BOWL FOR HUMUS: A Mediterranean hummus bowl is a great healthy and filling meal that can be made quickly and easily. made with fresh vegetables, homemade hummus, and quinoa.
Healthy Mediterranean hummus bowls made with bright, fresh ingredients are a great option for lunch or dinner. These gluten-free bowls are quick and easy to make.
INGREDIENTS TO MAKE THE HUMMUS BOWL
Chickpeas: The hummus is made from chickpeas, which are a good source of protein and fiber.
Quinoa: Quinoa makes these dishes decent and filling. Another grain, such as couscous, brown rice, or farro, could also be used.
Tomatoes: plum tomatoes, as well as sweet and ripe cherry tomatoes, work well.
Cucumbers: Cucumbers add an incredible newness. You can use English cucumbers if you have them, but I prefer Persian cucumbers.
Red onions: Red onions are a great addition to salads because they are milder than white onions.
Spinach: I like to get a few mixed greens into my serving of mixed greens bowls. In addition to baby spinach, which has a mild flavor and is an excellent source of iron, lettuce, arugula, or kale can be added.
Olives: Olives add an extraordinary pungency and truly praises different fixings.
Feta cheddar: Feta is a hard Greek cheddar and is velvety and marginally pungent, yet you can jump to keep this vegetarian.
Other topping ideas: You can also add sun-dried tomatoes, bell peppers, pine nuts, tabbouleh, toasted pita chips, farro, couscous, or rice pilaf to keep the Mediterranean theme going.
HOW TO MAKE THE HUMMUS BOWL
MAKE THE BOWL FOR HUMUS
Blend the chickpeas in a blender until they resemble a fine powder. Blend in the remaining ingredients until smooth. For more information and advice, see my comprehensive hummus-making tutorial.
ASSEMBLE THE BOWLS
The baby spinach leaves and cooked quinoa should be added to the bowls.
Add the other ingredients for the salad to the bowl along with the hummus. Serve with olive oil, freshly ground black pepper, and any available fresh herbs.
TIPS FOR MAKING HUMMUS BOWLS
Gather the plates of mixed greens not long prior to serving. The other fresh ingredients remain crisper and more presentable because the hummus does not overwet them.
Dressing is not necessary. You might be tempted to add dressing, but I suggest focusing on the hummus, which functions as a thick dressing.
However, I would highly recommend adding olive oil! To make the salad ingredients easier to eat, cut them into pieces of similar size.
And when I pack this for meal preparation, all I have to do is shake my Tupperware, and the hummus covers everything evenly.
Look at my top tips for how to cook quinoa. They add plant-based protein to this vegan-friendly recipe, which makes the hummus bowls heartier and more filling.
Can you make these bowls ahead of time?
You can make the hummus as long as seven days prior and keep it shrouded in the ice chest. The hummus can also be frozen for up to three months. Quinoa cooked well can be stored for up to a week. When you are ready to serve, the vegetables should be cut and prepared so that everything is fresh.
What else can you add to these hummus bowls?
You can easily add bell peppers, zucchini, or avocado to these bowls, which are a great way to use up any vegetables you have in your fridge. You can add cooked shredded chicken or Lebanese hashweh to make it a fuller meal.
Can you make these bowls vegan?
Yes! To make these bowls plant based simply omit the feta cheese.
MORE HEALTHY BOWL RECIPES
- Bowl with Chicken and Quinoa
2. Grain Bowls for Vegans
3. Bowl with Teriyaki Chicken
4. Bowl of Chicken Burritos
5. Bowl of Tex-Mex Breakfast
6. Buddha Bowl for Vegans
Don’t forget to rate the Mediterranean Hummus Bowl recipe on FeelGoodFoodie and leave me a comment if you try it or any other recipe on the site! I couldn’t want anything more than to catch wind of your experience making it. And if you took any pictures of it, please send them to me on Instagram so that I can repost them on my stories.
INGREDIENTS
For the Hummus
1. A 15-oz can of chickpeas
2. Three teaspoons of lemon juice
3. ▢2 tablespoons tahini
4. 1-2 cloves of garlic
5. 12 tsp. of salt
6. ▢2-3 ice blocks
For Gathering
1. About a cup of cooked quinoa
2. Half a cup of baby spinach
3. ▢½ red onion cut
4. Twelve quarters of cherry tomatoes
5. ▢½ English cucumbers cut
6. A single can of chickpeas
7. 12 cups pitted olives
8. Parsley chopped for serving
9. Extra virgin olive oil for use in the dish.
INSTRUCTIONS
- Place chickpeas in a bowl of water and rub them together to strip the skin (discretionary step, however makes a smooth surface)
- The garbanzo beans should be drained and put into a food processor. Scrape down the sides as necessary as you blend them by themselves until they resemble powder.
- Blend for about 5 minutes, adding the tahini, salt, garlic, and two to three ice cubes, until smooth. Taste and change depending on the situation by adding more lemon squeeze or salt.
- Spoon the hummus onto a plate or bowl, and spread the hummus with the rear of a spoon to make whirls.
- If desired, arrange the remaining ingredients on top of the hummus.
NOTES
Make ahead: The hummus and cooked quinoa can be made as long as 5 days early and put away shrouded in the refrigerator.
NUTRITION
324 kilocalories, 44 grams of carbohydrates, 14 grams of protein, 12 grams of fat, 2 grams of saturated fat, 878 milligrams of sodium, 686 milligrams of potassium, 11 grams of fiber, 6 grams of sugar, 1897 IU of vitamin A, 26 milligrams of vitamin C, 115 milligrams of calcium, 5 milligrams of iron, and 6 milligrams of iron.
The provided nutrition information is an estimate. It will differ based on the particular ingredients used and the method of cooking.
