Description
A refreshing Mediterranean Hummus Bowl packed with flavors and nutrients, perfect for a quick vegan meal.
Ingredients
Scale
- 1 (15-ounce/425g) can chickpeas, rinsed and drained
- 1 cup (185g) cooked quinoa
- 2 cups (60g) baby spinach
- ½ red onion, finely sliced
- ½ pint (150g) cherry tomatoes, diced approximately ¼ inch
- ½ English cucumber, diced approximately ¼ inch
- ½ cup (70g) pitted olives
- Chopped parsley, for serving
- Extra virgin olive oil, for serving
- 3 tablespoons (45ml) fresh lemon juice
- 2 tablespoons (30g) tahini, well stirred before use
- 2 fresh garlic cloves
- ½ teaspoon salt
- 2–3 ice cubes
Instructions
- Step 1: Peel Chickpeas Softly: Place chickpeas in a bowl of water and rub them gently together to peel off the skins. This step is optional but helps create a creamier hummus with smoother texture. Drain thoroughly after peeling.
- Step 2: Blend Chickpeas Thoroughly: Transfer the drained chickpeas to a food processor. Blend them without adding any other ingredients until they reach a powdery consistency. Pause every minute to scrape down the sides, ensuring even blending and avoiding graininess.
- Step 3: Add Flavor Components: Add the lemon juice, tahini, garlic cloves, salt, and 2 to 3 ice cubes. Blend for about five minutes until the mixture is smooth and silky. Use the ice cubes to help achieve a silky texture traditional to hummus. If the hummus is too thick, add water 1 tablespoon at a time while blending until desired creaminess is reached.
- Step 4: Create a Swirled Presentation: Spoon the blended hummus onto a bowl. Use the back of a spoon to spread and create swirls. This enhances the dish visually and helps distribute toppings evenly.
- Step 5: Assemble Your Bowl: Arrange the fresh ingredients—baby spinach, diced cherry tomatoes, diced cucumbers, olives, and sliced red onions—over the hummus. Try to layer ingredients attractively for a visually appealing presentation. Top with chopped parsley and drizzle extra virgin olive oil over the bowl.
Notes
- Room Temperature: Store the assembled bowl covered in an airtight container at room temperature for up to 1 day to maintain freshness and texture.
- Refrigeration: Keep the bowl in an airtight container in the refrigerator for up to 3 days. Cover tightly to avoid absorption of other odors.
- Freezing: Store the hummus separately in a freezer-safe container for up to 3 months. Thaw in the refrigerator overnight before serving.
- Soaking and peeling the chickpeas for at least 8 hours before use improves hummus creaminess. This extra step is worthwhile for an extra smooth texture.
- When blending, scraping down the processor sides every minute avoids uneven blending and grainy texture.
- If the hummus tastes too sharp, blending in ½ teaspoon sugar or a drizzle of maple syrup mellows flavors without adding calories.
- Dice cucumbers and tomatoes small enough (about ¼ inch) for even layering and a balanced bite in each spoonful.
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 1g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 7g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 0mg