The first time I fell for a true Mediterranean bowl recipe wasn’t in a fancy restaurant—it was at a tiny seaside café where the cook layered warm rice, cool cucumbers, and a silky hummus drizzle like edible art. Back home, I chased that balance of creaminess, crunch, and spice until this version finally hit the mark.

Why You’ll Love This Mediterranean Bowl Recipe

Meal-prep magic: These Mediterranean meal prep bowls hold up beautifully for grab-and-go lunches.
Feel-good fuel: Whole grains, lean protein, and plenty of veg—think healthy Mediterranean bowls with real staying power.
Custom-ready: Keep the look, swap the protein—ground beef, turkey, or lentils all work.

The Ingredients You’ll Need

This is a Mediterranean hummus bowl built for weeknights.

Brown basmati rice: Light and fluffy; the nutty flavor makes an ideal base for any Mediterranean rice bowl.
No-salt hummus: Ultra-creamy and perfect for drizzling; loosening it with hot water makes a velvety “sauce.”
Lean ground beef (90%): Seasoned and crumbled for a satisfying Mediterranean beef bowl (ground beef) vibe without heaviness.
Grape tomatoes, English cucumber, red onion, flat-leaf parsley
Castelvetrano olives & reduced-sodium feta (rinsed to reduce brine)
EVOO, fresh lemon juice, smoked paprika, coriander, cinnamon, garlic powder, black pepper, chili flakes (optional)

Pro tip: Rinsing olives and feta briefly removes excess salt, keeping the bowls bright and light.

The Secrets to Success

Hummus as dressing: Whisk hummus with hot water and lemon until pourable—your instant bowl “sauce.”
Bloom the spices: A splash of water in the pan helps paprika and coriander open up while keeping beef tender.
Texture contrast: Keep veg cold and crisp; keep rice warm and fluffy for that café-style finish.

Step-by-Step Instructions

Fluff the base: Warm cooked brown basmati rice in a covered pot with 1 tsp EVOO for 5 minutes off heat.
Quick-pickle the onion: Toss thin red onion with 1 tbsp lemon juice and a pinch of paprika; rest 10 minutes.
Cook the beef: Heat 2 tsp EVOO in a wide pan over medium-high. Add ground beef and break it up. Season with smoked paprika, coriander, cinnamon, garlic powder, and black pepper. Deglaze with ¼ cup water and cook 6–8 minutes until no pink remains (target 160°F/71°C).
Whisk the hummus: In a bowl, whisk hummus with ⅓ cup hot water and 1 tbsp lemon juice until silky.
Prep the veg: Halve tomatoes, slice cucumber, and chop parsley.
Rinse & crumble: Rinse olives and reduced-sodium feta; pat dry and crumble the feta.
Build your bowl: Add warm rice, drizzle with hummus, spoon on spiced beef, then top with tomatoes, cucumbers, olives, parsley, and a sprinkle of feta. Finish with lemon zest and a crack of pepper.

Expert Tips & Smart Swaps

Protein swaps: Use ground turkey or cooked lentils for an equally tasty Mediterranean power bowl.
Grain options: Quinoa or farro turn this into a heartier Mediterranean rice bowl alternative.
Make-ahead: Store rice, beef, veg, and hummus separately up to 3–4 days; assemble just before eating.
Heat lovers: Add Aleppo pepper or chili flakes at the end for gentle warmth.

Serving Suggestions

Pair with lemony greens, roasted peppers, or a quick tomato-cucumber salad.
For dinner, add warm flatbread and sparkling water with lemon.
Pack into lidded containers for Mediterranean meal prep bowls you’ll actually look forward to.

FAQ

Can I use regular white rice?

Yes—jasmine or basmati are great. Brown rice simply adds extra fiber.

How do I keep it low in sodium?

Use no-salt hummus, rinse olives/feta, and brighten with lemon and herbs instead of extra salt.

Can I freeze the components?

Freeze the cooked beef and plain rice separately. Add fresh veg and hummus after thawing.

Warm & Encouraging Conclusion

If you’ve been craving a satisfying Mediterranean bowl recipe that’s as practical as it is beautiful, this is the one to bookmark. Make it once for dinner and you’ll want it on repeat for lunch all week.

Print Pin

Mediterranean Hummus Power Bowls (Meal-Prep Friendly)

A colorful bowl with creamy hummus, juicy tomatoes, crisp cucumbers, herbed beef, and fluffy rice. Built for easy swaps—keep the bright look while tailoring flavors to your week.

Course Main Course

Cuisine Mediterranean-Inspired

Keyword Mediterranean hummus bowl, Mediterranean meal prep bowls, Mediterranean rice bowl

Prep Time 20

Cook Time 12

Total Time 32

Servings 6

Calories 532kcal

Equipment

Wide Dutch oven or large sauté pan
Cutting board
Chef's knife
small bowl or jar (for onions)
Whisk
measuring spoons
serving bowls

Ingredients

Pantry & Grains

6 cups cooked brown basmati rice about 1,170 g
1 ½ cups hummus about 360 g
½ cup Castelvetrano olives chopped (about 70 g)

Protein

¾ lb 340 g lean ground beef (90% lean), patted dry

Produce

1 ½ pints grape tomatoes about 680 g, halved
1 English cucumber about 300 g, halved lengthwise and sliced
⅓ small red onion very thinly sliced (about 23 g)
⅓ cup flat-leaf parsley chopped (about 20 g)

Liquids

1 tbsp extra-virgin olive oil divided
2 tbsp fresh lemon juice divided
⅓ cup hot water to loosen hummus

Seasonings

1 tsp smoked paprika
¾ tsp ground coriander
¼ tsp ground cinnamon
½ tsp garlic powder
¾ tsp freshly ground black pepper
Pinch red pepper flakes optional

Garnish

2 oz 55 g feta crumbled
Fine lemon zest to finish

Instructions

Fluff the rice: Rest warm cooked rice in a covered pot with 1 tsp olive oil for 5 minutes to re-steam.
Soften the onion: Toss onion with 1 tbsp lemon juice and a pinch of paprika; set aside 10 minutes.
Sizzle the beef: Heat remaining 2 tsp olive oil over medium-high. Add beef and crumble. Season with paprika, coriander, cinnamon, garlic powder, and pepper. Deglaze with ¼ cup water and cook 6–8 minutes until beef is browned and reaches 160°F/71°C.
Make the drizzle: Whisk hummus with ⅓ cup hot water and the remaining 1 tbsp lemon juice until smooth and pourable.
Prep veg: Halve tomatoes, slice cucumber, chop parsley.
Assemble: Bowl up rice, add hummus drizzle, spoon on beef, then top with tomatoes, cucumbers, olives, parsley, and feta. Finish with lemon zest and pepper.

Notes

Nutrition (per serving, approx.)

Serving Size: 1/6 of recipe

Calories: 532 kcal
Total Fat: 20.7 g
Saturated Fat: 6.0 g
Trans Fat: 0.2 g
Polyunsaturated Fat: 3.2 g
Monounsaturated Fat: 9.3 g
Cholesterol: 58 mg
Sodium: 370 mg
Total Carbohydrate: 61.6 g
Dietary Fiber: 9.3 g
Total Sugars: 4.7 g
Includes Added Sugars: 0 g
Net Carbohydrates: 52.3 g
Protein: 27.5 g
Vitamin D: 0 mcg
Calcium: 135 mg
Iron: 5.1 mg
Potassium: ~850 mg
Vitamin C: 24 mg

Estimates calculated from standard USDA-style references for cooked brown basmati rice, hummus, 90% lean ground beef, grape tomatoes, English cucumber, red onion, parsley, olives, feta, olive oil, lemon juice, and common spices.