Protein-Packed Hummus Quinoa Bowl

Looking for a quick and filling lunch that won’t leave you feeling sluggish? I’ve been making these hummus quinoa bowls for years now, and they’ve become my go-to meal when I need something satisfying but light. The combination of protein-packed quinoa and creamy hummus keeps me full through afternoon meetings, and I love how I can throw it together in just a few minutes. What makes these bowls even better is that you can prep the quinoa ahead of time – I usually cook a big batch on Sundays while I’m getting dinner ready. Then it’s just a matter of assembly when lunchtime rolls around. Trust me, once you try this combination, you’ll wonder why you didn’t think of it sooner.

What Kind of Quinoa Should I Use?

You’ll find three main types of quinoa at most grocery stores: white, red, and black – and any of them will work great in this bowl. White quinoa tends to have the mildest flavor and fluffiest texture, making it a popular choice for bowls like this one. Red and black quinoa have a slightly crunchier texture and nuttier flavor, plus they hold their shape a bit better, which can be nice if you’re meal prepping. If you’re new to quinoa, start with white variety since it’s the most versatile and widely available. Just remember to rinse your quinoa well before cooking to remove any bitter coating, even if the package says it’s pre-rinsed.

Options for Substitutions

This healthy bowl recipe is super adaptable and you can make several swaps based on what you have in your kitchen:

• Quinoa: You can easily swap quinoa with other grains like brown rice, bulgur wheat, or even cauliflower rice for a low-carb option. Just cook according to package instructions.
• Greek yogurt: Plain regular yogurt works fine, or try dairy-free alternatives like coconut yogurt. If you want to skip yogurt altogether, a drizzle of extra olive oil works too.
• Tahini: While tahini adds nice flavor to the hummus, you can skip it if you don’t have any. The hummus will still taste good, just slightly less creamy.
• Cherry tomatoes: Any type of tomatoes will work – just chop regular tomatoes into bite-sized pieces. Or try roasted red peppers for a different twist.
• Red wine vinegar: Apple cider vinegar or white wine vinegar make good substitutes. You might need to adjust the amount slightly based on your taste.
• Smoked paprika: Regular paprika works fine, though you’ll miss the smoky flavor. A tiny pinch of chipotle powder can add back some smokiness.

Watch Out for These Mistakes While Cooking

The biggest mistake when preparing quinoa bowls is not rinsing the quinoa before cooking, which can leave a bitter, soapy taste from its natural coating called saponin – simply rinse it in a fine-mesh strainer until the water runs clear. When cooking quinoa, avoid lifting the lid during the cooking process, as this releases the steam needed for perfectly fluffy grains – instead, let it cook undisturbed for 15-20 minutes, then let it rest for 5 minutes off the heat. For the homemade hummus component, a common error is adding too little liquid, resulting in a paste that’s too thick and grainy – start with the suggested amount of water, then gradually add more while blending until you reach a smooth, creamy consistency. To keep your bowl fresh and crisp, wait to add the dressing until just before serving, and consider preparing the vegetables just before assembly to prevent them from becoming soggy.

What to Serve With Hummus Quinoa Bowls?

These Mediterranean-inspired quinoa bowls are pretty filling on their own, but there are some tasty ways to round out your meal! A warm piece of pita bread or fluffy naan makes the perfect sidekick for scooping up any extra hummus and quinoa. For extra protein, you might want to add some grilled chicken, lamb kebabs, or even crispy falafel on top. If you’re keeping things light, a simple side of marinated olives and some pickled vegetables adds nice tangy flavors that work really well with the creamy hummus and fresh vegetables in the bowl.

Storage Instructions

Keep Fresh: This quinoa bowl stays good in the fridge for up to 4 days when stored properly. I recommend keeping the components separate – store the quinoa, hummus, and chopped veggies in different containers. This way, your vegetables stay crisp and fresh, and everything maintains its texture.

Meal Prep: These bowls are perfect for meal prep! You can make a big batch of quinoa and hummus on Sunday, chop all your veggies, and portion everything into containers. Just keep the yogurt sauce separate and add it right before eating. The hummus alone will stay fresh in an airtight container for up to 5 days.

Pack: Taking this for lunch? Pack the components in separate sections of your lunch container or use multiple containers. Add the dressing and yogurt just before eating to keep everything fresh and prevent sogginess. The vegetables will stay crunchy, and your quinoa won’t get mushy!

Preparation Time	10-15 minutes
Cooking Time	15-20 minutes
Total Time	25-35 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 800-900
• Protein: 30-35 g
• Fat: 40-45 g
• Carbohydrates: 90-100 g

Ingredients

• 1 diced cucumber
• 2 cups halved cherry tomatoes
• A small bunch of chopped parsley
• 4 thinly sliced green onions
• 1 small sliced red onion
• 4 tablespoons greek yogurt
• 2 cups cooked quinoa
• 2 tablespoons olive oil
• 3 tablespoons red wine vinegar
• Sea salt and freshly cracked black pepper, to taste
• 1 can chickpeas (15 oz, rinsed and drained)
• 1 garlic clove
• 2 tablespoons olive oil
• 2-3 tablespoons water
• 2 tablespoons fresh lemon juice
• 1 tablespoon tahini (optional)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon smoked paprika (plus extra for sprinkling)
• Sea salt and freshly cracked black pepper, to taste

Step 1: Prepare the Hummus

Place all of your hummus ingredients into a food processor.

Pulse the mixture until it becomes smooth and creamy.

You may need to stop occasionally to scrape down the sides of the processor to ensure everything is blended evenly.

Adjust the seasoning if necessary.

Step 2: Assemble the Quinoa Bowls

Divide the cooked quinoa evenly among 4 serving bowls as the base of your dish.

Arrange fresh cucumber slices, chopped tomatoes, and diced onions over the quinoa in each bowl.

Add a generous spoonful of yogurt next to the vegetables for a creamy contrast.

Step 3: Add Toppings and Finish the Bowls

Finish the bowls by adding a dollop of the prepared hummus on top of the other ingredients.

Sprinkle each bowl with smoked paprika, sea salt, and freshly ground black pepper for added flavor.

Finally, drizzle a little olive oil and a splash of vinegar over everything to tie the flavors together.

Step 4: Serve and Enjoy

Your nutritious and flavorful quinoa bowls are ready to be enjoyed!

Serve immediately for the freshest taste and texture.