a handful of toasted pumpkin seeds across the top for a crunchy texture.
How to Enjoy the Prairie Harvest Bowl
Enjoy the Prairie Harvest Bowl warm, at room temperature, or chilled depending on personal preference. It makes a wonderful standalone meal due to its well-rounded components, but it can also be paired with a light soup or bread for a fuller dining experience. This dish is perfect for meal prep, offering a quick and convenient option for busy days. Relish in the diverse flavors and textures that pay homage to the prairie heritage, and feel nourished by the wholesome ingredients that the land provides.