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bowl with rice, vegetables and hummus
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4.67 from 3 votes

Mediterranean Hummus Bowl

This Mediterranean hummus bowl uses brown rice as a base and is filled with plenty of vegetables and of course hummus for a tasty, vegetarian meal.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: lunch
Cuisine: Mediterranean
Diet: Gluten Free, Vegetarian
Keyword: hummus, hummus bowl, mediterranean bowl
Servings: 2
Calories: 388kcal
Author: Erin


  • 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 tablespoon garlic herb seasoning
  • Scoop of classic hummus


  • 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 20-25 minutes.
  • Meanwhile, cook the rice according to the package instructions.
  • 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.



-I used short grain brown rice because it tends to cook more quickly, but you could substitute any kind of rice, quinoa or farro if you prefer
-Make ahead: If you want to make this in advance, prep everything except the chickpeas and place it in an air-tight container in the refrigerator. Then, when you're ready to eat it, make the roasted chickpeas.
-You can use homemade or store-bought hummus 


Calories: 388kcal | Carbohydrates: 66g | Protein: 15g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 17mg | Sodium: 224mg | Potassium: 675mg | Fiber: 11g | Sugar: 8g | Vitamin A: 736IU | Vitamin C: 14mg | Calcium: 162mg | Iron: 4mg