Mediterranean Hummus Bowls
CONFESSION: I AM NOT A SALAD EATER!
You read that right. I’m a dietitian who doesn’t eat salad. Don’t get me wrong, I love my veggies, but a big bowl of greens with dressing on top just isn’t my thing. Salads full of STUFF? That’s my jam. Which is where is recipe comes in! With the weather warming up, and my desperate attempt to get into the salad game, I came up with some salad recipes that act more as bowls – still full of veggies but mixing it up from mundane romaine.
The star of this salad? That dollop of hummus on top! I picked up these single-serving packs from Costco (Kirkland brand) and they have been a lifesaver for meal prepping! Sometimes I’ll get on a kick for hummus for a week, then forget that I still have a half-full tub in my refrigerator allowing it to go bad and then straight into the trash. These mini cups stay fresh, can be thrown into the freezer for long-term keeping, and can be recycled once you’ve scooped all the good stuff out!
Hummus, made mostly of chickpeas and tahini is a great plant-based protein option for salads, wraps, and everything in between. I chose to use it for this recipe because it acts as a source of protein and healthy fats, as well as the dressing! I used an “original” flavored hummus for this recipe, but anything could be used! I also love garlic and red pepper!
LET’S TALK HEALTHY FATS FOR A SECOND.
This salad bowl is full of them. One of the biggest mistakes I hear when people try to “diet” on salads, is going full-on veggie with fat-free dressing, and nothing else. Not only does this keep your salad super low-calorie, meaning you’ll probably be hungry sooner than you were hoping, but you’re not getting all of the nutrients those greens and veggies provide!
Fat-soluble vitamins found in vegetables (vitamins A, D, E, and K) need fat in order to be fully and properly absorbed and utilized by the body. Adding a dressing with fat, hummus, cheese, or olives (or maybe a little bit of everything!) to your salad helps you get the most out of your bowl and keeps your body nourished! Plus fat helps fulfill the sensation of satiety, or feeling full, and will keep you feeling fuller a little longer (protein helps with this as well!).
Feeling the hunger for this powerful bowl of veggies yet? It’s simple to prep, easy to assemble, and delicious for meal-prepped lunches, or dinners on the patio.
Mediterranean Hummus Bowls
Prep Time: 20 min
Servings: 4
INGREDIENTS
2 c quinoa, cooked and cooled
4 c spinach
1/2 c feta cheese, crumbled
1/2 c kalamata olives, pitted
4 single servings of hummus or 1/4 cup
1 English cucumber
2 c grape tomatoes
1 tbsp. olive oil
1 tbsp. balsamic vinegar
2 tsp. oregano
1 tsp. garlic powder
1 tsp. lemon juice
salt and pepper
INSTRUCTIONS
To make the cucumber salad, slice the cucumber then cut the slices into quarters and place into a medium mixing bowl.
Slice the tomatoes in half and add into the mixing bowl.
Add the olive oil, vinegar, oregano, lemon juice, and garlic powder. Mix until cucumber and tomato are coated with the spice mixture and set to the side.
Slice the olives in half lengthwise and set to the side in a small bowl.
To assemble the salad bowls, place 1 cup of spinach, each, in 4 separate bowls (or if you're meal prepping, use whatever tupperware you are planning to use for the week).
Add 1/2 cup of quinoa, 2 Tbsp. crumbled feta, 2 Tbsp. kalamata olives, and 3/4 cup of the cucumber tomato salad into each salad bowl like in the picture, or however you like!
Top it off with a serving of hummus, pre-portioned or 1/4-1/3 cup from a tub.
Enjoy as a salad, or add some crackers for scooping!
NUTRITION INFO (1 BOWL)
Calories: 479, Fat: 30g, Carbohydrates: 43g, Fiber: 7g, Sugar: 4g, Added Sugar: 0g, Protein: 15g
MAKE IT PALEO
Try cauliflower rice instead of quinoa.
Switch out the hummus for your favorite paleo-friendly protein source.
Skip the cheese.
WANT MORE PROTEIN?
Add your favorite protein to top it off! I recommend grilled chicken or salmon.
WANT EXTRA CARBS?
Add some crackers for scooping some of that hummus.
Double up on quinoa (there’s extra protein there too!).
I made this recipe as my week of meal-prepped lunches and it worked PERFECTLY! 4 servings to get my through my work week (I work from home a couple days a week). So if you want to make it fit a full 5-day work week – either add a little extra to the recipe above, or stick with the 4-day meal prep and order out with co-workers one day – because we all deserve a day to #treatyoself.
xx,
mallory