Vegan Mediterranean Hummus Bowl
Vegan Mediterranean Hummus Bowl- this hearty hummus bowl is a great option for a healthy and satisfying lunch or dinner and can be easily customized to suit individual tastes and preferences.
Jump to Recipe
This vegan Mediterranean hummus bowl is a healthy and flavorful dish that combines elements of Mediterranean cuisine with a plant-based twist. It consists of a base of hummus, made from chickpeas, tahini, lemon juice, garlic, and olive oil, topped with a bed of spinach and a variety of fresh vegetables, such as cherry tomatoes, cucumber, and red onion. It also includes Kalamata olives and crumbled vegan feta cheese for extra flavor.
What is a vegan Mediterranean diet?
The Vegan Mediterranean diet is a plant-based eating pattern that draws inspiration from the traditional cuisines of the Mediterranean region. This type of diet emphasizes the consumption of whole, minimally processed foods and is rich in vegetables, fruits, legumes, whole grains, and healthy fats such as olive oil.
Some common foods found in a vegan Mediterranean diet include:
- Leafy greens: spinach, kale, Swiss chard, etc.
- Vegetables: tomatoes, bell peppers, eggplant, zucchini, etc.
- Fruits: olives, grapes, figs, etc.
- Legumes: chickpeas, lentils, beans, etc.
- Whole grains: quinoa, bulgur, barley, etc.
- Nuts and seeds: almonds, sunflower seeds, pumpkin seeds, etc.
This type of diet is typically rich in antioxidants, fiber, and healthy fats. The vegan Mediterranean diet has been shown to provide numerous health benefits, including reducing the risk of heart disease, type 2 diabetes, and some forms of cancer.
Vegan Mediterranean Hummus Bowl
Ingredients needed:
1 cup quinoa, dry
3 cups baby spinach
1/2 small red onion, chopped
1 small/medium cucumber, chopped
1 1/2 cups cherry tomatoes, sliced in half lengthwise
1/2 cup Kalamata olives
1/4 cup hummus
1 15.5 oz can chickpeas, drained and rinsed
Vegan feta cheese for topping (I like Follow Your Heart)
Directions:
Add quinoa to a pot with 1 cup of vegetable broth and 1 cup of water. Bring to a boil, then reduce heat to low, cover and simmer for 10-15 minutes until water is absorbed. Remove from heat and let sit for 5 minutes. Fluff with a fork.
The chickpeas can either be cooked in an air fryer or roasted in the oven.
In the air fryer: Rinse and drain 1 can of chickpeas. Pat dry with paper towels. Toss with 1 tbsp of olive oil. Place in a single layer in the air fryer basket. Cook at 400°F for 15 minutes, shaking the basket occasionally, until crispy.
In the oven: Rinse and drain 1 can of chickpeas. Pat dry with paper towels. Toss with 1 tbsp of olive oil. Spread out in a single layer on a baking sheet. Bake at 400°F for 20-30 minutes, shaking the pan occasionally, until crispy.
Add the quinoa and chickpeas in a large bowl. Add the baby spinach, diced cherry tomatoes, chopped red onion, cucumber, and Kalamata olives. Scoop on the hummus and sprinkle with vegan feta cheese.
This recipe makes a generous amount with plenty for leftovers or this can be made as meal prep. Store leftovers in the refrigerator. They will be good for up to 3 days.
Vegan Mediterranean Hummus Bowl
Ingredients
- 1 cup quinoa, dry
- 3 cups baby spinach
- 1/2 small red onion, chopped
- 1 small/medium cucumber, chopped
- 1 1/2 cups cherry tomatoes, sliced in half lengthwise
- 1/2 cup Kalamata olives
- 1/4 cup hummus
- 1 15.5 oz can chickpeas, drained and rinsed
- Vegan feta cheese for topping (I like Follow Your Heart)
Instructions
- Add quinoa to a pot with 1 cup of vegetable broth and 1 cup of water. Bring to a boil, then reduce heat to low, cover and simmer for 10-15 minutes until water is absorbed. Remove from heat and let sit for 5 minutes. Fluff with a fork.
- The chickpeas can either be cooked in an air fryer or roasted in the oven.In the air fryer: Rinse and drain 1 can of chickpeas. Pat dry with paper towels. Toss with 1 tbsp of olive oil. Place in a single layer in the air fryer basket. Cook at 400°F for 15 minutes, shaking the basket occasionally, until crispy.In the oven: Rinse and drain 1 can of chickpeas. Pat dry with paper towels. Toss with 1 tbsp of olive oil. Spread out in a single layer on a baking sheet. Bake at 400°F for 20-30 minutes, shaking the pan occasionally, until crispy.
- Add the quinoa and chickpeas in a large bowl. Add the baby spinach, diced cherry tomatoes, chopped red onion, cucumber, and Kalamata olives. Scoop on the hummus and sprinkle with vegan feta cheese.
Looking for more salads like this Vegan Mediterranean Hummus Bowl?
Vegan Southwestern Quinoa Salad
Vegan Roasted Delicata Squash Salad
Fast and Easy Vegan Avocado Salad with Tahini Dressing
Did you try this recipe? I’d love to see the results! If you enjoyed making this Vegan Mediterranean Hummus Bowl I’d love to see yours on Instagram, just tag me @10IngredientVegan. Happy cooking!
