This vegetarian hummus bowl recipe options shawarma-spiced tofu with Mediterranean-inspired veggies, olives and simple selfmade hummus.
Should you’re on the lookout for a wholesome, recent and scrumptious selfmade bowl, you’ll love these plant-based hummus bowls! They’re full of nutritious substances, simple to make, and stuffed with flavour.
These bowls are a scrumptious strategy to embody extra fibre-rich vibrant veggies and nutritious meals like olives and chickpeas in your weight loss plan. They’re additionally excessive in protein because of the crispy baked tofu!
Whether or not you make them for a wholesome meal prepped lunch or whip them for a weeknight dinner, you’ll love these for a yummy go-to recipe the entire household will take pleasure in.
Why You’ll Love this Recipe
- Vegan and gluten-free.
- Nice for meal-prepped lunches or dinner.
- 15 g of fibre and 25 g of protein per bowl!
- Simple to make for a weeknight meal.
- Satisfying and filling.
- Simple to customise with numerous add-ins and substitutions.
Ingredient Notes
A whole listing of substances with quantities and full directions is positioned within the printable recipe card beneath. This part covers ingredient and substitution concerns.
- Tofu: These bowls function shawarma-inspired tofu coated in spices and baked. Use extra-firm tofu and press it beforehand should you can.
- Spices: You’ll want cumin, cinnamon, ginger, coriander, garlic powder, cayenne and paprika. Should you’re lacking coriander, cinnamon or ginger, no huge deal. The principle ones are paprika, cumin and garlic powder.
- Olive Oil: The oil recipe incorporates simply 1 tbsp of oil used for the tofu. You should use one other cooking oil if most well-liked, akin to avocado oil.
- Cornstarch: That is non-obligatory however helps add a crispy coating to the tofu.
- Chickpeas: You’ll want 2 cans of chickpeas, 1 19 oz can (2 cups) and 1 15 oz can (1.5 cups). Drain and rinse them each earlier than use.
- Lemon: You’ll want 1-2 recent lemons to make the lemon juice for the hummus.
- Tahini: You’ll want tahini to make the hummus.
- Garlic: I like recent garlic right here however you would use 1 tsp garlic powder should you don’t have recent garlic out there.
- Greens: Use child spinach, child kale or common kale. Should you’re utilizing common kale, you’ll wish to therapeutic massage it with just a little olive oil to melt.
- Contemporary Veggies: You’ll want pink onion, cherry or grape tomato (or any recent tomato) and cucumber. No huge deal should you’re lacking one or you possibly can swap different veggies like zucchini, cauliflower or bell pepper.
- Olives: I used kalamata olives however sliced black olives would additionally work.
- Quinoa: Non-compulsory for however a extra substantial bowl you possibly can add a scoop of cooked quinoa to every bowl. Brown rice or farro would additionally work nicely.
- Serving: Serve with a drizzle of olive oil, squeeze of lemon juice, scorching sauce and any dairy-free or common feta or different cheese you want (or do that tofu feta).
Step-by-Step Directions
Earlier than You Begin: Ideally, press the block of tofu for 10-Half-hour to take away extra moisture. Use a tofu press or wrap it in a dish fabric and place a heavy object like a skillet on prime of it.
Step 1: Bake the tofu.
Preheat the oven to 400 F then break the tofu into bite-sized items in a bowl. Breaking it up as an alternative of cubing it creates tough edges for a crispier and extra textured outcome!
Toss the tofu items with the entire spices, olive oil and non-obligatory cornstarch. The cornstarch helps so as to add a crispy layer to the tofu because it bakes, although it’s non-obligatory.
Bake the tofu for 25-Half-hour, tossing after 20 minutes, till golden brown and crispy across the edges.
Fast Notice: Should you’d like so as to add a grain like quinoa, farro or brown rice to the bowls, begin cooking that now if you don’t have any readily available.
Step 2: Make the hummus.
Whereas the tofu is baking, add the entire hummus substances, apart from the water, to a meals processor and mix till easy.
Slowly add water 1 tbsp at a time if wanted to regulate the consistency to your liking. You may also use the aquafaba from the can of chickpeas for further liquid.
Step 3: Assemble the bowls.
Divide all of the substances between 4 servings. You possibly can both unfold the hummus on the underside or facet of the bowl, then assemble all the opposite substances on prime or to the facet, or begin with a mattress of greens and pile all the things else on prime.
Serve along with your alternative of toppings like a drizzle of olive oil, squeeze of lemon, scorching sauce and/or sprinkle of feta.
Fast Tip: These bowls are enjoyable to customise and make your personal! See beneath for extra topping and addition concepts!
Notes & Ideas
- You should use store-bought hummus to avoid wasting time. You’ll need about 1/3 cup per bowl.
- Should you’re utilizing kale for the inexperienced, finely chop then therapeutic massage with 1 tsp olive oil till softened and vibrant inexperienced.
FAQs
Sure, these bowls are naturally gluten-free with none changes.
Sure, these bowls are vegetarian and vegan with none adjustment, although word that should you’re serving with cheese to decide on dairy-free feta or make your personal tofu feta.
Sure. It can save you time through the use of your favorite store-bought hummus, although the hummus portion of the recipe is kind of fast and simple to arrange!
You might additionally do that roasted pink pepper hummus or edamame hummus for a twist on this recipe.
Storing Directions
- Hummus bowls could be saved in a sealed container within the fridge for as much as 3 days.
- The hummus could be made 1-2 days upfront and saved within the fridge in a sealed container.
- These bowls usually are not appropriate for freezing.
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Description
These recent and scrumptious hummus bowls with Shawarma-spiced tofu bites are excellent for meal prep or a wholesome, flavourful meal any night time of the week!
For the Tofu
For the Hummus
For the Bowls
- 1 15 oz can chickpeas, drained and rinsed (1.5 cups)
- 4 handfuls child spinach or child kale
- 1 small pink onion, thinly sliced (or pickled pink onion)
- 1 cup cherry or grape tomato, halved
- 1 cup kalamata olives, ideally pitted
- 1 cucumber, chopped
- 1 cup cooked quinoa, non-obligatory
- feta cheese, non-obligatory for serving
- extra-virgin olive oil, non-obligatory for serving
- lemon, non-obligatory for serving
- scorching sauce, non-obligatory for serving
- Press Tofu: That is non-obligatory however urgent for simply 5-10 minutes will assist take away extra water, although you possibly can depart it for as much as Half-hour. Use a tofu press or wrap the tofu in a dish fabric and put it on a plate. Place a heavy object akin to a skillet on prime of it and let it sit.
- Bake Tofu: Preheat the oven to 400 F. Break the weblog of tofu into bite-sized items in a bowl. Add all of the spices, oil and cornstarch, if utilizing. Toss to coat. Unfold the tofu on a baking pan and bake for Half-hour till crispy and golden brown.
- Prepare dinner Grains: Non-compulsory however should you’d like so as to add a grain like quinoa, farro or brown rice to your bowl, prepare dinner it now in line with bundle directions.
- Put together Hummus: Add the entire hummus substances, besides the water, to a meals processor and mix till easy. If wanted, add water 1 tbsp at a time to achieve your required consistency.
- Assemble Bowls: You possibly can both unfold the hummus on the underside or facet of the bowl (scoop hummus by equal spoonfuls into every bowl till you employ all of it), then assemble all the opposite substances on prime or to the facet, or begin with a mattress of greens and place all the things else on prime, ending with an enormous scoop of the hummus. Serve with a sprinkle of feta, a squeeze of recent lemon, a drizzle of olive oil and scorching sauce, if desired.
Notes
Hummus could be ready 1-2 days upfront. Assembled bowls could be saved within the fridge for as much as 4 days in a sealed container.
Diet
- Serving Measurement: 1 bowl
- Energy: 489
- Sugar: 3 g
- Fats: 24 g
- Carbohydrates: 47 g
- Fiber: 15 g
- Protein: 25 g
Key phrases: hummus bowl recipe
