Harvest Sweet Potato & Chickpea Power Bowl

October is the perfect time to bring hearty fall ingredients together in one satisfying meal. This Harvest Sweet Potato & Chickpea Power Bowl combines roasted vegetables, fibre-rich chickpeas, quinoa, kale and pumpkin seeds with a creamy maple-tahini dressing.

It also fits naturally with this month’s Non-GMO theme. A recipe does not need a long list of specialty ingredients to support informed shopping. A few simple label checks can help you choose products that align with your preferences.

Ingredients

Makes 4 servings

For the Bowls

• 2 medium sweet potatoes, peeled and cut into 2 cm cubes

• 1 can (540 mL) chickpeas, drained and rinsed

• 1 tablespoon extra-virgin olive oil

• 1 teaspoon smoked paprika

• 1/2 teaspoon ground cumin

• 1/4 teaspoon garlic powder

• Pinch of salt and freshly ground black pepper

• 1 cup dry quinoa, rinsed

• 2 cups water or low-sodium vegetable broth

• 4 cups chopped kale, tough stems removed

• 1 apple, thinly sliced

• 1/3 cup pumpkin seeds

• Optional: 1/3 cup dried cranberries

For the Maple-Tahini Dressing

• 1/4 cup tahini

• 2 tablespoons fresh lemon juice

• 1 tablespoon pure maple syrup

• 1 tablespoon extra-virgin olive oil

• 1 small garlic clove, finely grated

• 2 to 4 tablespoons warm water, as needed

• Pinch of salt

Directions

1. Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper.

2. Place the sweet potato and chickpeas on the baking sheet. Add olive oil, smoked paprika, cumin, garlic powder, salt and pepper. Toss until evenly coated.

3. Roast for 25 to 30 minutes, stirring once halfway through, until the sweet potato is tender and the chickpeas are lightly crisp.

4. While the vegetables roast, combine the quinoa and water or broth in a saucepan. Bring to a boil, reduce the heat, cover and simmer for about 15 minutes, or until the liquid is absorbed. Remove from the heat and let stand covered for 5 minutes, then fluff with a fork.

5. Place the kale in a large bowl. If desired, massage it with a small drizzle of olive oil and a squeeze of lemon for 1 to 2 minutes to soften the leaves.

6. Whisk together the tahini, lemon juice, maple syrup, olive oil, garlic and salt. Add warm water one tablespoon at a time until the dressing reaches a pourable consistency.

7. Divide the quinoa and kale among four bowls. Top with roasted sweet potato and chickpeas, sliced apple, pumpkin seeds and dried cranberries if using.

8. Drizzle with maple-tahini dressing and serve.

Why This Bowl Works

Sweet potatoes and kale provide colourful plant foods, while chickpeas and quinoa contribute fibre and plant-based protein. Pumpkin seeds add texture along with minerals such as magnesium, and tahini provides richness from sesame seeds. Together, the ingredients create a balanced meal with carbohydrates, protein, fats and plenty of plant variety.

Non-GMO Shopping Tips

If Non-GMO sourcing is important to you, use certification and label information to guide your ingredient choices rather than assuming a food is Non-GMO based on how natural it appears.

• Look for the Non-GMO Project Verified mark on packaged ingredients when available.

• Certified organic products produced under Canada’s organic standards cannot use genetic engineering.

• Check packaged foods such as vegetable broth, dried cranberries and other prepared ingredients individually, since formulations and sourcing vary by brand.

• Remember that Non-GMO describes a method of production. It does not replace checking the Nutrition Facts table or ingredient list.

Easy Variations

Add more protein: Top with baked tofu, tempeh, chicken or salmon according to your dietary preferences.

Change the grain: Use brown rice, wild rice or another favourite whole grain in place of quinoa.

Make it nutty: Add chopped walnuts or pecans for extra crunch.

Turn up the fall flavour: Add a pinch of cinnamon to the roasted sweet potatoes or substitute pear for the apple.

Meal-prep it: Store the dressing separately and assemble bowls as needed. Refrigerate cooked components promptly and use within a few days.

References

1. Canadian Food Inspection Agency. Labelling of genetically engineered foods in Canada.

2. Canadian Food Inspection Agency. Organic claims on food labels and the Canada Organic Regime.

3. Non-GMO Project. GMO FAQ and The Non-GMO Project Standard.

4. Health Canada. Canada’s Food Guide: Healthy food choices.

5. Nature’s Source. Non-GMO Guide. Original internal consumer education guide.