Mediterranean Mixed Veggie & Hummus Power Bowl
This is a modern Mediterranean bowl that layers creamy hummus, roasted vegetables, crunchy grains, and fresh greens. Each bite has a combination of creamy, crunchy, tangy, and fresh flavors—perfect as a light lunch, dinner, or meal-prep option. High in fiber, protein, and healthy fats.
⏱️ Time Required
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
🛒 Ingredients
Base
1 cup cooked quinoa, farro, or bulgur
1 cup mixed greens (arugula, spinach, or lettuce)
Roasted Vegetables
1 zucchini, diced
1 red bell pepper, diced
1 small carrot, sliced
1 tsp olive oil
Salt & black pepper
Hummus & Toppings
¼ cup classic or roasted red pepper hummus
½ cup cooked chickpeas (optional: roast with paprika for crunch)
1 tbsp pumpkin seeds or sunflower seeds
5–6 cherry tomatoes, halved
1 tbsp crumbled feta (optional)
1–2 tsp olive oil
Juice of ½ lemon
Fresh parsley or dill, chopped
👩🍳 Instructions
Step 1: Roast Vegetables
1. Preheat oven to 200°C (400°F).
2. Toss zucchini, bell pepper, and carrot with olive oil, salt, and pepper.
3. Roast 15–20 minutes until tender and lightly golden.
Step 2: Prepare Base
1. Divide cooked quinoa or farro between two bowls.
2. Add fresh greens on one side.
Step 3: Assemble Bowl
1. Place roasted vegetables over the grain base.
2. Add chickpeas and hummus on the side (or swirl together).
3. Sprinkle pumpkin seeds, cherry tomatoes, and optional feta.
4. Drizzle lemon juice and a little olive oil over the top.
5. Garnish with fresh herbs.
🌟 Tips
You can mix and match grains—quinoa, freekeh, or barley all work.
Roast veggies for a sweet, caramelized flavor.
Make a larger batch of hummus for multiple meals.
Add olives, sun-dried tomatoes, or roasted eggplant for extra Mediterranean flavor.
❓ Frequently asked questions FAQs
Q: Can this be vegan?
Yes—skip feta or use vegan feta.
Q: Can I meal prep?
Yes—store grains, roasted veggies, and hummus separately in fridge for up to 3 days. Assemble just before eating.
Q: Can I add protein?
Yes—grilled chicken, turkey, tofu, or salmon work perfectly.
🧮 Nutritional Information
Calories: ~400 kcal
Protein: 14 g
Carbohydrates: 50 g
Fat: 16 g
Fiber: 12 g