BreakfastVegetarian€€
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 time
18 min
Cook time
10 min
Total time
28 min
Servings
1
Recipe
For the bowl
Hummus, commercial
100 gChickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed
50 gEggs, Grade A, Large, egg whole
1 pieceCucumber, with peel, raw
60 gTomatoes, grape, raw
60 gCheese, feta, whole milk, crumbled
20 gKALAMATA ORGANIC OLIVES, KALAMATA
5 pieceOnions, red, raw
10 gFor the dressing and toppings
Oil, olive, extra virgin
10 gLemon juice, raw
1 tspParsley, fresh
1 tspSeeds, hemp seed, hulled
1 tspSpices, pepper, red or cayenne
1 pinchCalories:575.7 kcal
Protein:23.2 g
Carbohydrates:34.1 g
Fiber:10.7 g
Water:271.6 ml
Fat:40.8 g
Micronutrients
Sugar:2.7 g
Saturated fat:8.6 g
Cholesterol:203.8 mg
Sodium:833.8 mg
Potassium:825.8 mg
Calcium:223 mg
Iron:5.2 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
In 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
While the egg is cooking, wash and slice the cucumbers, cherry tomatoes, and red onion.
3
In a wide bowl as a base, spread the hummus with a spoon, gently smoothing it to create a well in the center.
4
Arrange the prepared vegetables (cucumbers, tomatoes, onion), cooked chickpeas, olives, and the egg halves on top of the hummus in separate sections.
5
Sprinkle everything with crumbled feta cheese, hemp seeds, and chopped parsley.
6
Drizzle 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.