Mediterranean Rice Bowl (Printable Version)
Fluffy rice meets crisp vegetables, hummus, and zesty lemon-tahini dressing in this vibrant Mediterranean bowl. Ready in 40 minutes.
# What You 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 and 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
# How to Make It:
01 - Combine rice, water, and salt in a saucepan. Bring to a boil over high heat, then reduce heat to low, cover tightly, and simmer for 15–20 minutes until liquid is absorbed and rice is tender. Remove from heat and let stand covered for 5 minutes. Fluff gently with a fork before serving.
02 - Whisk together tahini, lemon juice, olive oil, minced garlic, water, salt, and black pepper in a small bowl until completely smooth and creamy. If the dressing is too thick, gradually add more water, 1 teaspoon at a time, until desired consistency is reached.
03 - Divide the cooked rice evenly among four serving bowls, creating a bed for the vegetables and toppings.
04 - Arrange cherry tomatoes, cucumber, bell pepper, red onion, and baby spinach in sections around the rice in each bowl for an appealing presentation.
05 - Top each bowl with chickpeas, Kalamata olives, crumbled feta cheese, and a generous dollop of hummus.
06 - Drizzle the lemon-tahini dressing over each bowl. Garnish with fresh chopped parsley and serve with lemon wedges on the side for additional brightness.
# Expert Advice:
01 -
- Everything can be prepped ahead so you're not stuck in the kitchen when hunger hits
- The dressing doubles as a dip for pretty much anything else you have in your fridge
- You can use whatever vegetables look good at the store or are languishing in your crisper drawer
02 -
- The dressing thickens as it sits so keep a little extra water handy to thin it right before serving
- Room temperature vegetables work better than ice cold ones here
- If you're meal prepping pack the dressing separately and add it just before eating
03 -
- Toast the rice in a dry pan before adding water for a deeper nuttier flavor
- Double the dressing and keep it in the fridge for salads and grain bowls all week