Mediterranean Hummus Bowl Recipe
If there’s one dish I could make on repeat and never tire of, it’s the Mediterranean Hummus Bowl. Packed with vibrant veggies, hearty chickpeas, fluffy brown rice, creamy hummus, and a confetti of tangy feta, this bowl is an explosion of textures and flavors. Whether you’re seeking a quick weeknight meal or something impressive yet effortless for lunch, this bowl delivers pure joy in every bite with the perfect balance of healthy ingredients and bold Mediterranean flair.
Ingredients You’ll Need
The magic of a Mediterranean Hummus Bowl rests in its fresh, colorful ingredients. Each one plays a starring role—bringing crunch, creaminess, zest, or a savory punch—so don’t skip any if you want that authentic bowl experience!
- Brown Rice: A nutty, chewy base that keeps you satisfied and soaks up all the wonderful flavors.
- Grape Tomatoes: These little juicy gems add bursts of sweetness and vibrant color to your bowl.
- Red Onion: For a sharp, peppery bite that cuts through the richness for perfect balance.
- Cucumber: Crisp and refreshing, cucumber brings cooling contrast to the warm chickpeas and rice.
- Feta Cheese: Salty and creamy, feta is the Mediterranean finishing touch that ties everything together.
- Chickpeas: The heart of the bowl—roasted until perfectly golden for crunch and protein.
- Garlic Herb Seasoning: This spice blend transforms ordinary chickpeas into something addictive and aromatic.
- Classic Hummus: The creamy crown of every Mediterranean Hummus Bowl, bringing luscious flavor to every forkful.
How to Make Mediterranean Hummus Bowl
Step 1: Roast Your Chickpeas
This is where your Mediterranean Hummus Bowl really begins to sing! Drain and rinse your chickpeas well, pressing out as much moisture as possible with paper towels—this helps them roast up super crispy. Toss them onto a baking sheet, sprinkle generously with garlic herb seasoning, and roast at 425°F for 20-25 minutes, shaking the pan halfway through. The result is golden little flavor bombs you’ll want to snack on before they hit the bowl.
Step 2: Cook the Brown Rice
While the chickpeas are roasting, make the brown rice according to the package instructions. Brown rice is the comfort-food foundation of this dish, and its nutty flavor pairs beautifully with the zesty toppings. Fluff it up after cooking for the perfect base.
Step 3: Prep the Veggies
Slice those grape tomatoes in half, dice or thinly slice the red onion, and chop the cucumber. The colors alone will make you smile, and these veggies add freshness and crunch. You can even prep them ahead to speed things up later.
Step 4: Assemble Your Mediterranean Hummus Bowl
Now comes the fun part! Scoop a generous portion of brown rice into your favorite bowl. Arrange the roasted chickpeas, sliced tomatoes, onion, cucumber, and feta cheese into little sections on top of the rice for a photogenic presentation. Finish with a serious scoop (or two!) of classic hummus right in the center. Each bite is layered with soft, crispy, creamy, and tangy notes—sheer bliss!
How to Serve Mediterranean Hummus Bowl
Garnishes
This bowl is delightful unadorned, but a good Mediterranean Hummus Bowl really shines with a finishing touch. Try a sprinkle of chopped fresh parsley, a drizzle of high-quality olive oil, a few pinches of smoked paprika, or a squeeze of fresh lemon juice. These little extras make every bite pop with even more flavor.
Side Dishes
To round out your meal, serve the bowl alongside warm pita bread, a small Greek salad, or some marinated olives. These sides soak up the hummus and offer even more Mediterranean goodness, turning your lunch or dinner into a true feast.
Creative Ways to Present
Impress your guests by building individual Mediterranean Hummus Bowls in wide, shallow dishes for a gourmet look, or serve everything family-style so everyone can customize their own. You can even layer the ingredients in mason jars for a colorful, portable lunch.
Make Ahead and Storage
Storing Leftovers
If you find yourself with extra Mediterranean Hummus Bowl components, stash each ingredient separately in airtight containers in the fridge. This keeps the veggies crisp and the rice fluffy for up to four days.
Freezing
The seasoned, roasted chickpeas and brown rice freeze well! Cool them completely, then transfer to freezer bags or containers. Grab and thaw when you’re ready for a quick, wholesome bowl. Hummus and veggies are best enjoyed fresh, though.
Reheating
For the tastiest leftovers, reheat the rice and chickpeas separately in the microwave or on the stovetop. Just warm enough to take the chill off, then assemble your Mediterranean Hummus Bowl with fresh veggies and a generous scoop of hummus.
FAQs
Can I use white rice or quinoa instead of brown rice?
Absolutely! Quinoa makes the bowl even more protein-packed, while white rice offers a milder flavor. Pick whichever grain you love most or have on hand.
Is there a way to make a Mediterranean Hummus Bowl vegan?
Yes! Just skip the feta or use your favorite plant-based feta alternative. Everything else in the bowl is naturally vegan, so you’ll still get big flavor without the dairy.
Can I add extra protein?
For sure! Grilled chicken, lamb, or even salmon are delicious additions if you want an extra protein boost alongside the roasted chickpeas.
What’s the best way to make the chickpeas ultra-crispy?
The key is to dry the chickpeas thoroughly before roasting and not overcrowd the pan. Using a hot oven and tossing them halfway through gives you that perfect crunch every time.
Can I meal prep Mediterranean Hummus Bowls?
Definitely! Prepare the rice, chickpeas, and chopped veggies ahead of time. Store them separately and assemble your Mediterranean Hummus Bowl fresh for each meal—it’s a lifesaver for busy days!
Final Thoughts
If you’re craving something wholesome, colorful, and downright delicious, you simply have to give this Mediterranean Hummus Bowl a try. Sharing it is optional—but don’t be surprised if everyone asks for the recipe once they taste it!
Print
Mediterranean Hummus Bowl Recipe
- Total Time: 35 minutes
- Yield: 2 servings 1x
- Diet: Vegetarian
Description
This Mediterranean Hummus Bowl is a nutritious and flavorful dish that combines the goodness of brown rice, fresh vegetables, roasted chickpeas, and creamy hummus in a delicious bowl. Perfect for a quick and satisfying meal!
Ingredients
Brown Rice
- 1 1/2 cups cooked brown rice
Grape Tomatoes
- 1 cup grape tomatoes (sliced)
Red Onion
- 1/4 cup red onion
Cucumber
- 3/4 cup cucumber (sliced)
Feta Cheese
- 1/4 cup feta cheese
Chickpeas
- 1 cup chickpeas (drained and rinsed)
Garlic Herb Seasoning
- 1 tbsp garlic herb seasoning
Classic Hummus
- Scoop of classic hummus
Instructions
- Roast
Start by roasting the chickpeas: preheat oven to 425°. Press as much liquid out of the chickpeas as you can (use paper towels), then spread them on a baking sheet. Sprinkle garlic herb seasoning over the chickpeas, and roast for 20-25 minutes.
- Cook
Meanwhile, cook the rice following the package instructions.
- Assemble
Once the rice is done, top it with tomatoes, onion, cucumber, feta, and the roasted chickpeas. Finish off with a scoop or two of hummus.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Roasting, Boiling, Assembling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 380 kcal
- Sugar: 5g
- Sodium: 520mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 60g
- Fiber: 8g
- Protein: 15g
- Cholesterol: 8mg
Keywords: Mediterranean, Hummus Bowl, Vegetarian, Chickpeas, Rice Bowl
