Mediterranean Rice Bowl (Printable)
A nourishing bowl with rice, fresh vegetables, hummus, and tangy lemon-tahini dressing 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 & 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 Steps:
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 dressing is too thick.
03 - Divide the cooked rice evenly among four serving bowls, spreading it across the bottom of each bowl.
04 - Organize cherry tomatoes, cucumber, bell pepper, red onion, and spinach in sections around the rice in each bowl for visual appeal.
05 - Top each bowl with chickpeas, Kalamata olives, crumbled feta cheese, and a generous dollop of hummus placed in the center.
06 - Drizzle the lemon-tahini dressing over each bowl. Garnish with fresh chopped parsley and serve with lemon wedges on the side.
# Expert Tips:
01 -
- The lemon-tahini dressing doubles as a dip for almost anything in your fridge
- You can prep all components ahead and assemble in under five minutes
02 -
- Warm rice absorbs the dressing better, so do not let it cool completely before assembling
- The tahini dressing will thicken in the refrigerator—thin it with warm water, not cold
03 -
- Use a vegetable peeler on your cucumber for ribbons instead of dice—it feels more elegant
- Toasting your chickpeas in a dry pan for five minutes adds the most amazing crunch