Mediterranean Hummus Bowl

Why You’ll Love This Recipe

This Mediterranean Hummus Bowl is a satisfying, hearty meal with a variety of textures and flavors. The homemade hummus, made from chickpeas, tahini, and garlic, provides a creamy and rich base that pairs perfectly with the fresh vegetables, quinoa, and olives. It’s a customizable dish that’s packed with protein, fiber, and healthy fats. Whether you’re following a vegetarian or Mediterranean diet, this bowl is both delicious and nourishing.

Ingredients

For the Hummus:

• 15-ounce can chickpeas
• 3 tablespoons lemon juice
• 2 tablespoons tahini
• 1-2 garlic cloves
• ½ teaspoon salt
• 2-3 ice cubes

For Assembly:

• 1 cup cooked quinoa
• 2 cups baby spinach
• ½ red onion, sliced
• ½ pint cherry tomatoes, quartered
• ½ English cucumber, sliced
• 1 cup canned chickpeas (drained and rinsed)
• ½ cup olives, pitted
• Chopped parsley for serving
• Extra virgin olive oil for serving

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

1. Prepare the hummus: In a food processor, combine the chickpeas, lemon juice, tahini, garlic, salt, and ice cubes. Blend until smooth, scraping down the sides of the processor as needed. If the hummus is too thick, add a little water, one tablespoon at a time, until you reach your desired consistency.
2. Cook the quinoa: If you haven’t already, cook the quinoa according to package instructions. Once cooked, set it aside to cool slightly.
3. Assemble the bowl: In individual serving bowls, start by adding a layer of quinoa as the base. Top with a handful of baby spinach, followed by slices of red onion, cherry tomatoes, cucumber, and canned chickpeas.
4. Add the hummus: Spoon a generous amount of homemade hummus over the top of the vegetables.
5. Add olives and garnish: Add pitted olives to the bowl, sprinkle with chopped parsley, and drizzle with extra virgin olive oil for added flavor and richness.
6. Serve: Serve immediately and enjoy your Mediterranean-inspired meal!

Servings and Timing

• Servings: This recipe makes 2-3 servings.
• Prep time: 10 minutes (for the hummus)
• Assembly time: 5 minutes
• Total time: 15 minutes

Variations

• Add protein: For added protein, you can include grilled chicken, falafel, or roasted lamb as a topping.
• Vegan option: This recipe is already vegan, but you can also serve it with additional toppings like roasted vegetables or avocado for extra richness.
• Spicy option: Add a drizzle of hot sauce or some sliced jalapeños for a spicy kick.
• More veggies: Feel free to add roasted eggplant, bell peppers, or zucchini for extra Mediterranean flavor.

Storage/Reheating

• Storage: The hummus can be stored in an airtight container in the refrigerator for up to 3-4 days. The quinoa and vegetables can also be stored in separate containers in the fridge for up to 2 days.
• Reheating: This dish is best enjoyed chilled or at room temperature. If you prefer warm quinoa, you can reheat it in the microwave before assembling the bowls.

FAQs

1. Can I use store-bought hummus instead of making my own?

Yes, you can use store-bought hummus for a quicker option. However, homemade hummus adds a fresh and creamy texture that elevates the dish.

2. Can I use other grains instead of quinoa?

Yes, you can substitute quinoa with couscous, bulgur wheat, or rice for a different texture and flavor.

3. How can I make this bowl spicier?

For added heat, try drizzling your bowl with hot sauce or adding chili flakes to the hummus or olive oil.

4. Can I make this bowl ahead of time?

Yes, you can prepare the hummus and quinoa ahead of time and assemble the bowl just before serving. Keep the components refrigerated in separate containers.

5. How long will the homemade hummus last?

Homemade hummus will last for 3-4 days in the refrigerator when stored in an airtight container.

6. Can I use other vegetables in the bowl?

Yes! Feel free to add or swap in vegetables like roasted bell peppers, carrots, or even roasted cauliflower for variety.

7. Is this Mediterranean Hummus Bowl gluten-free?

Yes, the recipe is naturally gluten-free, making it suitable for gluten-sensitive individuals.

8. How can I make this bowl more filling?

To make the bowl heartier, add more quinoa, chickpeas, or a protein source like grilled chicken, tofu, or falafel.

9. Can I substitute the tahini in the hummus?

If you don’t have tahini, you can substitute it with peanut butter or sunflower seed butter, though the flavor will be different.

10. Can I add cheese to the Mediterranean Hummus Bowl?

Yes, you can add feta cheese or goat cheese on top for extra creaminess and flavor.

Conclusion

This Mediterranean Hummus Bowl is a flavorful, vibrant, and healthy meal that’s easy to prepare and full of Mediterranean-inspired goodness. With a homemade hummus base, fresh vegetables, quinoa, and olives, it’s packed with nutrients and delicious flavors. Whether you’re looking for a light lunch or a satisfying dinner, this dish is a perfect balance of textures and tastes that will leave you feeling full and nourished. Enjoy the taste of the Mediterranean with every bite!

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