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This Mediterranean hummus bowl transforms simple ingredients into a satisfying meal that balances protein, fiber, and fresh flavors in one beautiful dish. The creamy hummus creates the perfect canvas for vibrant toppings, making it ideal for quick lunches or light dinners.
I started making these bowls during busy workweeks when I needed something nutritious but had zero energy for cooking. The combination of creamy hummus with the smoky roasted eggplant has become my go to comfort food that still feels nourishing.
Ingredients
- Hummus: The creamy base that brings everything together. Choose a high quality store bought version or make your own for the best flavor.
- Roasted eggplant: Adds smokiness and meaty texture. Look for eggplant with firm shiny skin for the best results.
- Chickpeas: Provides protein and pleasant texture. Rinse canned chickpeas well or cook dried ones for superior flavor.
- Soft boiled egg: Creates a luscious sauce when the yolk breaks. Farm fresh eggs make a noticeable difference.
- Tabbouleh salad: Adds brightness and herbs. Traditional versions with plenty of parsley and mint offer the most authentic flavor.
Step-by-Step Instructions
- Base Layer:
- Spread hummus in an even layer across the bottom of a shallow bowl using the back of a spoon. Create slight swirls or indentations to catch the toppings and olive oil. The thickness should be about half an inch throughout.
- Arrange Toppings:
- Position the cubed roasted eggplant, chickpeas, and tabbouleh in separate sections around the bowl. This creates visual appeal and allows you to get different flavor combinations in each bite. Leave space in the center for the egg.
- Add The Egg:
- Place the halved soft boiled egg in the center of the bowl. The 6.5 minute egg creates the perfect consistency where the yolk is still slightly runny but not completely liquid. Season the egg with a small pinch of flaky sea salt.
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The roasted eggplant is truly my favorite element. I discovered its magic when traveling through Greece years ago. A restaurant owner showed me how they salt the eggplant first to draw out moisture before roasting it with plenty of olive oil until caramelized. That simple technique transformed how I prepare it at home.
Make It Ahead
All components of this bowl can be prepared days in advance. Store the hummus, roasted eggplant, chickpeas, and tabbouleh separately in airtight containers in the refrigerator for up to 4 days. The eggs should be prepared fresh or within 2 days and kept unpeeled until ready to use. This make ahead approach allows you to quickly assemble fresh bowls throughout the week without repeating the prep work.
Customize Your Bowl
The beauty of Mediterranean bowls lies in their flexibility. Try adding quick pickled red onions for tangy crunch, roasted red peppers for sweetness, or kalamata olives for briny depth. For a heartier version, include warm pita triangles or a scoop of pearl couscous. Fresh herbs like dill or za'atar seasoning sprinkled over the top elevate the entire dish with minimal effort.
Nutritional Balance
This bowl exemplifies the Mediterranean diet principles by combining plant proteins, healthy fats, and fresh vegetables. The hummus and chickpeas provide complementary proteins while the olive oil in the hummus and tabbouleh delivers heart healthy monounsaturated fats. The egg contributes complete protein and important nutrients like choline and vitamin D. This nutritional profile makes the bowl satisfying while supporting overall health and wellbeing.
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Frequently Asked Questions
- → Can I use canned chickpeas for this bowl?
Yes, canned chickpeas work perfectly for this dish. Just rinse them thoroughly to remove excess salt or preservatives before using.
- → How can I roast the eggplant for this bowl?
Cube the eggplant, drizzle with olive oil, and roast at 400°F (200°C) for 20-25 minutes or until golden and tender.
- → Can I substitute tabbouleh with another salad?
Absolutely! You can use any grain-based salad like quinoa or couscous, or even a fresh green salad for substitution.
- → How long should I cook the soft-boiled egg?
For a soft-boiled egg, cook it in boiling water for 6-7 minutes, then transfer it to an ice bath for easy peeling.
- → Can this dish be served cold or warm?
This dish is versatile and can be served either cold or at room temperature, depending on your preference.