Healthy Mediterranean Quinoa Hummus Bowl(Boost energy naturally)
When I am craving a filling protein-rich and nutritious easy to make a meal this Mediterranean quinoa hummus bowl always comes to mind.
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There is something about hummus that just makes me happy. It just hits the spot for me. And I love eating hummus with carrots, red sweet crunchy peppers, or pita chips. It’s just delish!
It’s just so good. And, of course, you can eat it with all sorts of veggies or chips.
So the idea for this Mediterranean hummus bowl is to bring all I love about hummus and veggies into one delicious healthy bowl.
This bowl makes a wonderful lunch or dinner and is great for meal prep too. So if you are craving a fresh and nutritious meal that will transport you straight to the Mediterranean, this bowl will more than serve.
Well of course a trip there would be much better. But for right now, let’s indulge in some good food.
This quinoa hummus bowl combines creamy hummus with protein-packed quinoa, chickpeas, and a colorful array of veggies.
It’s not just a meal; it’s a vibrant celebration of flavors and textures on your plate.
It’s refreshing, satisfying, and packed with nutrients, making it a perfect choice for a light yet filling meal.
Imagine diving into a bowl filled with creamy, garlicky hummus, tender quinoa, and crisp, refreshing vegetables.
This dish is perfect for lunch or dinner and is a fantastic way to impress your friends or family while keeping things nutritious and light.
Plus, it’s incredibly versatile! You can customize it with your favorite vegetables or add toppings like olives or feta cheese to really elevate the dish.
Why You will Love this Mediterranean quinoa Hummus Bowl
A Colorful Medley of Fresh Ingredients
This Mediterranean quinoa hummus bowl bursts with vibrant colors and textures, making it a feast for the eyes and the taste buds.
The creamy hummus serves as the central element, inviting you to dive into a blend of flavors.
Surrounding it, the diced vegetables like cherry tomatoes, cucumber, and bell pepper offer a crisp crunch that perfectly complements the smoothness of the hummus.
It makes a hearty meal
Perfect for lunch or dinner, it can also be prepped ahead for a convenient grab-and-go option.
This bowl can easily be made into a breakfast bowl, or even for dinner with a few additions.
Add some scrambled eggs for a hearty breakfast, or some black beans or chicken for a great dinner.
💚 Nutrient-Packed
With protein-rich hummus, fiber-filled veggies, and healthy fats from olive oil, this bowl is as nourishing as it is tasty. This bowl is a great way to boost energy and power throughout your day.
It is good for both body and mind- full of vitamins and minerals such as B vitamins, magnesium, and protein, this bowl will keep you full for hours due to the fiber and protein content.
Quinoa and chickpeas are the stars of this dish, adding not just texture but also essential protein.
Fluffy quinoa provides a nutty flavor, while chickpeas contribute heartiness.
Together, they create a satisfying base that makes this bowl a fulfilling meal.
🕒 Quick and Easy
Ready in just 15 minutes, this recipe is perfect for busy days when you need something delicious without the fuss.
Tips for Customization
- Add Protein: Include grilled chicken, chickpeas, or falafel for extra protein.
- Go Vegan: Skip the feta and add a dollop of tahini or more olives.
- Switch Grains: Use brown rice, couscous, or bulgur instead of quinoa or farro.
- Spice It Up: Sprinkle red pepper flakes for a bit of heat.
A Healthy and Flavorful Quinoa Hummus Bowl
Ingredients Breakdown
Hummus:
Hummus is the creamy base of this bowl. It has a smooth, rich texture and a savory, nutty flavor.
Packed with plant-based protein and fiber from chickpeas, it’s as nourishing as delicious.
Quinoa:
A hearty addition to the bowl, quinoa adds a satisfying, nutty texture and provides a complete protein source, making the dish filling and balanced. You can also swap it for farro, couscous, or brown rice.
Cherry Tomatoes:
Juicy, sweet, and vibrant, cherry tomatoes add a burst of freshness and a touch of acidity. Opt for the ripest ones for the best flavor.
Cucumber:
Crunchy and refreshing, cucumber provides a cool balance to the rich hummus. Persian or English cucumbers work perfectly here.
Kalamata Olives:
These briny, salty gems bring an authentic Mediterranean flair and enhance the bowl with their bold flavor.
Red Onion:
Thinly sliced red onion adds a subtle sharpness and crunch, tying the ingredients together with a hint of zing.
Feta Cheese:
Creamy and slightly tangy, crumbled feta cheese complements the other ingredients beautifully. Skip it or substitute with vegan feta for a plant-based option.
Fresh Herbs (Parsley and Dill):
Herbs like parsley and dill add a fresh, aromatic note that elevates the dish’s flavor profile.
Lemon Juice:
Bright and zesty, lemon juice ties everything together, adding a touch of acidity and freshness.
Olive Oil:
A drizzle of high-quality olive oil enriches the bowl with healthy fats and a smooth, fruity finish.
Equipment
- Mixing bowl
- A food processor or sharp knife for dicing the vegatables
Ingredients
- Ingredients
- 1 cup cooked quinoa
- 1 cup canned chickpeas drained and rinsed
- 1 cup hummus store-bought or homemade
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- 1 bell pepper diced
- 1/4 cup red onion finely chopped
- 1/4 cup olives sliced (optional)
- 1/4 cup feta cheese crumbled (optional)
- Fresh parsley or cilantro for garnish
- Olive oil for drizzling
- Salt and pepper to taste
Instructions
- Prepare the Quinoa: If not already cooked, rinse 1/2 cup of quinoa under cold water, then combine with 1 cup of water in a pot. Bring to a boil, reduce heat, cover, and simmer for about 15 minutes until fluffy.
- Assemble the Bowl: In a large bowl, start with a generous scoop of hummus in the center. Arrange cooked quinoa, chickpeas, cherry tomatoes, cucumber, bell pepper, and red onion around the hummus.
- Add Toppings: Sprinkle sliced olives and crumbled feta cheese on top if desired. Drizzle with olive oil and season with salt and pepper.
- Garnish: Finish by garnishing with fresh parsley or cilantro for an extra burst of flavor.
- Serve: Enjoy immediately or refrigerate for a quick meal prep option!
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