Seneca Falls Harvest Grain Bowl

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-04 · Updated 2026-04-04

A vibrant bowl featuring roasted root vegetables, quinoa, and a maple-dijon dressing, inspired by the Finger Lakes region's farm-to-table ethos. This american-inspired vegetarian (gluten-free) ready in about 45 minutes pairs olive oil, maple syrup, dijon mustard for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 520 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 20 min Cook: 25 min Serves 4 American cuisine 520 cal/serving

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Ingredients

1 medium, peeled and diced into 1/2-inch cubes sweet potato
2 medium, peeled and diced into 1/2-inch cubes carrot
2 tbsp olive oil
1 tbsp maple syrup
1 tsp dijon mustard
1 tbsp apple cider vinegar
1 cup, rinsed quinoa
2 cups chicken broth
2 cups, stemmed and chopped kale
1 cup, halved cherry tomatoes
3 tbsp, toasted pumpkin seeds
1/4 cup, crumbled feta cheese

Equipment for this recipe

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Instructions

Step 1: Preheat oven to 400°F. Toss 1 medium peeled sweet potato diced into 1/2-inch cubes, 2 medium peeled carrots diced into 1/2-inch cubes, 2 tbsp olive oil, 1 tbsp maple syrup, and 1/4 tsp salt on a baking sheet. Roast for 25 minutes until tender and caramelized at the edges.
Step 2: Meanwhile, combine 1 cup rinsed quinoa with 2 cups chicken broth in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork.
Step 3: Whisk together 1 tbsp dijon mustard, 1 tbsp apple cider vinegar, 1 tsp maple syrup, and 1 tbsp olive oil for the dressing. Toss 2 cups chopped kale with 1/4 cup dressing until coated and softened, about 2 minutes.
Step 4: In a bowl, layer cooked quinoa, roasted vegetables, 1 cup halved cherry tomatoes, 1/4 cup crumbled feta cheese, and 3 tbsp toasted pumpkin seeds. Drizzle with remaining dressing and serve immediately.

Frequently asked questions

How long does Seneca Falls Harvest Grain Bowl take to make?

Total time is about 45 minutes (20 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Seneca Falls Harvest Grain Bowl?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.

Can I substitute ingredients in Seneca Falls Harvest Grain Bowl?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Seneca Falls Harvest Grain Bowl for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Seneca Falls Harvest Grain Bowl gluten-free?

Yes — this recipe is tagged gluten-free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.