Mediterranean Hummus Bowl Recipe
This vegetarian hummus bowls recipe features shawarma tofu with Mediterranean-inspired veggies, olives and easy homemade hummus.
Introduction
If you’re looking for a healthy, fresh and delicious homemade bowl, you’ll love these plant-based hummus bowls! They’re packed with nutritious ingredients, easy to make, and full of flavour.
These bowls are a delicious way to include more fibre-rich colourful veggies and nutritious foods like olives and chickpeas in your diet. They’re also high in protein thanks to the crispy baked tofu!
Whether you make them for a healthy meal prepped lunch or whip them for a weeknight dinner, you’ll love these for a yummy go-to recipe the whole family will enjoy.
Ingredients
- Tofu: These bowls feature shawarma-inspired tofu coated in spices and baked. Use extra-firm tofu and press it beforehand if you can.
- Spices: You’ll need cumin, cinnamon, ginger, coriander, garlic powder, cayenne and paprika. If you’re missing coriander, cinnamon or ginger, no big deal. The main ones are paprika, cumin and garlic powder.
- Olive Oil: The oil recipe contains just 1 tbsp of oil used for the tofu. You can use another cooking oil if preferred, such as avocado oil.
- Cornstarch: This is optional but helps add a crispy coating to the tofu.
- Chickpeas: You’ll need 2 cans of chickpeas, 1 19 oz can (2 cups) and 1 15 oz can (1.5 cups). Drain and rinse them both before use. You can use store-bought hummus to save time. You’ll want about 1/3 cup per bowl.
- Lemon: You’ll need 1-2 fresh lemons to make the lemon juice for the hummus.
- Tahini: You’ll need tahini to make the hummus.
- Garlic: I like fresh garlic here but you could use 1 tsp garlic powder if you don’t have fresh garlic available.
- Greens: Use baby spinach, baby kale or regular kale. If you’re using regular kale, you’ll want to massage it with a little olive oil to soften.
- Fresh Veggies: You’ll need red onion, cherry or grape tomato (or any fresh tomato) and cucumber. No big deal if you’re missing one or you can swap other veggies like zucchini, cauliflower or bell pepper.
- Olives: I used kalamata olives but sliced black olives would also work.
- Quinoa: Optional for but a more substantial bowl you can add a scoop of cooked quinoa to each bowl. Brown rice or farro would also work well.
- Serving: Serve with a drizzle of olive oil, squeeze of lemon juice, hot sauce and any dairy-free or regular feta or other cheese you like (or try this tofu feta).
Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
Additions
- Add tzatziki, toasted pita chips, scallions, sun-dried tomatoes, roasted red pepper or pickled red onion.
- Add a spoonful of hemp seeds, pumpkin seeds or sunflower seeds.
- Use this mashed chickpea tabouleh instead of the additional whole chickpeas.
- Use this quinoa tabouleh instead of adding quinoa.
- Make crispy chickpeas with the second can of chickpeas.
- Use orzo instead of a grain like quinoa.
- Add tofu feta.
- Add a sprinkle of finely chopped fresh herbs like parsley, dill or cilantro.
- Drizzle with extra virgin olive oil before serving.
- Serve with fresh pita.
- Add this roasted cauliflower or steamed broccoli.
- Add falafel to make a hummus falafel bowl.
- Try this parsley salsa verde or hot maple-chili dressing spooned over the bowls.
Step-by-Step Instructions
Before You Start: Ideally, press the block of tofu for 10-30 minutes to remove excess moisture. Use a tofu press or wrap it in a dish cloth and place a heavy object like a skillet on top of it.
Step 1: Bake the tofu.
Preheat the oven to 400 F then break the tofu into bite-sized pieces in a bowl. Breaking it up instead of cubing it creates rough edges for a crispier and more textured result!
Toss the tofu pieces with all of the spices, olive oil and optional cornstarch. The cornstarch helps to add a crispy layer to the tofu as it bakes, though it is optional.
Bake the tofu for 25-30 minutes, tossing after 20 minutes, until golden brown and crispy around the edges.
Quick Note: If you’d like to add a grain like quinoa, farro or brown rice to the bowls, start cooking that now if you don’t have any on hand.
Step 2: Make the hummus.
While the tofu is baking, add all of the hummus ingredients, except for the water, to a food processor and blend until smooth.
Slowly add water 1 tbsp at a time if needed to adjust the consistency to your liking. You can also use the aquafaba from the can of chickpeas for extra liquid.
Step 3: Assemble the bowls.
Divide all the ingredients between 4 servings. You can either spread the hummus on the bottom or side of the bowl, then assemble all the other ingredients on top or to the side, or start with a bed of greens and pile everything else on top.
Serve with your choice of toppings like a drizzle of olive oil, squeeze of lemon, hot sauce and/or sprinkle of feta.
Quick Tip: These bowls are fun to customize and make your own! See below for more topping and addition ideas!
Recipe FAQs
Yes, these bowls are naturally gluten-free without any adjustments.
Yes, these bowls are vegetarian and vegan without any adjustment, though note that if you’re serving with cheese to choose dairy-free feta or make your own tofu feta.
Yes. You can save time by using your favourite store-bought hummus, though the hummus portion of the recipe is quite quick and easy to prepare!
You could also try this roasted red pepper hummus or edamame hummus for a twist on this recipe.
You can store hummus bowls in an airtight container in the fridge for up to 3 days.
Hummus bowls are not suitable for freezing due to the fresh vegetables.
Did you try this recipe? I’d love to hear about it! Scroll down to the comment section to leave a star rating and review.
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Vegetarian Hummus Bowls
- Prep Time: 15 mins
- Cook Time: 30 mins
- Total Time: 45 minutes
- Yield: 4
- Category: Main Dish
- Cuisine: American
- Diet: Vegan
Description
These fresh and delicious hummus bowls with Shawarma-spiced tofu bites are perfect for meal prep or a healthy, flavourful meal any night of the week!
Ingredients
For the Tofu
- 1 350 g package of extra-firm tofu, pressed
- 1 tsp smoked paprika
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/2 tsp cumin
- 1/2 tsp garlic powder
- 1/4 tsp ginger
- 1/4 tsp cinnamon
- 1/4 tsp coriander
- 1/4 tsp cayenne pepper, optional
- 1 tbsp olive oil
- 1 tbsp cornstarch, optional
For the Hummus
- 1 19 oz can chickpeas, drained and rinsed (2 cups)
- 1/4 cup lemon juice (60 mL)
- 1/4 cup tahini (60 g)
- 1/2 tsp salt, or more to taste
- 2 cloves garlic
- 1–4 tbsp water or aquafaba, if needed
- fresh ground black pepper, to taste
For the Bowls
- 1 15 oz can chickpeas, drained and rinsed (1.5 cups)
- 4 handfuls baby spinach or baby kale
- 1 small red onion, thinly sliced (or pickled red onion)
- 1 cup cherry or grape tomato, halved
- 1 cup kalamata olives, preferably pitted
- 1 cucumber, chopped
- 1 cup cooked quinoa, optional
- feta cheese, optional for serving
- extra-virgin olive oil, optional for serving
- lemon, optional for serving
- hot sauce, optional for serving
Instructions
- Press Tofu: This is optional but pressing for just 5-10 minutes will help remove excess water, though you can leave it for up to 30 minutes. Use a tofu press or wrap the tofu in a dish cloth and put it on a plate. Place a heavy object such as a skillet on top of it and let it sit.
- Bake Tofu: Preheat the oven to 400 F. Break the blog of tofu into bite-sized pieces in a bowl. Add all the spices, oil and cornstarch, if using. Toss to coat. Spread the tofu on a baking pan and bake for 30 minutes until crispy and golden brown.
- Cook Grains: Optional but if you’d like to add a grain like quinoa, farro or brown rice to your bowl, cook it now according to package instructions.
- Prepare Hummus: Add all of the hummus ingredients, except the water, to a food processor and blend until smooth. If needed, add water 1 tbsp at a time to reach your desired consistency.
- Assemble Bowls: You can either spread the hummus on the bottom or side of the bowl (scoop hummus by equal spoonfuls into each bowl until you use all of it), then assemble all the other ingredients on top or to the side, or start with a bed of greens and place everything else on top, finishing with a big scoop of the hummus. Serve with a sprinkle of feta, a squeeze of fresh lemon, a drizzle of olive oil and hot sauce, if desired.
Notes
- Hummus can be prepared 1-2 days in advance. Assembled bowls can be stored in the fridge for up to 4 days in a sealed container.
Nutrition
- Serving Size: 1 bowl
- Calories: 489
- Sugar: 3 g
- Fat: 24 g
- Carbohydrates: 47 g
- Fiber: 15 g
- Protein: 25 g
Keywords: hummus bowl recipe
Hi
Is the nutritional info with or without quinoa? I guess with..
Thanks
Without quinoa, as it’s an optional ingredient. Thanks!
Made these for meal prep and they were great. I pretty much followed everything as written. I just left the hummus separate and added them to the bowls right before we ate them. I recommend adding lemon, hot sauce, tiny bit of olive oil and salt and pepper and mixing it all up…really good! Thanks for the recipe.
★★★★★