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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 minutes
Cook Time 12 minutes
Total Time 32 minutes
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.