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Mediterranean Hummus Bowl with Tzatziki

Yields6 Servings

For the bowls
 15.50 oz canned chickpeas, rinsed and drained
 1 tbsp garlic herb seasoning (no salt added)
 ½ tbsp olive oil
 3 cups cooked brown rice
 ½ red onion, diced
 1 cucumber, de-seeded and diced
 ½ cup white wine vinegar
 ¼ tsp salt
 6 tbsp feta cheese, reduced fat
 1 pt cherry tomatoes, quartered
For the hummus
 15.50 oz canned chickpeas, rinsed and drained
 1 clove garlic
 ½ tsp salt
 4 tbsp lemon juice
 ¼ cup water
 3 tbsp tahini
 2 tbsp olive oil
For the Tzatziki
 1 cup grated cucumber
 ¾ cup plain 2% Greek yogurt
 1 tbsp olive oil
 1 tbsp fresh dill, chopped
 ½ tbsp lemon juice
 1 clove garlic
 ¼ tsp salt

For the roasted chickpeas: Preheat the oven to 425 F. After rinsing and draining the chickpeas, press as much liquid out of them as you can, using a paper towel. Pour the chickpeas on a baking sheet lined with parchment paper. Drizzle with olive oil and stir until evenly coated. Sprinkle with garlic herb seasoning and stir again until evenly coated. Place in the oven and roast for 20-25 minutes (10 minutes in convection oven).


Meanwhile, cook the rice according to package instructions.


For the pickled cucumber and onions: Combine diced cucumber, diced red onion, white wine vinegar, and salt in a bowl and stir until ingredients are evenly distributed. Set aside.


For the hummus: Drain and rinse chickpeas. Roll lemon on counter, pressing down with the palm of your hand to help release juices. Cut lemon in half and squeeze juice over a mesh strainer to catch the seeds. Place the chickpeas, garlic, salt, lemon juice, water and tahini in the bowl of a food processor. Process until well mixed, scraping down the sides with a spatula as needed. With the processor running, drizzle in the olive oil. Process until smooth. Transfer to a small bowl. (Option to use your favorite store bought hummus!)


For the tzatziki: Grate cucumber (no need to de-seed) using a large holed grater. Lightly squeeze the grated cucumber between your hands over the sink to remove excess water. Transfer to a small bowl. Add remaining ingredients to the bowl. Stir to combine.


Assemble the bowls: add a base of ½ cup cooked brown rice to a bowl. Then, top with ¼ cup of the pickled onion and cucumber mixture, ¼ cup tomatoes, ¼ cup roasted chickpeas, 1 tablespoon feta cheese, 1 tablespoon hummus, and 1 tablespoon tzatziki.

Nutrition Facts

Serving Size 1 bowl

Servings 0

Amount Per Serving
Calories 237
% Daily Value *
Total Fat 7g11%

Saturated Fat 2.5g13%
Sodium 335mg14%
Total Carbohydrate 37g13%

Dietary Fiber 5g20%
Sugars 5g
Protein 7.9g16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.