Hummus Nourish Bowl
This hearty, colorful bowl is built around a generous dollop of creamy hummus, surrounded by grains, fresh and roasted vegetables, and plant-based protein like chickpeas or lentils. It’s nutrient-dense, rich in fiber, and perfect for lunch, dinner, or meal prep — and fully customizable.
Time:
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 2–4
Ingredients:
Base:
1 cup cooked quinoa, couscous, or brown rice
1 cup mixed greens (spinach, arugula, or lettuce)
Roasted Veggies:
1 small sweet potato, peeled and cubed
1 zucchini, sliced
1 red bell pepper, chopped
1 tablespoon olive oil
½ teaspoon paprika
Salt & pepper
Protein:
1 cup chickpeas
Optional: toss chickpeas in olive oil, garlic, lemon juice, and cumin for flavor
Fresh Veggies & Toppings:
½ cup shredded carrots
½ cup cherry tomatoes, halved
½ cucumber, sliced or chopped
¼ red onion, thinly sliced
Kalamata olives or green olives
1–2 tablespoons sunflower seeds or pumpkin seeds
Hummus:
½–¾ cup hummus (store-bought or homemade)
Optional: drizzle with olive oil and a sprinkle of smoked paprika
Optional Dressing:
1 tablespoon olive oil
Juice of ½ lemon
Salt and pepper
Or use tahini-lemon or yogurt-based dressing
Instructions:
1. Roast the Veggies (if using):
Preheat oven to 200°C / 400°F. Toss sweet potatoes, zucchini, and peppers in olive oil, paprika, salt, and pepper. Roast on a baking sheet for 20–25 minutes, flipping halfway.
2. Cook the Grain:
Prepare quinoa, couscous, or rice according to package instructions. Fluff and season lightly with salt and olive oil.
3. Prepare Bowl Components:
While the veggies roast, slice your fresh veggies, rinse the chickpeas, and warm them lightly if desired.
4. Assemble the Bowl:
In each bowl, layer greens and grains as the base. Add scoops of roasted veggies, fresh veggies, chickpeas, and hummus. Drizzle with lemon juice, olive oil, or dressing of choice. Garnish with seeds or herbs.
Tips:
Add feta cheese or grilled halloumi for a Mediterranean twist.
Turn it into a wrap by using pita or flatbread.
Want crunch? Top with pita chips or toasted nuts.
Meal prep: store ingredients separately and assemble fresh.
Frequently Asked Questions
Q: Is this recipe vegan?
Yes — just be sure your hummus and dressing are plant-based.
Q: Can I use store-bought hummus?
Absolutely! Choose your favorite or try roasted red pepper or garlic hummus.
Q: Can I swap the chickpeas?
Yes — use lentils, white beans, falafel, or grilled tofu.
Nutritional Information
Calories 470 kcal
Protein 16g
Carbohydrates 52g
Fiber 11g
Fat 22g
Saturated Fat 3g
Sodium 350mg
Vitamin A 100% DV
Iron 20% DV