This Mediterranean hummus bowls recipe features shawarma-spice tofu with fresh veggies, olives and homemade creamy hummus.

Healthy bowl with spinach, hummus, tomato, red onion, cucumber and olives.

If you’re looking for a fresh and delicious homemade bowl, you’ll love these vegan hummus bowls! They’re packed with healthy ingredients like juicy tomatoes, crisp cucumbers, leafy greens, olive and chickpeas for plenty of nutrition, flavor and texture.

Whether you make them for a meal prepped healthy lunches or whip them up for a family dinner, you’ll love these for a go-to recipe everyone will enjoy.

For more healthy bowls like this, this Quinoa Grain Bowl, Veggie Power Bowls, Mediterranean Quinoa Bowls and Vegan Sushi Bowls are all wonderful.

Recipe Highlights

  • Vegan and gluten-free.
  • Great for meal-prepped lunches or dinner.
  • 15 g of fibre and 25 g of protein per bowl!
  • Easy to make for a weeknight meal.
  • Satisfying and filling.
  • Easy to customize with add-ins and substitutions.
  • Includes an easy hummus recipe.

Ingredients

All the ingredient gathered for making a vegan hummus buddha bowl with tofu, homemade hummus and fresh vegetables. Each ingredient is labelled with a text description. The list can be found in the corresponding blog post.
  • Tofu: These bowls feature shawarma-inspired tofu coated in spices and baked. Use extra-firm tofu and press it beforehand if you can.
  • Spices: You’ll need cumin, cinnamon, ginger, coriander, garlic powder, cayenne and paprika. If you’re missing coriander, cinnamon or ginger, no big deal. The main ones are paprika, cumin and garlic powder.
  • Olive Oil: The oil recipe contains just 1 tbsp of oil used for the tofu. You can use another cooking oil if preferred, such as avocado oil.
  • Chickpeas: You’ll need 2 cans of chickpeas (garbanzo beans), 1 19 oz can (2 cups) and 1 15 oz can (1.5 cups). Drain and rinse them both before use. You can use store-bought hummus to save time. You’ll want about 1/3 cup hummus per bowl.
  • Greens: Use baby spinach, baby kale or regular kale. If you’re using regular kale, you’ll want to massage it with a little olive oil to soften.

This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.

Additions & Serving

  • Serve with Vegan Tzatziki and fresh pita bread.
  • Use store-bought hummus instead of making your own.
  • Add a spoonful of hemp seeds, sesame seeds, pumpkin seeds or sunflower seeds for crunch and healthy fats.
  • Add a sprinkle of finely chopped fresh herbs like parsley, dill or cilantro.
  • For a heartier bowl, add quinoa, brown rice, farro or orzo.
  • Add this Baked Falafel.
  • For additional veggies try romaine lettuce, red peppers, steamed or roasted cauliflower or roasted zucchini.
  • Try differnt kinds of hummus like this Roasted Garlic Hummus, Edamame Hummus or Roasted Red Pepper Hummus.
  • Serve with a drizzle of olive oil, squeeze of fresh lemon juice any/or hot sauce.
  • Add a scoop of Vegan Tofu Ricotta or the tofu feta recipe from these Mediterranean Quinoa Bowls

Step-by-Step Instructions

Before You Start: Ideally, press the block of tofu for 10-30 minutes to remove excess moisture. Use a tofu press or wrap it in a dish cloth and place a heavy object like a skillet on top of it.

A block of tofu in a rectangular box tofu press.

Step 1: Bake the tofu.

Firm tofu torn into pieces in a bowl and toss with a variety of spices. A small spatula rests in the bowl and there is a bowl of olives and a bowl of spinach in the background.

Preheat the oven to 400 F then break the tofu into bite-sized pieces in a bowl. Breaking it up instead of cubing it creates rough edges for a crispier and more textured result!

Toss the tofu pieces with all of the spices, olive oil and optional cornstarch. The cornstarch helps to add a crispy layer to the tofu as it bakes, though it is optional.

Crispy spiced tofu pieces on a baking tray.

Bake the tofu for 25-30 minutes, tossing after 20 minutes, until golden brown and crispy around the edges.

Quick Note: If you’d like to add a grain like quinoa, farro or brown rice to the bowls, start cooking that now if you don’t have any on hand.

Step 2: Make the hummus.

Creamy blended hummus in a food processor with a small spatula. There is a bowl of olives beside the food processor.

While the tofu is baking, add all of the hummus ingredients, except for the water, to a food processor and blend until smooth.

Slowly add water 1 tbsp at a time if needed to adjust the consistency to your liking. You can also use the aquafaba from the can of chickpeas for extra liquid. Taste and season with a pinch of salt and black pepper, if needed.

Step 3: Assemble the bowls.

Healthy looking bowl with spinach, tofu, hummus, red onion, tomato, olives, cucumber and chickpeas. There are smaller bowls of sliced red onion, spinach and olives beside the bowl.

Divide all the ingredients between 4 servings. You can either spread the hummus on the bottom or side of the bowl, then assemble all the other ingredients on top or to the side, or start with a bed of greens and top with veggies and dollop of hummus.

Serve with your choice of toppings like a drizzle of olive oil, squeeze of lemon, hot sauce and/or sprinkle of feta cheese.

Recipe FAQs

Are hummus bowls gluten-free?

Yes, these bowls are naturally gluten-free without any adjustments.

Are hummus bowls vegan?

Yes, these bowls are vegetarian and vegan without any adjustment, though note that if you’re serving with cheese to choose dairy-free feta or make your own tofu feta.

Can I use store-bought hummus?

Yes. You can save time by using your favourite store-bought hummus, though the hummus portion of the recipe is quite quick and easy to prepare!

You could also try this roasted red pepper hummus or edamame hummus for a twist on this recipe.

How long do hummus bowls keep?

You can store hummus bowls in an airtight container in the fridge for up to 3 days.

Can you freeze hummus bowls?

Hummus bowls are not suitable for freezing due to the fresh vegetables.

Fork resting in a bowl with spinach, tomatoes, olives, crispy tofu bits, hummus and chickpeas.

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Overhead view of a colourful healthy bowl with spinach, hummus, tomato, red onion, cucumber and olives.

Mediterranean Hummus Bowls

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  • Author: Deryn Macey
  • Prep Time: 15 mins
  • Cook Time: 30 mins
  • Total Time: 45 minutes
  • Yield: 4
  • Category: Main Dish
  • Cuisine: American
  • Diet: Vegan
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Description

An easy Mediterranean hummus bowl with Shawarma-spiced tofu that makes a great option for meal prep or a healthy meal any night of the week!


Ingredients

For the Tofu

  • 1 350 g package of extra-firm tofu, pressed
  • 1 tsp smoked paprika
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/2 tsp cumin
  • 1/2 tsp garlic powder
  • 1/4 tsp ginger
  • 1/4 tsp cinnamon
  • 1/4 tsp coriander
  • 1/4 tsp cayenne pepper, optional
  • 1 tbsp olive oil
  • 1 tbsp cornstarch, optional

For the Hummus

  • 1 19 oz can chickpeas, drained and rinsed (2 cups)
  • 1/4 cup lemon juice (60 mL)
  • 1/4 cup tahini (60 g)
  • 1/2 tsp salt, or more to taste
  • 2 cloves garlic
  • 14 tbsp water or aquafaba, if needed
  • fresh ground black pepper, to taste

For the Bowls

  • 1 15 oz can chickpeas, drained and rinsed (1.5 cups)
  • 4 handfuls baby spinach or baby kale
  • 1 small red onion, thinly sliced (or pickled red onion)
  • 1 cup cherry or grape tomatoes, halved
  • 1 cup kalamata olives, preferably pitted
  • 1 cucumber, chopped
  • 1 cup cooked quinoa, optional
  • feta cheese, optional for serving
  • extra-virgin olive oil, optional for serving
  • lemon, optional for serving
  • hot sauce, optional for serving

Instructions

  1. Press Tofu: This is optional but pressing for just 5-10 minutes will help remove excess water, though you can leave it for up to 30 minutes. Use a tofu press or wrap the tofu in a dish cloth and put it on a plate. Place a heavy object such as a skillet on top of it and let it sit.
  2. Bake Tofu: Preheat the oven to 400 F. Break the blog of tofu into bite-sized pieces in a bowl. Add all the spices, oil and cornstarch, if using. Toss to coat. Spread the tofu on a baking pan and bake for 30 minutes until crispy and golden brown.
  3. Cook Grains: Optional but if you’d like to add a grain like quinoa, farro or brown rice to your bowl, cook it now according to package instructions.
  4. Prepare Hummus: Add all of the hummus ingredients, except the water, to a food processor and blend until smooth. If needed, add water 1 tbsp at a time to reach your desired consistency.
  5. Assemble Bowls: You can either spread the hummus on the bottom or side of the bowl (scoop hummus by equal spoonfuls into each bowl until you use all of it), then assemble all the other ingredients on top or to the side, or start with a bed of greens and place everything else on top, finishing with a big scoop of the hummus. Serve with a sprinkle of feta, a squeeze of fresh lemon, a drizzle of olive oil and hot sauce, if desired.

Notes

Hummus can be prepared 1-2 days in advance. Assembled bowls can be stored in the fridge for up to 4 days in a sealed container.


Nutrition

  • Serving Size: 1 bowl
  • Calories: 489
  • Sugar: 3 g
  • Fat: 24 g
  • Carbohydrates: 47 g
  • Fiber: 15 g
  • Protein: 25 g