The Almond Eater

This Mediterranean Hummus Bowl uses brown rice as a base and is filled with tomatoes, feta and roasted chickpeas for a tasty vegetarian lunch or dinner. 

You totally saw this coming, right? First, I shared my favorite hummus recipe, so the obvious next thing to do is to share creative ways to enjoy hummus, like this mediterranean hummus bowl recipe. I mentioned last week on Instagram that I’ve been following the Mediterranean diet for the past month, in hopes of reducing some inflammation and joint pain I’ve been experiencing. 

Despite the name, the Mediterranean diet 1) isn’t overly diet-y and 2) doesn’t JUST include mediterranean flavors. With that said, I do love pretty much anything with tomatoes, onion and feta cheese soooo… bring on this hummus bowl! 

WHAT’S IN A HUMMUS BOWL?

Grain: I opted to use short grain brown rice as a base for this recipe. Why? Because rice is FILLING and provides plenty of fiber. Plus, it pairs nicely will the other ingredients in this bowl. 

Vegetables: Not surprisingly, I chose mediterranean vegetables, like tomatoes, onion and cucumber. 

Add-ins: In this case, the add-ins are the feta cheese, roasted chickpeas and the hummus, so basically the best parts. 

TIPS FOR MAKING THIS HUMMUS BOWL

• Have the hummus already made: If you have to make this bowl and make the hummus, it might seem a little overwhelming and/or time consuming. If you make the hummus ahead of time, you’ll be able to essentially skip this step when prepping this hummus bowl. Homemade hummus should keep for 3-4 days in the refrigerator, so keep that in mind. 
• Start by roasting the chickpeas: Before you do anything else, roast the chickpeas. This step will take the longest, but it’s also pretty hands-off, so once the chickpeas are in the oven you can start prepping the rest of the bowl. Whatever you do, don’t leave them out! They provide an awesome crunch and add protein to this bowl. 

OTHER MEDITERRANEAN RECIPES

• Mediterranean quinoa stuffed peppers
• classic hummus recipe
• Mediterranean quinoa bowl 

Mediterranean Hummus Bowl

This Mediterranean hummus bowl uses brown rice as a base and is filled with plenty of vegetables and of course hummus.

• Author: Erin
• Prep Time: 10 mins
• Cook Time: 30 mins
• Total Time: 40 mins
• Yield: 2 1x
• Category: lunch
• Method: stovetop
• Cuisine: mediterranean

Scale 1x2x3x

Ingredients

• 1 1/2 cups cooked brown rice*
• 1 cup grape tomatoes, sliced
• 1/4 cup red onion
• 3/4 cup cucumber, sliced
• 1/4 cup feta cheese
• 1 cup chickpeas, drained and rinsed
• 1 tbsp garlic herb seasoning
• Scoop of classic hummus

Instructions

1. Start by roasting the chickpeas: preheat oven to 425°. Press as much liquid out of the chickpeas as you can (I use a few paper towels to do this), then pour chickpeas onto a baking sheet. Sprinkle garlic herb seasoning over the chickpeas, then roast for 15-20 minutes.
2. Meanwhile, cook the rice according to the package instructions.
3. Once the rice is cooked, top it with the tomatoes, onion, cucumber, feta, and the roasted chickpeas. Last, add a scoop or two of hummus.
4. Enjoy!

Notes

*I used short grain brown rice because it tends to cook more quickly

Keywords: hummus bowl, mediterranean bowl, rice bowl