Mediterranean Rice Bowl (Printable)
Fluffy rice meets crisp vegetables, creamy hummus, and zesty lemon-tahini dressing in this nourishing Mediterranean bowl.
# What You'll Need:
→ Rice Base
01 - 1 cup long-grain white or brown rice
02 - 2 cups water
03 - ½ teaspoon salt
→ Fresh Vegetables
04 - 1 cup cherry tomatoes, halved
05 - 1 cup cucumber, diced
06 - 1 cup red bell pepper, diced
07 - ½ cup red onion, finely sliced
08 - 1 cup baby spinach or mixed greens
→ Protein & Toppings
09 - 1 cup canned chickpeas, drained and rinsed
10 - ½ cup Kalamata olives, pitted and sliced
11 - ½ cup crumbled feta cheese
12 - ½ cup hummus
→ Lemon-Tahini Dressing
13 - 3 tablespoons tahini
14 - 2 tablespoons lemon juice
15 - 1 tablespoon olive oil
16 - 1 small garlic clove, minced
17 - 2 tablespoons water (plus more as needed)
18 - ¼ teaspoon salt
19 - ¼ teaspoon ground black pepper
→ Garnish
20 - 2 tablespoons fresh parsley, chopped
21 - Lemon wedges
# Directions:
01 - Combine rice, water, and salt in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15–20 minutes until rice is tender and liquid is absorbed. Remove from heat and fluff with a fork. Set aside to cool slightly.
02 - Whisk together tahini, lemon juice, olive oil, minced garlic, water, salt, and black pepper in a small bowl until smooth and creamy. Add additional water 1 teaspoon at a time if dressing is too thick.
03 - Divide the cooked rice evenly among four serving bowls, creating a bed for the toppings.
04 - Distribute cherry tomatoes, cucumber, red bell pepper, red onion, and baby spinach around the rice in each bowl, creating sections for visual appeal.
05 - Top each bowl with chickpeas, Kalamata olives, crumbled feta cheese, and a generous dollop of hummus.
06 - Drizzle lemon-tahini dressing over each bowl. Garnish with fresh chopped parsley and serve with lemon wedges on the side.
# Expert Tips:
01 -
- Its like having a restaurant lunch right in your own kitchen without spending a fortune
- Everything comes together in under 40 minutes but tastes like you spent all day cooking
02 -
- The tahini dressing thickens up in the fridge so just add a splash of water and whisk it again before using
- Rinse your rice before cooking to remove excess starch and prevent gummy grains
03 -
- Let the dressed bowl sit for 5 minutes before eating so the flavors meld together beautifully
- Toast the chickpeas in the oven with some spices for an extra crunchy topping