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Mid-day mealVegetarianBalancedMediterraneanEggs€€

Protein Mediterranean Hummus Bowl with Chickpeas and Egg

This nutritious and colorful Mediterranean hummus bowl is a perfectly balanced meal that combines creamy hummus, fresh vegetables, and protein for long-lasting energy.

Prep time18 min
Cook time10 min
Total time28 min
Servings1

Recipe

For the bowl

For the dressing and toppings

Calories:635.7 kcal
Protein:23.2 g
Carbohydrates:35.4 g
Fiber:12.1 g
Water:271.6 ml
Fat:46.8 g
Micronutrients
Sugar:2.7 g
Saturated fat:9.3 g
Cholesterol:203.8 mg
Sodium:1087.2 mg
Potassium:852.4 mg
Calcium:223 mg
Iron:5.3 mg
Magnesium:153.4 mg
Zinc:3.8 mg
Phosphorus:512.8 mg
Vitamin C:27.7 mg
Vitamin A:137.6 µg
Vitamin D:1.1 µg
Vitamin B12:0.8 µg

Instructions

  1. 1In a pot of boiling water, cook the egg (8 minutes for hard-boiled or 6–7 minutes for medium-boiled). Cool the egg in cold water, peel it, and cut it in half.
  2. 2While the egg is cooking, wash and slice the cucumbers, cherry tomatoes, and red onion.
  3. 3In a wide bowl as a base, spread the hummus with a spoon, gently smoothing it to create a well in the center.
  4. 4Arrange the prepared vegetables (cucumbers, tomatoes, onion), cooked chickpeas, olives, and the egg halves on top of the hummus in separate sections.
  5. 5Sprinkle everything with crumbled feta cheese, hemp seeds, and chopped parsley.
  6. 6Drizzle the dish with olive oil and lemon juice, and season to taste with paprika and pepper.

Nutritional benefits

Thanks to the high fiber content from chickpeas and quality protein from the egg, this meal helps provide a slow release of energy and supports optimal digestive function.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.