Healthy Mediterranean Hummus Bowl
This bowl layers creamy hummus with fresh and roasted vegetables, protein-rich chickpeas, and a drizzle of olive oil. It’s a balanced meal with Mediterranean flavors — nutty, tangy, and refreshing. Perfect for lunch, dinner, or meal prep.
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Servings:2
Ingredients
Base:
1 cup cooked quinoa or brown rice
3/4 cup classic hummus
Veggies & Toppings:
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, thinly sliced
1/2 cup roasted red peppers, sliced
1 small zucchini, sliced and roasted
1/2 cup kalamata olives
1/4 cup crumbled feta cheese
1/4 cup chickpeas
Fresh parsley or mint leaves for garnish
Dressing (optional drizzle):
2 tbsp olive oil
1 tbsp lemon juice
1/2 tsp za’atar or oregano
Salt & pepper to taste
Instructions
Prepare base: Spread 2–3 tbsp hummus at the bottom of each bowl (you can keep extra hummus on the side). Add a scoop of quinoa or rice if using.
Add veggies: Arrange tomatoes, cucumber, onion, roasted peppers, and zucchini around the hummus.
Top with protein: Add chickpeas, feta, and olives.
Drizzle dressing: Whisk olive oil, lemon juice, za’atar, salt, and pepper. Drizzle lightly over the bowl.
Finish & serve: Garnish with parsley or mint and a little extra olive oil. Serve with warm pita bread if desired.
Notes & Tips
You can make a protein boost by adding grilled chicken, falafel, or hard-boiled eggs.
Use different hummus flavors (roasted red pepper, garlic, beet) for variety.
Swap quinoa with couscous or bulgur for more authentic Mediterranean grains.
Frequently Asked Questions
Q: Can I meal-prep this?
Yes! Store all components separately in airtight containers. Assemble when ready to eat.
Q: What’s the best way to roast chickpeas?
Toss drained chickpeas with olive oil, salt, paprika, and cumin. Roast at 200°C (400°F) for 20–25 minutes until crispy.
Nutritional Information
Calories: 390 kcal
Protein: 14g
Carbs: 35g
Fat: 22g
Fiber: 9g