Healthy Mediterranean Hummus Bowl (30 Minutes)

Short Description

This Healthy Mediterranean Hummus Bowl is a vibrant, nutrient-packed dish that combines creamy hummus with fresh vegetables, hearty grains, and protein-rich toppings. In just 30 minutes, you can create a wholesome meal bursting with bold flavors and satisfying textures. Perfect for lunch, dinner, or meal prep, this dish embraces the essence of the Mediterranean diet, known for its health benefits and delicious ingredients.

Why You’ll Love This Recipe

• Quick & Easy: Ready in just 30 minutes, making it perfect for busy days.
• Nutritious & Balanced: Packed with plant-based protein, fiber, and essential vitamins.
• Customizable: Swap ingredients based on dietary preferences or what you have on hand.
• Great for Meal Prep: Store ingredients separately and assemble fresh throughout the week.
• Mediterranean Diet-Friendly: Promotes heart health and overall well-being.

Ingredients

• Hummus
• Chickpeas (cooked or canned)
• Cherry tomatoes
• Cucumber
• Kalamata olives
• Red onion
• Quinoa or bulgur
• Feta cheese
• Fresh parsley
• Extra virgin olive oil
• Lemon juice
• Garlic (minced)
• Paprika or sumac
• Salt and pepper
• Pita bread or whole-grain crackers (optional)

Directions

1. Cook the Grain: If using quinoa or bulgur, cook according to package instructions. Fluff with a fork and set aside to cool.
2. Prepare the Vegetables: Dice the cherry tomatoes, cucumber, and red onion. Chop fresh parsley.
3. Season the Chickpeas: If using canned chickpeas, drain and rinse them. In a small bowl, toss them with olive oil, minced garlic, paprika or sumac, salt, and pepper.
4. Assemble the Bowl: Spread a generous portion of hummus at the bottom of a bowl. Arrange the quinoa or bulgur, seasoned chickpeas, diced vegetables, and Kalamata olives on top.
5. Add the Finishing Touches: Sprinkle crumbled feta cheese and fresh parsley over the bowl. Drizzle with olive oil and a squeeze of lemon juice.
6. Serve & Enjoy: Accompany with warm pita bread or whole-grain crackers if desired.

Variations

• Vegan Option: Omit feta cheese or replace it with a dairy-free alternative.
• Spicy Kick: Add a sprinkle of crushed red pepper flakes or drizzle with harissa.
• Protein Boost: Include grilled chicken, falafel, or tofu for added protein.
• Low-Carb: Substitute quinoa with cauliflower rice or a bed of leafy greens.
• Tahini Drizzle: Enhance the flavor with a drizzle of tahini mixed with lemon juice and garlic.

Servings and Timing

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Servings: 2-4

Storage/Reheating

• Refrigeration: Store ingredients separately in airtight containers for up to 4 days.
• Reheating: Warm chickpeas and grains in a microwave or stovetop before assembling.
• Serving Tip: For best freshness, assemble just before eating and drizzle olive oil right before serving.

FAQs

How can I make my hummus extra creamy?

For extra creamy hummus, blend cooked chickpeas with a bit of ice-cold water and high-quality tahini until smooth.

Can I use store-bought hummus?

Yes! Store-bought hummus works well, but homemade hummus offers fresher flavor and customization options.

What are the best grains to use in a hummus bowl?

Quinoa, bulgur, couscous, farro, or brown rice are all great options for added texture and nutrition.

Can I make this bowl ahead of time?

Yes! Store components separately and assemble fresh to maintain texture and flavor.

Is this recipe gluten-free?

Yes, as long as you use gluten-free grains and serve without pita or crackers.

What other toppings can I add?

Avocado, roasted red peppers, artichokes, pine nuts, or sunflower seeds make great additions.

Can I use a different type of bean?

Absolutely! White beans, black beans, or lentils can be substituted for chickpeas.

How do I keep cucumbers from getting watery?

After chopping, lightly salt the cucumber and let it sit for a few minutes before draining excess water.

Can I make this a wrap instead of a bowl?

Yes! Wrap the ingredients in a whole wheat tortilla or pita for a portable meal.

What’s the best way to store leftovers?

Keep each component in separate airtight containers in the fridge for easy meal prep.

Conclusion

This Healthy Mediterranean Hummus Bowl is a delicious and nourishing meal that comes together effortlessly in just 30 minutes. Whether you enjoy it for a quick lunch, a satisfying dinner, or as part of meal prep, its fresh flavors and wholesome ingredients make it a go-to recipe. Try it today and savor the goodness of the Mediterranean diet!

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