Description
Mediterranean hummus bowls bring fresh California sunshine to your plate with vibrant, nutrient-packed ingredients. Colorful veggies, creamy hummus, and zesty herbs create a delightful meal you’ll crave again and again.
Ingredients
Scale
Protein:
- 1 cup protein (falafel, grilled chicken, or tofu)
- 1 cup quinoa or couscous (cooked)
Vegetables and Produce:
- 1 cup cherry tomatoes (halved)
- 1 cucumber (diced)
- 1 red bell pepper (diced)
- 1/4 red onion (thinly sliced)
- 1/2 cup roasted chickpeas (optional, for crunch)
- 1/4 cup fresh parsley or mint (chopped)
Dairy and Other Ingredients:
- 1 1/2 cups hummus (homemade or store-bought)
- 1/4 cup Kalamata olives (pitted and halved)
- 1/4 cup feta cheese (crumbled (optional))
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 2 tablespoons water (or more for desired consistency)
- 1 garlic clove (minced)
- 1 teaspoon za’atar or paprika
- Salt and pepper to taste
Instructions
- Craft a luxurious base by generously spreading hummus across the bottom of each serving vessel, creating a velvety landscape for the upcoming culinary composition.
- Prepare quinoa or couscous according to package guidelines, allowing the grains to cool to a warm temperature that won’t disrupt the fresh ingredients.
- Meticulously distribute colorful diced cherry tomatoes, crisp cucumber slices, vibrant bell pepper chunks, and thinly sliced red onion across the hummus foundation.
- Position your selected protein – whether golden-brown falafel, tender grilled chicken, or marinated tofu – atop the vegetable medley.
- Scatter briny olives and crumble feta cheese for additional depth, then enhance texture by sprinkling roasted chickpeas for a satisfying crunch.
- Whisk tahini with fresh lemon juice, water, minced garlic, salt, and pepper, adjusting liquid to achieve a smooth, pourable consistency that complements the bowl’s components.
- Finish by drizzling premium olive oil, squeezing fresh lemon, and garnishing with aromatic za’atar or paprika, then crown with delicate fresh parsley or mint leaves. Complete by generously streaming the zesty tahini dressing moments before serving.
Notes
- Customize protein options by swapping falafel, grilled chicken, or tofu based on dietary preferences or available ingredients.
- Cool quinoa or couscous slightly before adding to prevent wilting fresh vegetables and maintain their crisp texture.
- Create a lighter dressing by reducing tahini and increasing lemon juice for a tangier, lower-calorie option.
- Prepare components in advance for quick assembly, storing chopped vegetables and cooked grains separately to maintain freshness and save time during meal preparation.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Lunch, Snacks
- Method: Boiling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 500
- Sugar: 6 g
- Sodium: 700 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 60 g
- Fiber: 10 g
- Protein: 18 g
- Cholesterol: 30 mg