Description
This Healthy Mediterranean Hummus Bowl is a quick and nutritious meal packed with creamy hummus, fresh veggies, grains, and protein-rich toppings. Ready in just 30 minutes, it’s perfect for lunch, dinner, or meal prep.
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)
Instructions
- Cook the Grain: If using quinoa or bulgur, cook according to package instructions. Fluff with a fork and set aside to cool.
- Prepare the Vegetables: Dice the cherry tomatoes, cucumber, and red onion. Chop fresh parsley.
- 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.
- 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.
- Add the Finishing Touches: Sprinkle crumbled feta cheese and fresh parsley over the bowl. Drizzle with olive oil and a squeeze of lemon juice.
- Serve & Enjoy: Accompany with warm pita bread or whole-grain crackers if desired.
Notes
- 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.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course, salad bowl
- Method: no cook
- Cuisine: Mediterranean
Keywords: Mediterranean hummus bowl, healthy hummus recipe, meal prep bowl, quick Mediterranean meal, plant-based protein bowl