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Mediterranean Hummus Bowl

Maria G. Brooks
The Mediterranean Hummus Bowl is a vibrant and nutritious dish, packed with fresh vegetables, creamy hummus, and hearty grains like quinoa or couscous.
This customizable bowl is rich in plant-based protein, fiber, and healthy fats, making it an ideal meal for lunch, dinner, or meal prep.
It’s quick and easy to assemble, requiring minimal cooking, yet it delivers a satisfying and wholesome meal bursting with Mediterranean flavors.
Nutrition Facts (Per Serving):
Calories: 500 kcal, Protein: 14g, Carbohydrates: 70g, Fiber: 12g, Fat: 22g,m Sodium: 350mg, Sugar: 7g
Estimated based on one serving (assuming 4 servings per batch)
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Dinner, Lunch, Main Course
Cuisine Mediterranean, Middle Eastern, Vegan
Servings 4 servings
Calories 500 kcal

Equipment

  • 1 medium saucepan (for cooking quinoa or couscous)
  • 1 large mixing bowl (for assembling the bowl)
  • 1 Sharp knife (for chopping vegetables)
  • 1 Cutting board
  • 1 measuring cup (for grains)
  • 1 Serving spoon

Ingredients
  

  • 1 cup quinoa or couscous or rice
  • 1 ½ cups hummus store-bought or homemade
  • 1 cup cherry tomatoes halved
  • 1 cucumber diced
  • 1 small red onion thinly sliced
  • ½ cup Kalamata olives pitted and sliced
  • 1 cup roasted or canned chickpeas
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice freshly squeezed
  • 1 tablespoon tahini optional
  • ½ teaspoon cumin
  • ½ teaspoon paprika
  • Salt to taste
  • Fresh parsley optional, for garnish
  • Feta cheese optional, for garnish

Instructions
 

Cook the Grains:

  • In a medium saucepan, cook your choice of quinoa, couscous, or rice according to the package instructions.
    Once cooked, set aside to cool slightly.

Prepare the Vegetables:

  • While the grains are cooking, chop the cherry tomatoes, dice the cucumber, thinly slice the red onion, and pit and slice the Kalamata olives.

Assemble the Bowl:

  • In a large mixing bowl, start by placing a generous scoop of hummus at the bottom of each serving bowl.
    Layer the grains over the hummus.

Add Fresh Vegetables:

  • Arrange the chopped tomatoes, cucumber, red onion, and Kalamata olives over the grains.

Add Chickpeas and Toppings:

  • Add roasted or canned chickpeas on top, and if desired, sprinkle with fresh parsley and feta cheese.

Season the Bowl:

  • Drizzle with olive oil and lemon juice.
    If using, drizzle tahini over the top. Sprinkle with cumin, paprika, and salt to taste.

Serve:

  • Serve the Mediterranean Hummus Bowl immediately, or store it for later. Enjoy!

Notes

  • Customizing the Bowl:
    Feel free to add or swap out ingredients depending on what you have available. Roasted vegetables, grilled chicken, or falafel can be great additions.
  • Tahini Option:
    If you don’t have tahini, you can skip it, or use a dollop of Greek yogurt for a creamy texture.
  • Gluten-Free Options:
    This recipe is naturally gluten-free when using quinoa or rice as the base. If using couscous, choose a gluten-free variety.
  • Meal Prep Tips:
    Prepare all the ingredients ahead of time and store them separately in containers. Assemble the bowls when ready to eat.
Keyword Mediterranean Hummus Bowl