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These delicious Mediterranean hummus bowls are a great healthy lunch or dinner option made with fresh and vibrant ingredients. Easy and quick to make, these bowls are gluten-free.
Ingredients to make the hummus bowl
- Chickpeas: Chickpeas are a great source of fiber and protein and make the base for the hummus.
- Quinoa: Quinoa makes these bowls nice and filling. You could also use another grain like couscous, brown rice or farro.
- Tomatoes: I like to use sweet and ripe cherry tomatoes, but plum tomatoes will also work well.
- Cucumbers: Cucumbers add a great freshness. I like to use Persian cucumbers, but you can use English cucumbers if that’s what you have.
- Red onions: Red onions are more mild than white and make a great addition to salads.
- Spinach: I like to get some leafy greens into my salad bowls. Baby spinach has a mild flavor and is a great source of iron but you an also add lettuce, arugula or kale.
- Olives: Olives add a great saltiness and really compliments the other ingredients.
- Feta cheese: Feta is a hard Greek cheese and is creamy and slightly salty, but you can skip to keep this vegan.
- Other topping ideas: To keep the Mediterranean theme, you can also add in some sun-dried tomatoes, bell peppers, pine nuts, tabbouleh, toasted pita chips, farro, couscous or rice pilaf.
How to make the hummus bowl:
Make the hummus
Add the chickpeas to a blender and blend until powder like. Add the other ingredients and blend until smooth. Check out my full tutorial on how to make the best hummus for more details and tips.
Assemble the bowls
Add the cooked quinoa and baby spinach leaves to the bowls.
Spoon the hummus into the bowl and add the other salad ingredients. Drizzle with olive oil, freshly cracked black pepper and any fresh herbs you have and serve.
Tips for making hummus bowls
- Assemble the salads just before serving. This way the hummus doesn’t add too much moisture to the other fresh ingredients, keeping everything more crisp and presentable.
- Don’t add any dressing. You might be tempted to add dressing, but I recommend keeping the focus on the hummus, which acts like a thick dressing. I would definitely recommend adding olive oil though!
- Cut the salad ingredients into similar sized pieces so that they are easy to eat. And when I pack this for meal prep, I just shake up my Tupperware and everything is evenly coated with the hummus
- Check out my top tips for how to cook quinoa. They make the hummus bowls more hearty and filling and add plant-based protein to this vegan-friendly recipe.
Frequently asked questions
You can make the hummus up to a week before and keep it covered in the fridge. You can also freeze the hummus for up to 3 months. Cooked quinoa will keep for up to a week too. The veggies are best cut and prepared when you are ready to serve so that everything is fresh.
These bowls are a great way to use up any veggies you have in your fridge and you can easily add bell peppers, zucchini or avocado. To make it a fuller meal you can add some cooked shredded chicken or Lebanese hashweh.
Yes! To make these bowls plant based simply omit the feta cheese.
More healthy bowl recipes:
- Chicken and Quinoa Bowl
- Vegan Grain Bowls
- Chicken Teriyaki Bowl
- Chicken Burrito Bowl
- Tex Mex Breakfast Bowl
- Vegan Buddha Bowl
If you’ve tried this healthy-ish feel good Mediterranean Hummus Bowl recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!
Mediterranean Hummus Bowl
Video
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 cucumbers sliced
- 1 cup can chickpeas
- ½ cup olives pitted
- Chopped parsley for serving
- Extra virgin olive oil for serving
Instructions
- Place chickpeas in a bowl of water and rub them together to peel the skin (optional step, but helps create a creamy texture).
- Drain the garbanzo beans and transfer them to a food processor. Blend them alone until they become powder-like, scraping down the sides as needed.
- Add the lemon juice, tahini, garlic cloves and salt and 2-3 ice cubes, and blend for about 5 minutes until smooth. Taste and adjust as needed by adding more lemon juice or salt.
- Spoon the hummus onto a plate or bowl, and spread the hummus with the back of a spoon to create swirls.
- Assemble the remaining ingredients on top of the hummus as desired.
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
With regards to the nutritional info, is it for 4 servings or per serving? Thank you!
Hi Thea, great question it’s per serving. I hope you enjoy!
This was so easy and delicious to make. It’s perfect for meal prep, I made it for my work lunches this week and it’s stayed fresh and crisp for several days. I’m keeping this in my meal prep rotation for sure, it’s healthy and filling.
So glad you liked it, Elizabeth!
I don’t have a food processor or blender so I bought the hummus. How much hummus does the recipe above yeild?
Depending on your tastes, I recommend using about 4oz of hummus. You can use more or less if you’d like to. Enjoy, and don’t forget to come back and let me know what you think of the bowl.
Delicious! Substituted Tabouleh for Quinoa, added marinated artichoke hearts and did not add feta (as pictured).
Thank you! Sounds like a delicious meal nonetheless!
Slapping!
Thank you!
While this looked like a great idea, there isnt a print option on your site so I can get the ingredients I need. Sigh…..
If you scroll to the recipe card, there’s a printer icon. When you click on it, I have it formatted in a way to print on 1-2 pages maximum with no images, no large font or anything that takes up too much ink. Can you try that? It should work fine.
This was so very, very good! I had this for dinner and then ate some of your chocolate chia pudding for dessert. My taste buds thought they had died and gone to heaven! So tasty! Thanks so much for your recipes!
That sounds like such a good night! You’re so welcome!
Loved your recipe, Yumna! It is one of the healthiest dishes one can share with the family. Not only hummus is super nutritious but it is also high in fiber that promotes digestive health.
One of my favorite things about it! Thank you so much.
it’s tasty. Both delicious and good for health. I did it yesterday for my son. My son loves this dish. He ate it all. Your recipe works. I want to add more spinach to the recipe, is that good? How do you think?
That’s great to hear! Yes, I think spinach is an excellent thing to add to it!