Here’s a complete Mediterranean Hummus Bowl recipe with detailed instructions and a helpful Q&A section at the end.
🥙 Mediterranean Hummus Bowl
A fresh, colorful, nutrient-packed bowl loaded with creamy hummus, crisp vegetables, grains, and bold Mediterranean flavors. Perfect for lunch or dinner!
📝 Ingredients (Serves 2–3)
Base
-
1 cup cooked quinoa (or brown rice, couscous, farro)
-
1 cup hummus (store-bought or homemade)
Fresh Vegetables
-
1 cup cherry tomatoes, halved
-
1 cucumber, diced
-
½ red onion, thinly sliced
-
1 cup shredded romaine or mixed greens
-
½ cup shredded carrots
Protein (Optional but Recommended)
-
1 cup roasted chickpeas
OR -
1 cup grilled chicken strips
OR -
Falafel (3–4 pieces)
Toppings
-
¼ cup crumbled feta cheese
-
2 tbsp Kalamata olives, sliced
-
1 tbsp sesame seeds or pine nuts
-
Fresh parsley, chopped
Dressing (Simple Lemon-Tahini)
-
2 tbsp tahini
-
1 tbsp lemon juice
-
1 tbsp olive oil
-
1 small garlic clove, minced
-
2–3 tbsp warm water (to thin)
-
Salt to taste
👩🍳 Instructions
1️⃣ Prepare the Base
Cook quinoa (or chosen grain) according to package instructions. Let it cool slightly.
2️⃣ Prepare the Protein (If Using Chickpeas)
-
Drain and rinse 1 can of chickpeas.
-
Toss with 1 tbsp olive oil, ½ tsp paprika, ½ tsp cumin, salt & pepper.
-
Roast at 400°F (200°C) for 20–25 minutes until crispy.
3️⃣ Make the Dressing
Whisk tahini, lemon juice, olive oil, garlic, salt, and warm water until smooth and creamy.
4️⃣ Assemble the Bowl
In each bowl:
-
Add a scoop of quinoa.
-
Spread a generous portion of hummus.
-
Arrange vegetables neatly around.
-
Add protein.
-
Sprinkle feta, olives, seeds, and parsley.
-
Drizzle dressing on top.
Serve immediately and enjoy!
🌿 Homemade Hummus (Optional)
If making from scratch:
Ingredients:
-
1 can (15 oz) chickpeas
-
2 tbsp tahini
-
2 tbsp olive oil
-
2 tbsp lemon juice
-
1 garlic clove
-
2–4 tbsp water
-
Salt to taste
Blend until smooth.
❓ Q&A Section
Q1: Can I make this bowl vegan?
Yes! Simply skip feta or use a plant-based alternative. Ensure your dressing is dairy-free (this recipe already is).
Q2: How long does it last in the fridge?
Stored separately, ingredients last 3–4 days. Assemble fresh for best texture.
Q3: Can I meal prep this?
Absolutely. Keep dressing separate and add just before serving to prevent sogginess.
Q4: What other proteins work well?
Grilled shrimp, lamb, tofu, or even a soft-boiled egg pair beautifully.
Q5: Is this gluten-free?
Yes, if you use quinoa or rice. Avoid couscous if gluten-sensitive.
Q6: How can I add more flavor?
Try:
-
A pinch of sumac
-
A drizzle of balsamic glaze
-
Pickled red onions
-
Harissa for spice