Healthy Mediterranean Hummus Bowl
This Mediterranean hummus bowl is a quick, nutritious meal packed with fresh vegetables, protein, and vibrant flavors.Perfect for a main course, it's loaded with hummus, grains, and customizable toppings like feta, olives, and a lemony tahini dressing.
Ingredients
For the Hummus Base:
- 1 ½ cups hummus homemade or store-bought
For the Bowl:
- 1 cup quinoa or couscous cooked
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- 1 red bell pepper diced
- ¼ red onion thinly sliced
- ¼ cup Kalamata olives pitted and halved
- ¼ cup feta cheese crumbled (optional)
- 1 cup protein of choice falafel, grilled chicken, or tofu
Toppings:
- ½ cup roasted chickpeas optional, for crunch
- Fresh parsley or mint chopped (about ¼ cup)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp za’atar or paprika
For the Tahini Lemon Dressing:
- ¼ cup tahini
- 2 tbsp lemon juice
- 2 tbsp water or more for desired consistency
- 1 garlic clove minced
- Salt and pepper to taste
Instructions
Prepare the Hummus Base
- Spread about ⅓ cup of hummus in the bottom of each serving bowl to create a creamy foundation.
Cook the Grains
- Cook the quinoa or couscous according to package instructions. Once cooked, allow it to cool slightly before adding to the bowl.
Assemble the Vegetables
- Divide the cherry tomatoes, cucumber, bell pepper, and red onion evenly among the bowls, arranging them on top of the hummus base.
Add Protein
- Place your chosen protein (falafel, grilled chicken, or tofu) on top of the vegetables in each bowl.
Top with Olives and Feta
- Add olives and sprinkle crumbled feta cheese if using. For extra crunch, you can also add roasted chickpeas.
Prepare the Tahini Lemon Dressing
- In a small bowl, whisk together the tahini, lemon juice, water, minced garlic, salt, and pepper. Adjust the thickness with water to reach your desired consistency.
Garnish and Serve
- Drizzle olive oil and a squeeze of lemon juice over each bowl. Sprinkle with za’atar or paprika and fresh parsley or mint. Drizzle with the tahini lemon dressing just before serving.