Description
The Mediterranean Hummus Bowl is a fresh, vibrant, and nutritious plant-based lunch option packed with creamy hummus, crisp vegetables, and wholesome grains. Quick to prepare and highly customizable, it combines bold Mediterranean flavors with satisfying textures to create a colorful and healthy meal perfect for any day.
Ingredients
Scale
Base
- 1 cup cooked quinoa or couscous, cooled to room temperature
Vegetables & Herbs
- 1/2 cup cucumber, sliced into bite-sized pieces
- 1/2 cup cherry tomatoes, halved
- 1/2 cup bell peppers, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and halved
- 2 tablespoons fresh parsley or mint, chopped
Main
- 1/2 cup hummus (creamy and smooth)
Dressing & Extras
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- Salt and freshly ground black pepper, to taste
Instructions
- Prepare the Base: Cook your choice of grain, such as quinoa or couscous, following package instructions. Allow it to cool to room temperature to provide a hearty and suitable foundation for the bowl.
- Chop the Veggies: Slice cucumbers, cherry tomatoes, bell peppers, and red onion into bite-sized, evenly cut pieces. This ensures the bowl is visually appealing and easy to eat.
- Assemble the Bowl: Spread a generous scoop of creamy hummus at the center of the bowl or over the grain base. Arrange the chopped vegetables and Kalamata olives around the hummus in colorful sections. Sprinkle with fresh parsley or mint to elevate flavor and aroma.
- Dress and Serve: Drizzle extra virgin olive oil and freshly squeezed lemon juice evenly over the entire bowl. Finish with a pinch of salt and freshly ground black pepper according to taste. Serve immediately and enjoy!
Notes
- Use high-quality, creamy hummus for best flavor and texture.
- Prep vegetables ahead of time to save time during busy lunch hours.
- Balance flavors carefully with lemon juice and olive oil to brighten and bind ingredients.
- Keep vegetables and herbs fresh and crisp for optimal taste and texture.
- Layer hummus as the base to help hold ingredients neatly in place.
- Store components separately in airtight containers to maintain freshness up to three days.
- Grains can be frozen in portioned containers and thawed before assembling.
- Reheat grains gently before assembling with raw veggies and hummus for best texture.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Lunch
- Method: No-Cook / Assembly
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 0mg