Easy to prepare, delicious, and somewhat healthy – Mediterranean Hummus Bowl with Quinoa.
For the hummus:
8.8 oz. (250g) chickpeas (from a can), rinsed and drained
1/4 cup (60ml) lemon juice (plus more if needed)
1/4 cup (60g) tahini (sesame paste)
2 tbsp. olive oil (plus more for serving)
1–2 garlic cloves, roughly chopped
1/2 tsp. ground cumin
1/2 tsp. salt
2–3 tbsp. cold water (plus more if needed)
For the bowl:
1 can (14 oz./400g) chickpeas
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/4 tsp. paprika powder
some olive oil
5.3 oz. (150g) quinoa (white, black, or/and red)
1 1/4 cups (300ml) water
1.8 oz. (50g) baby spinach leaves
9 oz. (250g) small tomatoes, halved
1 small red onion, sliced
1/2 cucumber, sliced
3.5 oz. (100g) feta cheese, crumbled
some black olives, sliced
some fried pimientos (optional)
For the dressing:
some olive oil
some fresh lemon juice
1. For the hummus pour the chickpeas from the can into a sieve, rinse with water and let drain. Add the tahini and lemon juice to a food processor or strong mixer and mix for a minute or so until creamy. Add the olive oil, chopped garlic, ground cumin, and salt – mix until well combined. Add about half of the chickpeas to the food processor/mixer and mix for another minute until the chickpeas are creamy. Add the remaining chickpeas and mix for 1-2 minutes more to get a smooth paste. The hummus is probably quite thick at this moment – continue mixing and add cold water until the hummus has a nice creamy and spreadable consistency. Season with some more salt and pepper if needed. Set aside until needed. This can be done up to 2 days in advance.
2. For the bowl start by roasting the chickpeas. Preheat the oven to 390°F (200°C). Line a baking sheet with baking parchment and set aside. Rinse and drain the chickpeas well, to get even more liquid removed you can place the chickpeas on paper towels. Transfer to the baking sheet and sprinkle with the garlic powder, onion powder, and paprika powder, drizzle with some olive oil and mix to combine. Roast in the oven for 20-25 minutes until nicely browned.
3. While the chickpeas are roasting cook the quinoa – rinse the quinoa first, then add together with the water to a pot and cook according to the instructions on the package. Mine took about 20 minutes of cooking and 5 minutes of steaming afterward.
4. Wash and drain the spinach leaves, wash and half the tomatoes, peel and slice the onion, wash and slice the cucumber, crumble the feta cheese, slice the olives, and fry the pimientos (optional).
5. For the dressing mix some olive oil with fresh lemon juice and season with salt and pepper to your liking. To assemble the bowl place the spinach leaves in the bowls first, the quinoa, then all the other ingredients. Add some hummus to each bowl (add oil on top), some of the roasted chickpeas, and drizzle everything with the dressing. Season with some more salt and pepper if you like.
Keywords: bowl, hummus, quinoa, feta, chickpeas, spinach, lunch, healthy