Mediterranean Rice Bowl With Hummus

Name: Mediterranean Rice Bowl With Hummus
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Ingredients: 1 cup cooked brown rice; 1/2 cup cherry tomatoes, halved; 1/2 cucumber, diced; 1/4 red onion, thinly sliced; 1/2 bell pepper, chopped; 1/4 cup Kalamata olives, pitted and sliced; 1/4 cup feta cheese, crumbled; Fresh parsley for garnish; 1 can (15 oz) chickpeas, drained and rinsed; 2 tbsp tahini; 2 tbsp extra virgin olive oil; 1 clove garlic, minced; Juice of 1 lemon; Salt to taste; Water as needed for consistency

Highlighted under: Fresh Inspirations

I absolutely love creating simple yet flavorful meals, and the Mediterranean Rice Bowl with Hummus is one of my favorites. With a vibrant mix of fresh vegetables, fragrant spices, and creamy hummus, this dish is perfect for a quick lunch or dinner. The best part is how customizable it is; you can easily swap ingredients based on what you have on hand or your personal taste. I've enjoyed making this bowl countless times, and it's always a hit at the table, filled with nutrients and bursting with flavor.

Created by

Natalie Warren

Last updated on 2026-02-08T01:04:36.784Z

I remember the first time I made this Mediterranean Rice Bowl with Hummus; it was a hot summer day, and I wanted something light yet satisfying. I experimented with various herbs and spices, ultimately landing on a blend that beautifully complements the hummus. It was a revelation! I’ve found that using high-quality ingredients really makes a difference in flavor, especially the extra virgin olive oil and fresh herbs.

This bowl is so versatile that I often prepare the rice and chop the veggies in advance. That way, I can throw it together in less than 10 minutes during the week, ensuring I have a delicious, nutritious meal ready at a moment's notice. Trust me, once you try it, it will become a staple in your kitchen!

Why You Will Love This Recipe
Fresh, vibrant ingredients that brighten your day
Creamy hummus adds a delightful texture and flavor
Quick and easy, perfect for weeknight dinners or meal prep

Understanding the Ingredients

The foundation of the Mediterranean Rice Bowl is the brown rice, which provides a nutty flavor and chewy texture. Brown rice is high in fiber, making it a healthier choice compared to white rice. For a quicker meal, you can use pre-cooked grains or even cauliflower rice for a low-carb alternative. If you're not a fan of brown rice, quinoa or bulgur can also work well, providing a light and fluffy base for your colorful toppings.

Fresh vegetables contribute not only flavor but also a range of nutrients to your bowl. The cherry tomatoes burst with sweetness, while the cucumber adds a refreshing crunch. Opt for seasonal vegetables to elevate the freshness of your bowl. You could replace the bell pepper with roasted zucchini or add in some artichokes for an extra Mediterranean touch. Remember, the more colorful your bowl, the more inviting it becomes!

Perfecting the Hummus

Hummus is the star of this dish, providing a creamy texture that complements the other ingredients. To achieve the best consistency, ensure your chickpeas are well-drained and rinsed before blending. If you prefer a super smooth hummus, consider peeling the skins off the chickpeas—this takes a bit longer but results in an ultra-creamy finish. Additionally, the amount of water you add can significantly impact the texture; aim for a consistency that’s spreadable but still thick enough to hold its shape on the bowl.

When seasoning your hummus, the brightness of the lemon juice is key. Start with the juice of half a lemon, then taste and adjust to find the right balance for your palate. A dash of smoked paprika or a sprinkle of cumin can provide a deeper flavor profile. If you have nut allergies, you can substitute tahini with sunflower seed butter for a different, but equally tasty, twist on traditional hummus.

Ingredients

For the Rice Bowl

1 cup cooked brown rice
1/2 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 red onion, thinly sliced
1/2 bell pepper, chopped
1/4 cup Kalamata olives, pitted and sliced
1/4 cup feta cheese, crumbled
Fresh parsley for garnish

For the Hummus

1 can (15 oz) chickpeas, drained and rinsed
2 tbsp tahini
2 tbsp extra virgin olive oil
1 clove garlic, minced
Juice of 1 lemon
Salt to taste
Water as needed for consistency

Instructions

Prepare the Hummus

In a food processor, combine the chickpeas, tahini, olive oil, garlic, lemon juice, and salt. Blend until smooth, adding water a tablespoon at a time until you achieve your desired consistency. Taste and adjust seasoning if needed.

Assemble the Rice Bowl

In a large bowl, layer the cooked brown rice at the bottom. Top it with cherry tomatoes, cucumber, red onion, bell pepper, olives, and feta cheese. Spoon generous amounts of the hummus over the top.

Garnish and Serve

Finish by garnishing with fresh parsley. Enjoy your colorful Mediterranean Rice Bowl with Hummus immediately or store the ingredients separately in the fridge for later!

Pro Tips

Feel free to add grilled chicken or roasted veggies for extra protein and flavor. This recipe is very adaptable, so use whatever ingredients you have on hand that fit the Mediterranean theme.

Make-Ahead and Storage Tips

The Mediterranean Rice Bowl is an excellent recipe for meal prep; the ingredients can be prepared in advance and stored separately. The hummus can be made up to a week ahead and stored in an airtight container in the refrigerator. For the veggies, consider chopping them a day in advance and keeping them in a sealed container to maintain freshness. When you're ready to eat, simply assemble your bowl, and enjoy the fresh flavors without the hassle of daily prep.

If you have leftover rice or hummus, they can be frozen for later use. Place them in airtight freezer bags, making sure to remove as much air as possible to prevent freezer burn. The rice will take about 4-6 months in the freezer, while hummus can last for up to 3 months. Thaw them overnight in the fridge before reheating to get them back to their prime for your next Mediterranean meal.

Serving Suggestions

This Mediterranean Rice Bowl is incredibly versatile and can be served as a full meal or as part of a larger spread. Pair it with warm pita bread and a light salad for a complete dining experience. You could also serve it alongside grilled chicken or shrimp for added protein, making it great for gatherings or family dinners. For a vegetarian protein boost, consider adding roasted chickpeas or falafel on top to complement the existing flavors.

To elevate the dish further, consider drizzling a balsamic glaze or a squeeze of fresh lemon juice over the top before serving. This adds a pop of acidity that contrasts beautifully with the creamy hummus and rich olive oil. Feeling adventurous? Try out some variations by swapping in different bases like quinoa or couscous, or adding a handful of arugula or spinach for extra greens.

Questions About Recipes

→ Can I make this bowl vegan?

Absolutely! Simply omit the feta cheese, and you will have a delicious vegan meal.

→ How do I store leftovers?

Store the rice, veggies, and hummus separately in airtight containers in the refrigerator for up to 3 days.

→ Can I use white rice instead of brown rice?

Yes, you can substitute white rice, but brown rice adds more fiber and nutrients.

→ Is this recipe gluten-free?

Yes, this recipe is naturally gluten-free as long as you use gluten-free hummus and rice.