Description
Mediterranean Hummus Bowl
Ingredients
For the Hummus:
1 can (15 oz) chickpeas, drained and rinsed
3 tbsp tahini
2 tbsp olive oil
2 tbsp fresh lemon juice
1 clove garlic, minced
1/4 tsp cumin
Salt to taste
For Toppings:
1/2 cup cherry tomatoes, roasted or fresh
1/2 cup diced cucumber
1/4 cup Kalamata olives
1/4 cup green olives
2 tbsp crumbled feta cheese
Fresh parsley, chopped
Paprika and olive oil for garnish
Directions
Make the Hummus:
Blend chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt in a food processor. Add a splash of water for a creamier texture, if needed.
Prepare the Bowl:
Spread the hummus in a shallow bowl, creating a slight well in the center.
Add Toppings:
Arrange roasted cherry tomatoes, diced cucumber, olives, and feta cheese on top of the hummus.
Garnish:
Drizzle with olive oil, sprinkle paprika, and finish with fresh parsley.
Serve:
Pair with warm pita bread, veggie sticks, or crackers for dipping!
Prep Time: 15 minutes
Cook Time: 5 minutes (for roasting tomatoes, optional)
Total Time: 20 minutes
Servings: 4
Calories: ~220 kcal per serving
#MediterraneanEats #HealthySnacks #HummusLove #PlantBasedMeals #QuickAndEasy
Step-by-Step Guide
1. Prepare the Chickpeas: Drain and rinse the canned chickpeas thoroughly. For an ultra-smooth texture, you can optionally peel the chickpeas by gently rubbing them in a clean kitchen towel.
2. Blend the Base: In a food processor, combine the chickpeas, tahini, olive oil, fresh lemon juice, minced garlic, cumin, and a pinch of salt. Process until the mixture is mostly smooth.
3. Adjust Consistency: With the processor running, slowly add 1-3 tablespoons of ice water through the feed tube. Stop and scrape down the sides. Continue processing until the hummus is perfectly creamy and smooth, about 2-3 minutes total.
4. Season: Taste and adjust seasoning, adding more salt, lemon juice, or cumin as desired.
5. Assemble the Bowl: Using the back of a spoon, spread the hummus in a wide, shallow bowl, creating a slight well in the center to hold toppings.
6. Add Toppings: Artfully arrange your prepared toppings—cucumber, olives, tomatoes, feta—in distinct sections or mixed together over the hummus.
7. Final Garnish: Finish with a generous drizzle of extra virgin olive oil, a sprinkle of paprika, and a handful of fresh chopped parsley.
Serving Suggestions
This bowl is a versatile centerpiece. Serve it as a substantial snack or light meal with warm pita bread, pita chips, or crunchy vegetable sticks like carrots and bell peppers. For a heartier lunch, add a side of quinoa or a simple green salad. It also makes a fantastic, shareable appetizer for gatherings.
How-to Summary
Blend chickpeas with tahini, lemon, garlic, and spices to create a creamy hummus base. Spread it in a bowl and top with fresh Mediterranean vegetables like cucumber and tomato, briny olives, and tangy feta cheese. Garnish with olive oil, paprika, and herbs for a quick, healthy, and visually stunning dish.
Frequently Asked Questions
Can I use dried chickpeas instead of canned? Absolutely. Soak 1/2 cup of dried chickpeas overnight, then simmer until very tender (1-2 hours). This often yields a smoother, more flavorful hummus.
My hummus is too thick. How do I fix it? The easiest fix is to add more liquid. While processing, slowly add more ice water, a tablespoon at a time, until your desired consistency is reached. Additional lemon juice or olive oil also works.
What can I substitute for tahini? While tahini is traditional, in a pinch you can use a smooth, natural almond or cashew butter. The flavor will be different but still delicious.
How long will the hummus bowl keep in the fridge? Store assembled bowls (covered) for up to 1 day. For best results, store the hummus and toppings separately for up to 4-5 days, assembling just before serving.
Is this recipe vegan? It is easily made vegan by omitting the feta cheese or using a plant-based alternative. All other core ingredients are plant-based.
Common Mistakes to Avoid
- Using Canned Chickpea Liquid (Aquafaba): Avoid using the liquid from the can in this recipe. For a creamy texture, use fresh ice water instead, as aquafaba can impart a metallic taste.
- Under-blending: Don’t rush the blending process. Process for a full 2-3 minutes to achieve a light, creamy texture rather than a grainy paste.
- Skipping the Garnish: The final drizzle of olive oil and sprinkle of paprika are not just for looks; they add crucial flavor and richness to every bite.
Conclusion
The Mediterranean Hummus Bowl is more than just a snack; it’s a vibrant, nutritious, and customizable meal that celebrates fresh flavors. By mastering the simple creamy hummus base and piling on your favorite toppings, you can create a satisfying dish perfect for any occasion. It’s a testament to how a few quality ingredients can come together to create something truly special and delicious.