Servings
Font
Back
5.0 from 2,025 votes

Mediterranean Hummus Bowl

Easy and quick to make, a Mediterranean hummus bowl is a great healthy and filling meal. Made with quinoa, fresh vegetables and homemade hummus.

Prep Time
15 mins
Total Time
15 mins
Servings: 4 servings
Calories: 324 kcal
Course: Main Course
Cuisine: Mediterranean

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

    Cup of Yum
  1. Place chickpeas in a bowl of water and rub them together to peel the skin (optional step, but helps create a creamy texture).
  2. 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.
  3. 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.
  4. Spoon the hummus onto a plate or bowl, and spread the hummus with the back of a spoon to create swirls.
  5. Assemble the remaining ingredients on top of the hummus as desired.

Notes

  • Make ahead: The hummus and cooked quinoa can be made up to 5 days ahead of time and stored covered in the fridge.

Nutrition Information

Calories 324kcal (16%) Carbohydrates 44g (15%) Protein 14g (28%) Fat 12g (18%) Saturated Fat 2g (10%) Sodium 878mg (37%) Potassium 686mg (20%) Fiber 11g (44%) Sugar 6g (12%) Vitamin A 1897IU (38%) Vitamin C 26mg (29%) Calcium 115mg (12%) Iron 5mg (28%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 324

% 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.