I’m going to be honest: some weeks, I live on “component cooking.”
That means I have a container of cooked rice from Monday, some ground beef I need to use, and a fridge full of veggies. The challenge is making it feel like a real, exciting meal instead of just… leftovers.
This is my solution. This Hummus Power Bowl is how I turn those simple parts into something the whole family gets excited about. It’s savory, fresh, and incredibly satisfying.
Here’s the deal: it’s all about the layers. We’re not just throwing things in a bowl; we’re building flavor, and it only takes about 30 minutes.
A Truly Satisfying Meal in One Bowl
When I need a quick, nourishing meal, I want it to be filling. This bowl is exactly that. It’s a wonderful, balanced plate that ticks all the boxes for me.
You get:
- Energy from whole grains (that fluffy brown rice).
- Savory, high-quality protein (the seasoned beef).
- Healthy fats (from the hummus, olives, and olive oil).
- And so much freshness from the crunchy cucumbers and tomatoes!
It’s a staple in our house because it’s a complete meal in one bowl. Plus, it’s a fantastic way to get everyone to eat a ton of fresh veggies without even thinking about it.
How This Mediterranean Hummus Bowl Comes Together
I break this down into a few simple “mini-recipes” that you assemble at the end. It’s perfect for meal prepping.
1. The “Quick-Pickled” Onions: Don’t skip this! Just toss the thinly sliced red onion with lemon juice and a pinch of paprika. This softens their bite and makes them bright and tangy. It takes 10 minutes while you do everything else.
2. The Savory Beef: This is where the flavor is. You’ll sizzle the ground beef and season it with those warm Mediterranean-inspired spices—smoked paprika, coriander, and a tiny pinch of cinnamon. It sounds different, but trust me, it’s amazing.
3. The Drizzle: The secret to a great bowl is the sauce. We just thin out the hummus with a little hot water and lemon juice. It becomes a creamy, pourable drizzle that coats every bite.
4. The Assembly: This is the fun part. Start with a bed of warm rice, add a big scoop of the hummus drizzle, spoon on the savory beef, and pile on all those fresh veggies, olives, and feta. A little lemon zest at the end makes it pop.
My Tips for Easy Healthy Meal Prep Bowls
This recipe is one of my favorites for healthy meal prep bowls. Here’s how I make it work for a busy week:
- Build “Kits”: Cook the beef and rice ahead of time. Chop all your veggies (except the tomatoes, cut those fresh) and store them in separate containers. When it’s time to eat, you just assemble.
- Swap the Protein: This is fantastic with ground chicken or turkey. For a plant-based version, a can of chickpeas (rinsed and warmed with the same spices) is a great substitute.
- Change the Base: No rice? No problem. This works just as well with quinoa, farro, or even on top of a bed of crisp lettuce for a lighter meal.
- Don’t Drizzle Early: If you’re packing this for lunch, keep the hummus drizzle in a separate little container. Add it right before you eat to keep everything fresh.
Mediterranean Hummus Power Bowls (Meal-Prep Friendly)
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 450–500 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
- ¼ cup water, for deglazing (60 ml)
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
- Kosher salt, to taste
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 reserved pinch of the smoked 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, pepper, and salt to taste.
Notes
- Calories: 526 kcal (was 532)
- Total Fat: 20.6 g (was 20.7)
- Saturated Fat: 6.0 g (unchanged)
- Trans Fat: 0.2 g (unchanged)
- Polyunsaturated Fat: 3.2 g (unchanged)
- Monounsaturated Fat: 9.3 g (unchanged)
- Cholesterol: 58 mg (unchanged)
- Sodium: 368 mg (was 370; excludes added table salt)
- Total Carbohydrate: 60.3 g (was 61.6)
- Dietary Fiber: 8.9 g (was 9.3)
- Total Sugars: 3.8 g (was 4.7)
- Includes Added Sugars: 0 g (unchanged)
- Net Carbohydrates: 51.4 g (was 52.3)
- Protein: 27.2 g (was 27.5)
- Vitamin D: 0 mcg (unchanged)
- Calcium: 132 mg (was 135)
- Iron: 5.0 mg (was 5.1)
- Potassium: 769 mg (was ~850)
- Vitamin C: 19 mg (was 24)
Your Quick Questions Answered
How long does this keep in the fridge?
Assembled, it’s best within 2-3 days. If you store the components separately, the cooked beef and rice will last 4 days, and the chopped veggies (minus tomatoes) about the same.
Is this bowl served hot or cold?
I love it served “warm.” I use warm rice and the freshly cooked hot beef, then top it with all the cold, crisp veggies. The contrast is delicious! But you can absolutely eat the whole thing cold from the fridge, especially if you’ve prepped it for lunch.
What’s the best hummus to use?
Whatever you love! A simple, store-bought plain or roasted garlic hummus is perfect. Since we’re adding our own lemon juice, you don’t need a pre-flavored one unless you have a favorite.
I hope this bowl makes your weeknights a little easier and a lot more delicious. It’s a true favorite in my kitchen, and I can’t wait for you to try it!
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
