VEGAN MEDITERRANEAN BOWLS (W/ HUMMUS DRESSING)
Enjoy the vibrant flavors of these Vegan Mediterranean Bowls! Featuring a base of crisp lettuce and quinoa, topped with fresh veggies,protein-rich chickpeas, and a zesty hummus dressing, this bowl is a perfect balance of taste and nutrition.
Ingredients
For the Bowl:
- 2 ½ cups lettuce (shredded)
- 1 cup quinoa (cooked)
- 1 cup chickpeas (canned, rinsed and drained)
- 1 cucumber (small, with thin skin or 2-3 minis, diced)
- 1 red bell pepper (small, or 2-3 minis, diced)
- 1/4 cup red onion (finely chopped)
- 1/4 cup Kalamata olives (pitted and halved)
- 1/2 cup cherry tomatoes (halved)
- 1/4 cup fresh parsley (chopped)
- 1 Tbsp fresh mint (chopped, optional)
- 1/4 cup pine nuts (toasted, optional)
For the Hummus Dressing:
- 1/2 cup prepared hummus (Oil-Free, recipe link in the notes)
- 1 Tbsp Dijon mustard
- 2 Tbsp lemon juice
- 1/2 tsp Italian herbs
- 1-2 Tbsp water (to thin to desired consistency)
- Salt and black pepper (to taste)
Instructions
- Prep the Veggies: Wash and dice the cucumber, red bell pepper, and red onion. Halve the Kalamata olives and cherry tomatoes. This prep work ensures that all ingredients are ready to be arranged beautifully in your bowls.
- Prepare the Hummus Dressing: In a small bowl, combine the hummus, Dijon mustard, lemon juice, and Italian herbs. Mix well until smooth. Gradually add water, adjusting one tablespoon at a time until the dressing reaches your desired consistency. It should be creamy enough to pour easily. Season with salt and black pepper according to your taste.
- Layer and Arrange the Ingredients: Start by dividing the shredded lettuce between two bowls, placing it at the bottom to form a fresh, crisp base. Next, arrange the prepped ingredients—cooked quinoa, chickpeas, diced cucumber, diced red bell pepper, finely chopped red onion, halved Kalamata olives, and halved cherry tomatoes—neatly around each bowl. Sprinkle the chopped fresh parsley and fresh mint (if using) over the top to add a burst of flavor and color.
- Finish and Serve: If using, sprinkle each serving with toasted pine nuts. This topping adds a delightful crunch and nutty flavor. Drizzle the hummus dressing over each bowl just before serving to keep everything fresh and vibrant.
Notes
- Lettuce Selection: Choose crisp varieties like romaine or iceberg for better texture and crunch. These types of lettuce hold up well under the dressing without wilting too quickly.
- Quinoa Cooking Tip: For fluffier quinoa, rinse it under cold water before cooking to remove the saponins, which can cause bitterness. Use a 1:2 ratio of quinoa to water, boil, then simmer covered for about 15 minutes until the water is absorbed. My recipe has more details here.
- Customization Options:
- For additional nutrition and flavor layers, add other vegetables, such as sliced radishes, avocado, or spinach.
- If you are looking for a different protein source than chickpeas, consider adding grilled tempeh or tofu for extra protein. Other suggestions are in the ingredient notes.
- Dressing Consistency: Adjust the consistency of the hummus dressing according to your preference. Add more water for a thinner dressing; add less for a thicker, more dip-like consistency. Prepare my Oil-Free, Tahini-Free Hummus recipe.
- Serving Suggestion: This bowl is best served fresh, but if you plan to prepare it ahead of time, keep the dressing separate and add just before serving to maintain the freshness and crunch of the vegetables.
- Seasonal Adaptations: Adapt the ingredients based on seasonal availability. This enhances flavor, supports local agriculture, and reduces your carbon footprint.
- Nut Allergies: If you or someone consuming this meal has nut allergies, omit the pine nuts or replace them with seeds like pumpkin or sunflower for a similar texture.