Spread, Veg, and Bread Bowl

balanced meal Bread Bowl concept dairy-free delicious dietary adaptations Feta cheese fiber Gluten-Free Healthy Fats higher protein hummus leafy greens lunch idea Nutritious portion size protein Recipe Salad seasonal produce serving size sibling-inspired Spread topping options vegetable Versatile visual appeal

Posted October 20, 2023 by: Admin #Kitchen

If you’re in search of a wonderfully straightforward lunch idea, look no further than this delightful spread, vegetable, and bread bowl! This uncomplicated and adaptable mix of ingredients transcends the realm of a mere recipe, making it a handy resource to whip up a nourishing, delectable, and satisfying lunch in a jiffy.

Two bowls filled with hummus and salad, topped with a soft-boiled egg, feta cheese, chopped almonds, and a side of sourdough bread.

This concept is inspired by my sister, who excels at taking everyday ingredients and transforming them into visually appealing and mouthwatering meals. Whenever I visit her, I can count on encountering this spread, vegetable, and bread meal concept in some form on the lunch table.

Whether she’s repurposing leftovers from the previous night’s dinner or using fresh produce from the local farmers’ market, she ingeniously combines hummus, fresh veggies, and quality bread into a salad format that never fails to satisfy. The best part is that it creates a well-rounded meal rich in fiber, healthy fats, and complex carbohydrates.

Ingredients for hummus bowls; hummus, feta cheese, leafy greens, radishes, and sourdough bread.

What You’ll Need

Though more of a concept than a formal recipe, here are the key elements utilized in my bowls:

– **Spread**: The heart and soul of these bowls, which can be prepared with various spread options. While hummus is my go-to choice (any savory hummus variety works splendidly), other alternatives like bean dip, baba ganoush, lentil dip, ricotta, tzatziki, and labneh are equally suitable.

– **Vegetables**: Including veggies elevates the fiber content and nutrient value of the bowls. You can mix and match any leafy greens and fresh vegetables available. These bowls are incredibly adaptable and can be tailored to suit the seasons, featuring radishes and peas in the spring, carrots, cucumber, and tomatoes in the summer, and roasted squash and beets in the fall and winter.

– **Bread**: The quality of the bread significantly influences the bowls’ taste. Sourdough bread is recommended for its minimal processing and delightful flavor, but you can choose your favorite type.

– **Olive Oil, Salt, and Pepper**: These ingredients are used to dress the vegetables and season the dish.

In addition to the core spread, veg, and bread components, you can enhance your bowls with additional toppings and seasonings. Some personal favorites include:

– **Cheese**: A sprinkle of cheese contributes healthy fats and extra protein. While I favor crumbled feta cheese for its texture and salty contrast with the creamy hummus, other options like goat cheese, cheddar cheese, blue cheese, and halloumi work just as well.

– **Nuts or Seeds**: Adding seeds such as pumpkin or sunflower, or chopped nuts like almonds, walnuts, or pine nuts, introduces texture and healthy fats to the bowls.

– **Boiled Egg or Other Protein**: While optional, including a jammy 8-minute boiled egg or another protein source like grilled chicken, steak, tuna, or tofu can boost the protein content and enhance flavor and texture.

Overhead image of bowl with spread of hummus, topped with salad, a jammy 8-minute egg, feta cheese, and chopped almonds, salt, and pepper, with a side of sourdough bread.

Nutrition Tip

If you’re thinking, “Whoa, that’s a lot of hummus, much more than a serving size,” it’s important to distinguish between serving sizes and portion sizes. The recommended serving size for hummus is 2 tablespoons, which is simply the measurement used for nutrition data on hummus packaging, not a suggested portion size.

Close up of slice of bread in a bowl with some leafy greens, hummus, and a piece of boiled egg on the bread.

Dietary Adaptions

To Make it Gluten-Free: Opt for gluten-free bread.

To Make it Dairy-Free: Exclude the cheese.

To Make it Higher-Protein: Add an extra egg or two or include another protein source like chicken, steak, or tofu.

Spread, Veg, and Bread Bowl

Ingredients

1/3 cup hummus
2 cups leafy greens
1/4 cup thinly sliced radishes
1/4 cup sliced snap peas
1 teaspoon olive oil</li >
2 tablespoons crumbled feta cheese
2 tablespoons roughly chopped almonds
1 slice of sourdough bread
1 egg (optional)
Salt
Pepper

Instructions

If you choose to include an egg, bring a small pot of water to a boil. Gently add the egg and boil for 8 minutes. Once cooked, transfer the egg to cold water, peel it, and slice it in half.
In a medium bowl, combine leafy greens, sliced radishes, and peas. Drizzle with olive oil, season with salt and pepper, and gently toss to mix. Set aside.
In a shallow serving bowl, place a generous dollop of hummus and spread it across one-third of the bowl using the back of a spoon.
On the other side of the bowl, add the leafy green mixture and place the sliced boiled egg on top of the hummus.
Sprinkle the bowl with crumbled feta cheese and chopped almonds, and serve it with a slice of sourdough.