Mediterranean Rice Bowl (Printable)

Fluffy rice topped with fresh vegetables, chickpeas, olives, feta, hummus, and tangy lemon-tahini dressing for a satisfying Mediterranean-inspired meal.

# Ingredient List:

→ 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 Make:

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 a vibrant presentation.
05 - Top each bowl with chickpeas, Kalamata olives, crumbled feta cheese, and a generous dollop of hummus 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.

# Helpful Tips:

01 -
  • You can prep everything in advance and assemble in minutes for busy weekdays
  • The combination of creamy, crunchy, and zesty textures keeps every bite interesting
  • Its endlessly adaptable to whatever vegetables you have on hand
02 -
  • The tahini dressing will thicken as it sits so keep extra water handy to thin it again
  • Warm rice slightly wilts the greens which some people prefer while others like everything cold
03 -
  • Massaging the diced cucumbers with a pinch of salt draws out excess water and prevents the bowl from becoming soggy
  • Let the dressed bowl sit for 5 minutes before eating to allow flavors to mingle

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