This delicious salad combines the rich and vibrant flavors of meze dishes with a delicious blend of Greek and Middle Eastern influences. With every bite you will experience a harmonious fusion of flavors that gets even better in the fridge.
The layers of hummus, tabbouleh and feta create a symphony of textures and flavors that is simply irresistible. Whether at a picnic or any other occasion, this picnic bowl will delight your taste buds and impress your guests. So grab a spoon and treat yourself to this heavenly blend of flavors!
- 2 x 200g cups of hummus
- 400g can of chickpeas, rinsed and drained
- 200g pack of feta cheese, broken into pieces
- a handful of pitted black olives
- 1 crispy Roman heart
- Flatbreads for serving
- 85g Bulghar wheat
- 80g bunch of mint, leaves finely chopped
- 80g bunch of flat-leaf parsley, leaves finely chopped
- 2 large ripe tomatoes, seeded and chopped
- 1 red onion, finely chopped
- Zest and squeeze 1 lemon
- 4 tablespoons olive oil, plus some for drizzling
Take with you to a picnic
The tabbouleh, a finely chopped salad
made from fresh herbs mixed with bulgar wheat
dressed, but not spoiled if you manage,
and because the lettuce leaves are full
they won’t get wet on the top. Served with
Flatbreads, it’s filling and easy – imagine it
Salad and sandwiches in one!
- First prepare the tabbouleh
- Place the bulghar in a pot
- Cover with water
- With salt
- Bring to a boil
- Simmer for 15 minutes until tender
- Drain in a colander
- Rinse under cold running water
- Drain over the pan
- Mix mint and parsley with tomatoes, onions and drained bulgur
- Whisk together the lemon zest, juice and oil with the spices
- Mix with the bulghar
- Sprinkle with the chickpeas
- Sprinkle with spices
- Drizzle with a little oil
Equipment and tools
To make this Layered Hummus, Tabbouleh, and Feta Picnic Bowl, you’ll need the following equipment and tools:
- cutting board
- tin opener
This Layered Hummus, Tabbouleh, and Feta Picnic Bowl contains the following allergens:
- Milk (from feta cheese)
Storage and leftovers
If you have leftovers from your layered hummus, tabbouleh, and feta picnic bowl, you can store it in an airtight container in the refrigerator for up to 3 days. Before serving again, be sure to mix the ingredients well to distribute the flavors evenly.
The Health Benefits of Layered Hummus, Tabbouleh, and Feta Picnic Bowl
When it comes to a nutritious and filling meal, the Layered Hummus, Tabbouleh & Feta Picnic Bowl is a fantastic choice. Packed with healthy ingredients, this dish not only tantalizes the taste buds but also offers numerous health benefits. Let’s take a closer look at the nutritional value of its main components.
The two cups of hummus in this recipe are made from chickpeas, which are rich in protein, fiber, and essential vitamins and minerals. Chickpeas are known to promote digestive health, help control blood sugar levels, and support weight management. The hummus also contains healthy fats from olive oil, which contribute to heart health.
The addition of chickpeas in this dish not only improves the texture but also adds another nutritional value. Chickpeas are a great source of plant-based protein and fiber, making them beneficial for muscle repair and digestive health. They also contain iron, magnesium and potassium, essential minerals for maintaining general well-being.
Feta cheese, broken into pieces and sprinkled over the dish, offers a rich and creamy flavor. Despite its delicious taste, feta cheese is relatively low in calories, making it a suitable choice for anyone watching their weight. It is also a good source of calcium, phosphorus and B vitamins, which are essential for bone health and energy production.
The handful of pitted black olives in this picnic bowl not only add flavor but also provide several health benefits. Olives are a good source of monounsaturated fats, which are known to promote heart health. They also contain antioxidants that protect the body from oxidative stress and inflammation.
The crispy romaine heart included in this recipe provides freshness and a satisfying crunch. Romaine lettuce is low in calories and has a high water content, making it a good choice for anyone looking to maintain a healthy weight. It is also rich in vitamins A, K and C and folic acid, which support immune function, blood clotting and cell growth.
This dish contains 85g of bulgar wheat, a whole grain full of fiber and nutrients. Whole grains have been linked to various health benefits, including a reduced risk of heart disease, type 2 diabetes and certain types of cancer. Bulghar wheat is also a good source of manganese, magnesium and phosphorus, minerals important for bone health.
Mint and parsley
The bunches of mint and flat-leaf parsley in this recipe add a touch of freshness and fragrant flavor. Mint leaves have a digestive effect, soothe the stomach and relieve indigestion. Both mint and parsley contain antioxidants and have antimicrobial properties that can support overall health.
Tomatoes and red onions
The addition of ripe tomatoes and finely chopped red onions not only gives the dish bright colors but also brings a number of health benefits. Tomatoes are rich in lycopene, an antioxidant that has been linked to a reduced risk of certain cancers and heart disease. Red onions, on the other hand, are full of antioxidants and can help lower cholesterol and reduce inflammation.
Lemon and olive oil
The dressing for the tabbouleh consists of the zest and juice of a lemon and olive oil. Lemons are rich in vitamin C, which supports the immune system and collagen production. Olive oil is a healthy source of monounsaturated fats and contains antioxidants that protect against chronic diseases such as heart disease and certain types of cancer.
With its combination of protein-rich hummus, fiber-rich chickpeas, refreshing lettuce, aromatic herbs, vibrant vegetables and nutritious dressing, the Layered Hummus, Tabbouleh & Feta Picnic Bowl is a well-rounded and nutritious meal. Enjoy it at your next picnic or any occasion where you want a healthy, delicious and filling dish!