Mediterranean Hummus Bowl
User Reviews
5
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Prep Time
15 mins
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Total Time
15 mins
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Servings
4 servings
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Calories
324 kcal
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Course
Main Course
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Cuisine
Mediterranean
Mediterranean Hummus Bowl
Description
This Mediterranean Hummus Bowl begins by preparing a creamy hummus using canned chickpeas, tahini, lemon juice, garlic, salt, and ice cubes for smoothness. Peeling the chickpeas before blending can help achieve a silkier texture. The hummus is spread as a base in a bowl, creating an inviting foundation.
On top, cooked quinoa adds a nutty bite and bulk, while fresh baby spinach leaves and sliced red onion contribute leafy freshness and sharpness. Quartered cherry tomatoes and sliced English cucumber add brightness and crunch. Additional canned chickpeas and pitted olives provide protein contrast and briny flavor. Parsley and a drizzle of extra virgin olive oil finish the dish for aroma and richness.
This bowl integrates creamy, crunchy, and juicy elements, offering a satisfying meal with a mix of tangy, savory, and fresh notes. It is suitable for a light lunch or dinner and highlights simple Mediterranean pantry staples combined for balance and nutrition.
The hummus and quinoa can be made ahead and refrigerated up to five days, facilitating quick assembly when needed. This bowl does not require cooking beyond quinoa preparation.
Ingredients
For the Hummus
- 15 ounce chickpeas canned
- 3 tablespoons lemon juice
- 2 tablespoons tahini
- 1-2 garlic cloves
- ½ teaspoon salt
- 2-3 ice cubes
For Assembly
- 1 cup quinoa cooked
- 2 cups baby spinach
- ½ red onion sliced
- ½ pint cherry tomato quartered
- ½ cucumber sliced, English
- 1 cup chickpeas canned
- ½ cup olive pitted
- parsley for serving, chopped
- 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
- Make the hummus and cook the quinoa up to five days in advance; store covered in the refrigerator to streamline meal preparation.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 324 kcal
% Daily Value*
| Calories | 324kcal | 16% |
| Carbohydrates | 44g | 15% |
| Protein | 14g | 28% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Sodium | 878mg | 37% |
| Potassium | 686mg | 15% |
| Fiber | 11g | 44% |
| Sugar | 6g | 12% |
| Vitamin A | 1897IU | 38% |
| Vitamin C | 26mg | 29% |
| Calcium | 115mg | 12% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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