Mediterranean Rice Bowl (Printable)

Nourishing bowl with rice, fresh vegetables, hummus, and lemon-tahini dressing.

# 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. Fluff with a fork and set aside.
02 - Whisk together tahini, lemon juice, olive oil, garlic, water, salt, and pepper in a small bowl until smooth and creamy. Add additional water 1 teaspoon at a time if needed to reach desired drizzling consistency.
03 - Divide the cooked rice evenly among four serving bowls, spreading it across the bottom of each bowl.
04 - Arrange cherry tomatoes, cucumber, bell pepper, red onion, and spinach in sections around the rice in each bowl, creating a visually appealing presentation.
05 - Top each bowl with chickpeas, olives, crumbled feta cheese, and a generous dollop of hummus in the center.
06 - Drizzle with lemon-tahini dressing, garnish with fresh chopped parsley, and serve immediately with lemon wedges on the side.

# Expert Advice:

01 -
  • The combination of cool crisp vegetables against warm fluffy rice creates the most satisfying texture contrast in every bite
  • You can prep everything ahead and assemble in minutes for busy weekday lunches
02 -
  • The tahini dressing will thicken as it sits, so add an extra tablespoon of water right before serving if needed
  • Let the rice cool slightly before assembling so it doesnt wilt the fresh vegetables too much
03 -
  • Toast the chickpeas in a dry skillet for five minutes before adding them for an irresistible crunch
  • Massage the sliced red onion with a pinch of salt and let it sit for ten minutes to mellow its sharp bite

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