Mediterranean Hummus Nourish Bowl
A vibrant nourish bowl layered with creamy hummus, roasted vegetables, fresh greens, tangy toppings, and optional protein. Perfect for a balanced, satisfying lunch or dinner.
⏱ Time
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
Ingredients
Base:
1 cup cooked quinoa or couscous (or rice)
½ cup hummus (classic or flavored — roasted red pepper, garlic, etc.)
Roasted veggies:
1 zucchini, sliced
1 red bell pepper, sliced
1 small sweet potato, cubed
2 tbsp olive oil
1 tsp paprika
½ tsp cumin
Salt & pepper, to taste
Fresh toppings:
1 cup cherry tomatoes, halved
1 cup cucumber, diced
½ cup kalamata olives
2 tbsp red onion, thinly sliced
¼ cup feta cheese, crumbled (optional)
Protein (optional):
1 cup roasted chickpeas OR grilled chicken strips OR falafel
Garnish & dressing:
Fresh parsley or mint, chopped
Lemon wedges
Drizzle of olive oil or tahini sauce
Instructions
1. Roast veggies – Preheat oven to 200°C (400°F). Toss zucchini, bell pepper, and sweet potato with olive oil, paprika, cumin, salt, and pepper. Spread on a baking tray, roast 20–25 minutes until tender.
2. Prepare protein (if using) – Roast chickpeas, cook chicken, or warm falafel.
3. Assemble bowls – Divide quinoa (or couscous/rice) into 2 bowls. Spread a generous scoop of hummus on the side.
4. Top with roasted veggies – Add roasted zucchini, peppers, and sweet potato.
5. Add fresh toppings – Layer cherry tomatoes, cucumber, olives, onion, and feta.
6. Finish & serve – Add protein of choice, garnish with parsley or mint, squeeze of lemon, and drizzle of olive oil or tahini.
Notes & Tips
Swap quinoa with farro, bulgur, or brown rice.
Use flavored hummus (sun-dried tomato, basil pesto, etc.) for variety.
For meal prep, keep hummus and dressing separate until serving.
❓ Frequently asked questions FAQ
Q: Can I make this vegan?
Yes! Skip feta and use tahini sauce instead.
Q: Can I meal-prep it?
Absolutely — roast veggies in bulk, store in fridge, and assemble bowls fresh.
Nutritional information
Calories: 480
Protein: 15g
Carbs: 60g
Fat: 18g
Fiber: 12g