Mediterranean Diet Friendly Vegan Hummus Bowl

Total time50 min

Prep time20 min

Cook time30 min

Mediterranean Diet Friendly Vegan Hummus Bowl

Creamy homemade hummus forms the base of this bowl, blended smooth with tahini, fresh lemon juice, and garlic until it turns pale and spreadable. Crispy roasted chickpeas add serious crunch, tossed in smoked paprika, cumin, and a touch of cayenge for warmth in every bite. Diced cucumber, cherry tomatoes, red onion, and fresh parsley bring a bright, juicy contrast on top, all finished with a generous drizzle of olive oil and a dusting of za'atar. Warmed pita on the side makes it easy to scoop up every last bit of hummus and veggies. Built around chickpeas, produce, herbs, and good olive oil, this bowl fits naturally into a Mediterranean-style way of eating. It's colorful, satisfying, and easy to pull together for a weeknight lunch or a light dinner spread.

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Ingredients

4 servings

For the hummus

2 cans (15 oz each) chickpeas, drained and rinsed, divided
Goya Peas Chick Garbanzos Can - 15.5 Oz O Organics Organic Beans Garbanzo - 15 Oz Jacks Quality Beans Organic Low Sodium Garbanzo - 13.4 Oz Green Valley Organics Beans Garbanzo Pouch - 15.5 Oz DeLallo Chickpeas - 14 Oz
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½ cup tahini
3 tbsp fresh lemon juice (from about 1 large lemon)
2 cloves garlic, peeled
½ tsp ground cumin
½ tsp salt
3–5 tbsp ice water
1 tbsp olive oil

For the roasted chickpeas

1 can (15 oz) chickpeas, drained, rinsed, and patted dry
1 ½ tbsp olive oil
1 tsp smoked paprika
½ tsp ground cumin
¼ tsp cayenne pepper
¼ tsp salt

For the bowls

1 english cucumber, diced
1 cup cherry tomatoes, halved
½ small red onion, thinly sliced
¼ cup fresh parsley, roughly chopped
2 tbsp olive oil, for drizzling
1 tbsp za'atar

For serving

pita bread, warmed (optional)
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This ingredient likely doesn’t work for the diet.

Instructions

1
Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
2
Spread the patted-dry chickpeas for roasting in a single layer on the prepared baking sheet. Drizzle with 1 1/2 tbsp olive oil and toss with the smoked paprika, cumin, cayenne, and 1/4 tsp salt until evenly coated. Roast for 25–30 minutes, shaking the pan once halfway through, until the chickpeas are deep golden and crisp on the outside.

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