roasted delicata squash grain bowl

Roasted Delicata Grain Bowl with Fig Balsamic Dressing

When it comes to cozy fall dinners, roasted delicata squash is hard to beat. After roasting, it becomes sweet, flavorful, caramelized on the outside, creamy on the inside, and adds such a warm and delightful texture to almost any dish. This easy to make roasted delicata grain bowl has become one of our favorite dishes this time of year. It incorporates some of the best flavors of fall including delicata squash, pomegranate, plum, pumpkin, and fig.

roasted delicata squash grain bowl

What is Delicata Squash and How do You Prepare it?

Delicata squash, commonly referred to as peanut squash, Bohemian squash, or sweet potato squash, is loved for its delicate, edible skin. That’s right, the skin is totally edible so there is no peeling required! This makes delicata a dream come true for squash-lovers who dislike the hassle of peeling other common varieties of squash. So just how do you prepare this lovable, delicious squash? Follow the simple steps below.

how to cut delicata squash

Since you are going to be consuming the skin you will first want to thoroughly wash your squash. I like to use a soft bristled brush with warm water and give it a good scrub. After drying, place your squash on a flat, stable surface and slice off the top and bottom. Stand the squash up on one of the flat ends and carefully, slowly slice down the center so you have two long halves. Use a spoon to scoop out the seeds. Fun fact: the seeds are also edible (just like pumpkin!) so feel free to wash, dry, and roast if your little heart desires.

how to slice delicata squash

Once you have your two halves, place them flesh side down on a cutting board and slice crosswise into 1″ thick half moons.

how to roast delicata

Next, place your squash slices in a bowl. Drizzle with oil of choice and salt and pepper. Other seasonings can be used, but delicata has a very sweet, flavorful taste of its own. A little salt and pepper is really all it needs. Once you have an even light coat of olive oil and salt and pepper it is time to roast! Spread in an even layer on a foil-lined baking sheet and follow the recipe for this roasted delicata grain bowl below.

how to massage kale

What is Massaged Kale?

If I could have a soapbox to stand on for one topic and one topic only it would be MASSAGED KALE. I know it sounds weird. I know kale is bitter and rigid and fibrous. But I also know you’re going to LOVE it when you try this easy technique. Once I started preparing my kale this way it quickly became my most favorite base for bowls, salads, grains, and more! After massaging it becomes sweet, tender, and adds a perfect pop of flavor. Follow these simple tips and you’ll be craving kale on the daily.

  • Buy Lacinto Kale, also known as Dinosaur Kale. In contrast to traditional curly kale, it is darker in color, flatter in texture, easier to clean, and sweeter/more mild in taste.
  • Remove the stems. I actually like the stems, but for those newer to their relationships with kale they can be a little to thick, tough, and fibrous.
  • Finely chop. Thinner strips of kale are easier to tenderize when massaging and make for smaller pieces to chew.
  • Oil + Lemon Juice. Aka, the secret sauce. Just a tiny bit of both is the perfect combination to tenderize the kale and add some slip when massaging.
  • Massage!! I know, I know. What type of high maintenance vegetable requires massaging?! But trust me, it’s worth the entire 15-30 seconds it takes, and you will love the result! Simply use your hands to rub the chopped leaves between your fingers and you will quickly feel it soften.
Roasted butternut squash grain bowl

Roasted Delicata Squash Grain Bowl With Fig Balsamic Sauce

A perfect easy to make warm fall salad with caramelized delicata squash, autumn fruits, greens, and a creamy balsamic fig dressing.
Prep Time: 10 minutes
Total Time: 45 minutes
Course: Dinner, lunch, Salad
Cuisine: American
Keyword: delicata squash, fall grain bowl, warm salad
Servings: 4
Author: jackfruitfulkitchen


Delicata Squash

  • 1 medium delicata squash halved lengthwise, seeds removed, and sliced into 1" half moons
  • 1 TBSP olive or avocado oil
  • 1/2 tsp salt and pepper

Grain Bowl

  • 1 C brown rice, cooked according to package
  • 1 bunch lacinto kale, stems removed, finely chopped
  • 1/2 tsp olive or avocado oil
  • 1/2 lemon, juiced
  • 4 C baby arugula
  • 1 plum, cubed
  • 2 medjool dates, chopped
  • 1/2 C pomegranate arils
  • 2 TBSP pumpkin seeds
  • 1/2 C crispy chickpeas
  • 1/4 C fresh parsley, finely chopped

Creamy Fig Balsamic


  • Preheat your oven to 425. Line a baking sheet with foil and lightly spray with olive oil. Set aside
  • Add delicata slices to a bowl and drizzle with oil. Sprinkle with salt and pepper and toss to evenly coat. Arrange in a single layer on your lined baking sheet. Place in the oven and roast for 25-30 minutes, flipping halfway through.
  • Wipe out bowl if necessary (a little olive oil residue is just fine) and add your chopped kale. Drizzle with 1/2 tsp olive oil and lemon juice. Use your hands to massage the kale for 15-30 seconds until it becomes soft and tender. Add in arugula and toss to combine.
  • Distribute greens between 4 serving bowls and top with cooked rice and remaining ingredients.
  • Add ingredients for dressing to a small blender and puree until creamy. Season to taste.
  • Drizzle dressing over bowls and top with roasted squash.
Tried this recipe?Let us know how it was!
green goddess nourish bowl,

Green Goddess Nourish Bowl

Looking for a plant based, nutrient rich, super food lunch or dinner that is GUARANTEED to make you feel like a GODDESS?! Look no further! This fresh and nourishing bowl is such an easy and delicious way to load up on GREENS and will leave you feeling refreshed, satisfied, energized and more! The fiber will keep you full all day long and also help improve digestion. This bowl of green goodness comes together in a delightful fashion with the addition of the bright, creamy and flavorful green goddess sauce. This is nothing like your store-bought goddess sauce – this dressing is TO DIE FOR. Equally as nutritious (and delicious) in it’s own right! I love making these bowls for lunches all week long. The hearty ingredients are perfect for prepping ahead of time, so feel free to make on Sunday or Monday and enjoy healthy meals all week.

green goddess nourish bowl,

Green Goddess Nourish Bowl

A superfood salad rich with nutrients, fiber, antioxidants and plant protein! This green goddess bowl is a delicious way to load up on greens for lunch or dinner.
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Course: Dinner, lunch, Main Course, Salad
Cuisine: American
Keyword: buddha bowl, green goddess, green goddess bowl, lentil salad, nourish bowl
Servings: 6
Author: jackfruitfulkitchen


  • Saucepan
  • Blender
  • Spiralizer


Green Goddess Bowl

  • 1 C green lentils
  • 1 bunch lacinto kale, chopped
  • 1 lemon, juiced
  • 1 tsp EVOO optional, omit if oil free
  • 2 zucchinis, spiralized can also create ribbons with a potato peeler
  • 2 english cucumbers, quartered lengthwise and sliced
  • 2 C green peas
  • 3 C french style green beans, halved
  • 1/4 C pumpkin seeds
  • 1/4 C fresh parsley, finely chopped

Green Goddess Sauce

  • 3 lemons, juiced
  • 1/2 C plain coconut milk yogurt any plain yogurt will do
  • 1/2 ripe avocado
  • 1 jalapeno
  • 1/2 bunch cilantro
  • 1/2 bunch parsley
  • 1/4 C mint
  • 1 garlic clove
  • 1 tsp maple syrup
  • 1 TBSP fresh ginger
  • 1/2 C water more or less for desired texture
  • salt and pepper


  • Bring a medium pot of water to a boil. Add lentils and simmer for 12-15 minutes until tender but not mushy. I like them pretty firm for this dish. Drain and rinse with cool water.
  • Add chopped kale to a bowl with olive oil and lemon juice. Use your hands to massage the leaves for 15-30 seconds until tender. Massaging kale brings out a delightfully sweet taste and creates a softer texture, making it much less rigid and bitter.
  • Fill the same sauce pan you used for the lentils with water. Bring to a boil and add green beans. Boil for 1-2 minutes until they become just slightly more vibrant and tender. Drain and transfer immediately to an ice bath to cool.
  • Add all ingredients for sauce to a blender and purée until creamy. Season to taste.
  • Arrange all veggies, lentils, and seeds in bowls. Drizzle with sauce right before serving. Toss to combine!
Tried this recipe?Let us know how it was!
JackFruitful Kitchen Plant based Gluten free recipes

Rainbow nourish noodle bowl + mango green goddess sauce

One of my favorite things to make on a plant based diet is brightly colored, nutrient rich, flavor packed nourish bowls! The opportunities are endless, they can be customized for all members of your family, and they leave you full, satisfied, and well… nourished! This bowl goes well beyond its beauty with ingredients full of antioxidants and fiber, sure to boost your immune system, improve digestion, and leave you glowing. The best thing about nourish bowls is they truly help you look and feel your best, and are a great way to consume an abundance of veggies!

JackFruitful Kitchen Plant based Gluten free recipes

Rainbow Nourish Noodle Bowl + Mango Green Goddess Sauce

A flavorful plant-based bowl filled with nutrient-rich veggies and a refreshingly creamy mango avocado sauce.
Prep Time: 25 minutes
Cook Time: 5 minutes
Total Time: 30 minutes
Course: Main Course, Salad
Cuisine: American, Asian
Keyword: buddha bowl, goddess bowl, green goddess, noodle bowl, noodle salad, nourish bowl, rainbow bowl, thai salad, vegan bowl, vegan dinner
Servings: 2
Author: jackfruitfulkitchen


Nourish Bowl

  • 2 Servings Noodles of Choice, prepared according to package and cooled Shirataki, Kelp, Vermicelli, Soba, or Rice Noodles are all delicious with this bowl
  • 1 Cup Red Cabbage, shredded
  • 1/2 C Red Beet, sliced This is the beautiful pink and white striped variety of beet. The exterior is a lighter red and less purple than the traditional beet.
  • 1 Red Bell Pepper, chopped
  • 1 Carrot, julienned and chopped
  • 1/2 C Yellow Sweet Corn Fresh or frozen
  • 1 English Cucumber, ribboned with a spiralizer or peeler
  • 1 C Lacinto Kale, chopped and massaged w/ 2 TBSP lemon juice until tender Lacinto Kale is my favorite kale as it is sweeter, more tender, and more mild than other kale. Massaging it with lemon juice and olive oil (optional) removes any bitterness and makes the texture a lot less rigid and more delicious.
  • 1/2 C Edamame, shelled I usually buy frozen shelled edamame and place in a dish of lukewarm water to thaw.
  • 2 TBSP Cashews, toasted
  • 1 TBSP Sesame Seeds
  • Fresh Mint & Cilantro, for garnish

Mango Green Goddess Sauce

  • 1 Ripe Yellow Mango, peeled
  • 1 Ripe Avocado, peeled
  • 2-3 Limes, juiced
  • 1 Garlic Clove
  • 1 TBSP Fresh Ginger
  • 1 C Cilantro
  • 1/2 C Mint
  • 1/2 tsp salt
  • water, if needed to thin Add water 1 TBSP at a time to achieve desired texture


  • Add all ingredients for the nourish bowls to serving bowls. I like to create a base of kale and noodles first, and arrange the remaining ingredients on top.
  • Place ingredients for sauce in a blender (I like to use my small nutribullet for this, instead of getting out a large blender). Blend until smooth. Add water if needed to thin. Adjust lime, garlic, salt, and jalapeño to your liking.
  • Drizzle sauce over bowls right before serving, or serve on the side as a dipping sauce. Serve chilled.


These bowls are incredible for a vibrant healthy plant-based dinner, and they also make amazing lunches to make ahead of time for meal prep!
Tried this recipe?Let us know how it was!