Delicious Mediterranean Veggie and Hummus Bowl: Easy Recipe & Nutritional Benefits

There’s something incredibly satisfying about a Mediterranean Veggie and Hummus Bowl.

It’s a vibrant and colorful dish that brings together fresh veggies, creamy hummus, and a burst of flavors that transport me straight to the sun-soaked shores of the Mediterranean.

Perfect for lunch or a light dinner, this bowl is not just a feast for the eyes but also a wholesome way to nourish my body.

Ingredient List

To create my Mediterranean Veggie and Hummus Bowl, I gather a vibrant mix of fresh ingredients that enhance both flavor and nutrition. Here’s what I use:

• 1 cup cooked quinoa
  (I prefer to use tri-color quinoa for added visual appeal)
• 1 cup chickpeas
  (Canned or cooked from dry, rinsed and drained)
• 1 cup cherry tomatoes
  (Halved for a burst of sweetness)
• 1 cucumber
  (Diced for a refreshing crunch)
• 1 bell pepper
  (Any color works; I usually go for red for its sweetness)
• 1 avocado
  (Diced for creaminess)
• 1 carrot
  (Shredded for texture)
• ¼ cup red onion
  (Finely chopped for a hint of sharpness)
• ½ cup olives
  (Sliced; I prefer Kalamata for their rich flavor)
• 1 teaspoon dried oregano
  (Adds that classic Mediterranean aroma)
• Hummus
  (I love using store-bought for convenience or homemade for a personal touch)
• Fresh parsley or dill
  (Chopped for garnish and extra freshness)

With these ingredients, my bowl comes together beautifully, capturing the essence of the Mediterranean.

Step-by-Step Instructions

1. Cook the Quinoa
   Rinse 1 cup of quinoa under cold water until the water runs clear. In a medium saucepan, combine the washed quinoa with 2 cups of water. Bring it to a boil, then reduce heat to low, cover, and let it simmer for 15 minutes or until the water is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork and set aside.
2. Prepare the Chickpeas
   If using canned chickpeas, drain and rinse 1 can (about 15 ounces) under cold water. For added flavor, you can sauté them in a small pan with a drizzle of olive oil and a pinch of salt over medium heat for 5 minutes until warmed through.
3. Chop the Vegetables
   Dice 1 cup of cherry tomatoes, slice 1 cucumber, chop 1 bell pepper, grate 1 medium carrot, and finely chop 1/2 a red onion. Arrange these vibrant veggies on a cutting board.
4. Slice the Avocado
   Carefully cut 1 avocado in half and remove the pit. Scoop out the flesh with a spoon and cut it into thin slices. I like to add a squeeze of lemon juice to prevent browning.
5. Assemble the Bowl
   In a large bowl or a plate, layer the cooked quinoa as the base. Next, add the chickpeas, tomatoes, cucumber, bell pepper, grated carrot, sliced avocado, and red onion beautifully on top.
6. Add Olives and Seasoning
   Scatter a handful of sliced olives over the top. Then, sprinkle 1 teaspoon of dried oregano and drizzle a generous amount of olive oil and lemon juice for that Mediterranean flair.
7. Finish with Hummus and Fresh Herbs
   Add a dollop of your favorite hummus in the center of the bowl. Finish by garnishing with freshly chopped parsley or dill for an aromatic touch.

Recipe Notes & Variations

Here are some tips and variations to customize your Mediterranean Veggie and Hummus Bowl to suit your tastes or dietary preferences.

Ingredient Swaps

• Quinoa: If you prefer, substitute quinoa with brown rice or couscous for a different grain texture.
• Chickpeas: You can use black beans or kidney beans as an alternative protein source.
• Veggies: Feel free to mix and match with other vegetables like roasted eggplant or zucchini for added flavor.
• Hummus: Experiment with different hummus flavors such as roasted red pepper or garlic for a unique twist.

Seasonal Variations

• In the summer, add fresh herbs like basil or mint for a refreshing burst.
• In the fall, incorporate roasted sweet potatoes or butternut squash for a warm, hearty touch.

Adding Protein

• To make the bowl even heartier, consider adding grilled chicken or shrimp for added protein.
• Tofu or tempeh works well as a plant-based protein option if you want a vegetarian version.

Dressing Options

• Instead of a simple drizzle of olive oil and lemon juice, try a tahini dressing or balsamic vinaigrette for a different flavor profile.
• A sprinkle of feta cheese or crumbled goat cheese can elevate the dish beautifully.

Meal Prep

• This bowl is perfect for meal prep; prepare multiple servings and store them in portioned containers in the refrigerator.
• Keep the dressings separate until serving to maintain freshness.

• Play with colors and textures by arranging the ingredients in artistic layers or sections.
• Use a variety of colored veggies to create an eye-catching display.

Serving Suggestions

When it comes to serving my Mediterranean Veggie and Hummus Bowl, I love to keep it simple yet beautiful. Here are some of my favorite ways to present this dish:

1. Layering Artfully: I often take the time to layer each ingredient in a clear bowl to showcase the vibrant colors. Placing the cooked quinoa at the bottom, then topping it with a vibrant array of vegetables and a final generous dollop of hummus allows the colors to shine.
2. Garnishing with Fresh Herbs: A sprinkle of fresh herbs like parsley or dill adds both flavor and a touch of elegance. I love to toss them on top right before serving for that fresh burst.
3. Accompanying with Pita or Flatbreads: I sometimes include warm pita or flatbreads on the side. This not only adds a delightful texture but also provides an easy way to scoop up the ingredients.
4. Adding a Protein Boost: For an extra hearty meal, I often add grilled chicken or shrimp atop the bowl. If I’m feeling plant-based, marinated tofu or tempeh works wonderfully too.
5. Drizzling with Olive Oil: Just before serving, I like to drizzle a bit of high-quality olive oil over the top. This enhances the flavors and adds a luxurious finish to the bowl.
6. Accompanying with Lemon Wedges: I sometimes serve lemon wedges on the side. A squeeze of fresh lemon juice just before digging in brightens all the flavors beautifully.
7. Experimenting with Bowls: I enjoy changing the type of bowl I use. A rustic wooden bowl can give a farmhouse vibe, while a sleek white dish offers a modern touch.
8. Creating a Platter for Sharing: For gatherings, I often prepare a larger platter. I artfully arrange all the components, allowing guests to build their own bowls. This interactive approach makes the meal feel festive and fun.

With these serving suggestions, I aim to make every meal an experience while showcasing the gorgeous colors and textures of my Mediterranean Veggie and Hummus Bowl.

Nutrition Information

I love knowing the nutritional benefits packed into my Mediterranean Veggie and Hummus Bowl. It’s not only a feast for the eyes but also rich in nutrients.

Here’s a breakdown of the key nutrition facts per serving:

Nutrient	Amount per Serving
Calories	400
Protein	12g
Carbohydrates	50g
Dietary Fiber	14g
Sugars	6g
Total Fat	18g
Saturated Fat	2g
Vitamin A	80% DV
Vitamin C	60% DV
Calcium	8% DV
Iron	15% DV

• Quinoa: A fantastic source of complete protein and provides essential amino acids. It packs fiber and magnesium which aids in digestion and heart health.
• Chickpeas: High in protein and fiber, chickpeas help keep you feeling full longer while supporting healthy digestion and heart health.
• Vegetables: The variety of fresh vegetables boosts vitamins A and C while providing antioxidants that fight inflammation and support immune function.
• Hummus: Made primarily from chickpeas, this spread adds healthy fats from tahini and olive oil along with additional fiber and protein.
• Olives: Rich in heart-healthy monounsaturated fats while providing vitamin E and antioxidants.

This bowl is an excellent choice if you’re looking to boost your nutrient intake while enjoying a delicious meal that’s easy to customize.

With every vibrant bite, I feel great knowing I’m nourishing my body with wholesome ingredients.

Conclusion

I hope you’re as excited as I am to try the Mediterranean Veggie and Hummus Bowl.

It’s not just a meal; it’s a colorful celebration of fresh ingredients and vibrant flavors.

Whether you’re enjoying it for lunch or dinner it’s sure to brighten your day and nourish your body.

Feel free to get creative with the ingredients and make it your own. The possibilities are endless and that’s what makes this dish so special.

So gather your ingredients and dive into this delicious Mediterranean experience. You won’t regret it!

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