These delicious hummus bowls have creamy hummus topped with Arugula and a mediterranean style chopped salad that’s drizzled in a lemon olive oil dressing. Serve alongside warmed pita bread for a levelled up lunch or light dinner.
I’ve included some of my favourite Mediterranean ingredients to make this not only beautiful but super tasty hummus bowl recipe. I recommend using my super creamy hummus recipe as it makes smooth and creamy hummus every time. Made using chickpeas, tahini, olive oil, garlic and lemon juice, hummus is incredibly nutritious and taste SO good! This recipe is perfect to meal prep for lunches as it makes 4-6 serves, depending on your appetite!
What’s to Love About Hummus Bowls
- protein – hummus is a great plant-based source of protein, with each serve providing 11 grams of protein. To increase the protein even more, serve alongside Zucchini Turkey Meatballs, roasted chicken or beef meatballs.
- allergy friendly – this recipe is gluten-free, dairy-free, nut-free and egg free.
- quick and easy – have this ready made and ready to eat in a total time of just 20 minutes.
- healthy – loaded with vegetables, healthy fats, fiber and protein, this recipe is nutritionally balanced.
Ingredients Notes & Substitutions
One of the best things about this hummus bowls recipe is just how flexible it is. Follow the recipe just as it is or change things up depending on what ingredients you have on hand or what you feel like. I’ve listed all of the simple ingredients that you will need to make this recipe below as well as any possible substitutions.
- hummus – I’ve used homemade hummus for this recipe but you can also use store bought. You can also use a different variety of hummus like red pepper hummus, pumpkin hummus or sweet potato hummus. Whichever you choose, you will need about 1/2 cup of hummus per bowl.
- grape tomatoes – you can use cherry tomatoes instead of grape tomatoes if that’s what is available.
- Lebanese cucumber – you can use your favourite variety of cucumber here.
- red capsicum – or red bell pepper to my US friends.
- red onion – or swap for quick pickled red onions.
- fresh parsley – you can swap for other fresh herbs like basil, cilantro or fresh mint (fresh mint would be really yummy!)
- kalamata olives – definitely buy pitted olives to save you time.
- rocket – also known as arugula. You can swap rocket out for another leafy green like baby spinach or baby kale.
Dressing Ingredients
- lemon juice
- extra-virgin olive oil
- dried oregano
- honey
You could also swap this dressing for another dressing like:
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To Serve
I love topping the bowls with a sprinkle of paprika (you could use cumin instead) and serving alongside warmed pita (I’ve used a gluten-free pita). You can warm the pita in foil in the oven or warm up in the microwave, it’s up to you! If you would like to add even more nutrition to these bowls you could serve with your favourite grain like cooked quinoa, farro or brown rice. Or serve topped with Zucchini Turkey Meatballs (pictured) for a protein boost.
How to Make Hummus Bowls
First make the salad by adding the diced grape tomatoes, cucumber, capsicum and red onion to a bowl. Add the chopped parsley and then toss everything to combine.
Make the dressing by adding the lemon juice, olive oil, honey and oregano to a jar. Place the lid on firmly and then shake vigorously to combine. If you’re serving the hummus bowls straight away then drizzle the dressing over the salad and toss to combine. If you’re meal prepping the hummus bowls then leave the dressing off and divide between 6 small dressing containers to pop into the containers and drizzle over the salad before eating.
To serve, take around a half cup of hummus and spread it over the base of a shallow bowl. If meal prepping then spread the hummus across the base of a glass airtight container.
Add a handful of rocket to each bowl or container and then top with spoonfuls of the chopped salad. Drizzle with the dressing and then serve with a sprinkle of paprika and some warmed pita.
Storage
Store the leftovers in seperate airtight containers in the fridge for up to 4 days. If meal prepping, as I mentioned, leave the dressing off until the day of eating.
Hummus Bowls
Equipment
- Chopping Board
- Medium Mixing Bowl
- Spoon
- Glass jar
Ingredients
- 700 grams hummus, or 750 grams store bought hummus
- 200 grams grape tomatoes, or cherry tomatoes
- 2 Lebanese cucumbers, diced
- 1 red capsicum, core and seeds removed, diced
- 1/3 cup kalamata olives, pitted, roughly chopped
- ¼ red onion, peeled and finely diced
- 60 grams arugula
- small handful parsley, finely chopped
- 2 tablespoons lemon juice
- 2 tablespoons extra virgin olive oil
- ¼ teaspoon dried oregano
- 1 teaspoon honey
To serve
- ½ teaspoon sweet paprika
- Pita, optional
Instructions
- Make the salad by adding the diced grape tomatoes, cucumber, capsicum and red onion to a medium mixing bowl as well as the chopped parsley. Toss to combine.
- Add the lemon juice, olive oil, dried oregano, honey and a pinch of salt to a glass jar and place the lid on firmly. Shake vigorously until well combined.
- Take around ½ cup hummus and spoon it into a bowl, using the bottom side of the spoon to spread it out, taking up about half of the bowl. Add the rocket to the other half of the bowl.
- Top each bowl with spoonfuls of the salad and then drizzle the salad and rocket with the dressing. Sprinkle paprika over the hummus and salad in each bowl. Serve with a side of warmed pita bread if desired.
Notes
Add Protein Boost
To add extra protein to this dish, try adding one of the protein options below:- zucchini turkey meatballs
- beef meatballs
- tinned tuna
- 2 boiled eggs
- roasted chicken
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