Mediterranean Rice Bowl With Hummus

Name: Mediterranean Rice Bowl With Hummus
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 cup brown rice; 2 cups vegetable broth; 1 can chickpeas, rinsed and drained; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 red bell pepper, diced; 1 cup hummus; 2 tablespoons olive oil; Salt and pepper to taste; Fresh parsley for garnish

Highlighted under: Global Treats

I absolutely love making this Mediterranean Rice Bowl with Hummus for a quick and nutritious meal. The combination of fluffy rice, fresh vegetables, and creamy hummus creates a delightful harmony of flavors and textures. It’s versatile enough to serve as a light lunch or a satisfying dinner. Plus, it’s great for meal prep, allowing me to enjoy it on busy days. I often experiment with different toppings, adding my favorite ingredients to customize each bowl to my taste. It’s a dish I keep coming back to for its fresh and vibrant flavors.

Created by

Daphne Collins

Last updated on 2026-02-08T00:03:36.204Z

Making this Mediterranean Rice Bowl with Hummus was inspired by my love for fresh and vibrant flavors. I experimented with various vegetables and found that roasting them brings out their natural sweetness, adding depth to the dish. The process of combining warm rice with cool, creamy hummus is something I find incredibly satisfying. To amp up the nutrition, I often include seasonal veggies that I find at the local farmer's market.

While preparing the bowl, I learned that the order of ingredient layering matters; starting with the hummus helps to bind everything together for better flavor distribution. Each bright, colorful layer is not only visually appealing but also ensures a delightful bite every time. Don’t be afraid to switch up the components based on what you have on hand!

Why You'll Love This Recipe
It’s a protein-packed meal bursting with Mediterranean flavors.
Customizable based on your favorite veggies and toppings.
Perfect for meal prepping without sacrificing freshness.

Cooking the Rice Perfectly

The choice of brown rice in this Mediterranean Rice Bowl adds a nutty flavor and an excellent source of fiber, making it a nutritious choice. When cooking, be sure to use an appropriate broth to enhance the rice's taste. I recommend letting the rice rest off the heat for five minutes after cooking; this helps to make it fluffier by allowing steam to escape gradually while the rice continues to absorb moisture.

Keep in mind that cooking times may vary slightly depending on the brand of brown rice you use. If it seems undercooked after 20 minutes, you can add a couple of tablespoons of additional vegetable broth and simmer for a few more minutes. This not only helps the rice finish cooking but also keeps the dish moist.

Sautéing the Vegetables

Sautéing the vegetables is where you can enhance the flavors and textures in this dish. Use medium heat to prevent the vegetables from browning too quickly; you want them to become tender while still retaining their vibrant colors. Aim for a glossy finish on your cherry tomatoes, which indicates they are perfectly cooked. If you like a bit more crunch, consider adding bell peppers toward the end of the sauté process.

Feel free to customize your choice of vegetables! Zucchini or spinach work wonderfully as substitutes and can be added based on your preferences. If you opt for spinach, add it at the end of the cooking process to wilt it just slightly. This versatility not only caters to personal tastes but also allows for seasonal variations.

Making the Most of Hummus

The star of the show, hummus, not only adds creaminess but also a punch of protein. Depending on the store-bought or homemade hummus you choose, experiment with different flavors—like roasted garlic or spicy harissa—to give your rice bowl a unique twist each time. If you prefer a milder hummus, consider swirled tahini or a drizzle of extra virgin olive oil on top just before serving.

If you’re meal prepping, store the components separately. This helps the vegetables maintain their texture, preventing the rice from becoming soggy. The hummus can be stored airtight in the fridge for up to a week, making this recipe a great option for enjoying delicious and nutritious meals throughout the week.

Ingredients

Gather these ingredients to make your Mediterranean Rice Bowl:

Ingredients

1 cup brown rice
2 cups vegetable broth
1 can chickpeas, rinsed and drained
1 cup cherry tomatoes, halved
1 cucumber, diced
1 red bell pepper, diced
1 cup hummus
2 tablespoons olive oil
Salt and pepper to taste
Fresh parsley for garnish

Now that you have your ingredients, you're ready to start cooking!

Instructions

Follow these steps to create your delicious Mediterranean Rice Bowl:

Cook the Rice

In a saucepan, combine brown rice and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 20 minutes or until the rice is tender. Remove from heat and let it sit for 5 minutes.

Prepare the Vegetables

While the rice is cooking, prepare your vegetables. In a skillet, heat olive oil over medium heat. Add cherry tomatoes, cucumber, and bell pepper. Sauté for about 5 minutes, just until they start to soften. Season with salt and pepper.

Assemble the Bowl

In serving bowls, layer a scoop of rice, followed by a generous dollop of hummus, and then top with the sautéed vegetables and chickpeas. Garnish with fresh parsley.

Enjoy your Mediterranean Rice Bowl with a drizzle of extra olive oil if desired!

Pro Tips

Feel free to add olives, feta cheese, or avocado to enhance the flavor profile. This bowl is extremely versatile, so get creative!

Storing and Reheating

To store your Mediterranean Rice Bowl, keep the rice, vegetables, chickpeas, and hummus in separate airtight containers in the refrigerator. This prevents the ingredients from mixing and losing their individual textures and flavors. Properly stored, they can last up to five days. Just be sure to add any fresh garnishes like parsley right before serving to ensure they stay bright and fresh.

When you're ready to enjoy your rice bowl, reheating is straightforward. You can microwave the rice and veggies together for about 1-2 minutes, adding a dash of water to create steam and keep them moist. Alternatively, if you prefer, reheat them in a skillet over medium heat for about 5 minutes, stirring occasionally until heated through.

Perfect Pairings

This Mediterranean Rice Bowl pairs beautifully with a light lemon vinaigrette drizzled over the top for added zest. For a more indulgent side, consider serving it with warm pita bread and extra hummus. The pita can be toasted until golden for an enjoyable crunch, making your meal even more satisfying.

You could also enhance the dish with some crumbled feta cheese, olives, or roasted nuts like pine nuts or almonds for a delightful textural contrast. Each addition not only uplifts the existing flavors but adds layers of nutrition, making your bowl both hearty and satisfying.

Questions About Recipes

→ Can I use quinoa instead of rice?

Absolutely! Quinoa is a great alternative and adds a nice texture.

→ How long does this bowl keep in the fridge?

It can be stored in an airtight container for up to 4 days.

→ Is this recipe vegan?

Yes, this Mediterranean Rice Bowl with Hummus is entirely vegan and plant-based.

→ Can I add proteins like chicken or tofu?

Definitely! Grilled chicken or marinated tofu would make excellent additions.