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Mediterranean Hummus Bowl

Mediterranean Hummus Bowl
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The Mediterranean Hummus Bowl is a vibrant, wholesome meal combining creamy hummus, fresh vegetables, hearty grains, and zesty toppings. This colorful bowl balances rich flavors and nutrition, making it perfect for any meal of the day. Easy to prepare and highly customizable, it caters to vegan and gluten-free diets while delivering fiber, protein, and healthy fats.

Ingredients

Scale

Base Ingredients

  • 1 cup cooked quinoa or couscous
  • 1/2 cup hummus

Fresh Vegetables

  • 1/2 cup diced cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup Kalamata olives, pitted and halved
  • 1/4 cup thinly sliced red onion
  • 2 tablespoons chopped fresh parsley

Seasonings & Toppings

  • 1 tablespoon fresh lemon juice
  • 1 tablespoon extra virgin olive oil
  • Salt, to taste
  • Black pepper, to taste

Optional Garnishes and Variations

  • Sprinkle of sumac or za’atar
  • Toasted pine nuts or sesame seeds, for crunch
  • Grilled chicken, falafel, or chickpeas for protein boost
  • Baby spinach, arugula, or kale instead of parsley
  • Farro, bulgur, or brown rice instead of quinoa
  • Sliced jalapeños or a dash of harissa for spice
  • Crumbled feta or goat cheese for creaminess

Instructions

  1. Prepare the Base: Cook your chosen grain—quinoa or couscous—according to package instructions. Once cooked, fluff with a fork and let it cool slightly while you prepare the other ingredients.
  2. Chop the Fresh Veggies: Dice cucumbers, halve cherry tomatoes, thinly slice red onions, and roughly chop fresh parsley. Keep each ingredient separate to maintain freshness and texture during assembly.
  3. Assemble the Bowl: In a serving bowl, spread a generous layer of hummus on the bottom. Top with the cooked grains, then artfully arrange the cucumbers, tomatoes, Kalamata olives, onion slices, and parsley over the hummus and grains.
  4. Season and Drizzle: Sprinkle salt and pepper to taste. Squeeze fresh lemon juice over the bowl and drizzle with extra virgin olive oil to enhance the authentic Mediterranean flavors.
  5. Final Touches: For added flavor and texture, garnish with sumac or za’atar and a handful of toasted pine nuts or sesame seeds if desired. Serve immediately or refrigerate to let flavors meld.

Notes

  • Use high-quality hummus, store-bought or homemade, as it sets the flavor foundation.
  • Prep ingredients ahead by chopping veggies and cooking grains for quick assembly.
  • Store fresh vegetables separately until serving to keep them crunchy.
  • Add lemon juice gradually to balance acidity without overpowering the flavors.
  • Experiment with crunchy toppings like toasted seeds or nuts for texture variety.

Nutrition

Keywords: Mediterranean, hummus bowl, healthy meal, vegan, gluten-free, easy recipe, quinoa, couscous, vegetarian, plant-based

Find it online: https://lillysplate.com/mediterranean-hummus-bowl/