Layered hummus, tabbouleh & feta picnic bowl

Vegetarian
Very Healthy
Health score
82%
Layered hummus, tabbouleh & feta picnic bowl
35 min.
4
643kcal

Suggestions


Are you ready to elevate your picnic game with an enticing and wholesome Layered Hummus, Tabbouleh & Feta Picnic Bowl? This vegetarian delight is not only a feast for the eyes but also packed with nutrition, making it a perfect main course for lunch or dinner. With a Health Score of 82, you can indulge guilt-free while savoring every bite.

This vibrant bowl brings together creamy hummus, protein-rich chickpeas, and the refreshing flavors of homemade tabbouleh—featuring aromatic mint and parsley, juicy tomatoes, and zesty lemon. Topped off with crumbled feta cheese and briny black olives, each layer offers a delightful contrast of textures and tastes that will leave you craving more.

In just 35 minutes, you'll be able to create a stunning dish that serves four, making it an excellent choice for gatherings, picnics, or simply a refreshing meal at home. Paired with warm, fluffy flatbreads, this bowl is perfect for sharing, allowing everyone to scoop their favorites straight from the layers. Experience the perfect combination of health and flavor with this deliciously vibrant picnic bowl, ideal for satisfying your cravings while nourishing your body.

Ingredients

  • 400 water 
  • 400 chickpeas rinsed drained canned
  • 200 pack feta cheese 
  • handful olives black pitted
  •  romaine heart crisp
  • servings flatbreads 
  • 85 bulgur wheat 
  • 80 mint leaves finely chopped
  • 80 flat-leaf parsley finely chopped
  • large tomatoes ripe deseeded chopped
  •  onion red finely chopped
  •  lemon zest 
  • tbsp olive oil for drizzling

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • mixing bowl
  • sieve

Directions

  1. First, make the tabbouleh. Tip the bulgur into a saucepan, cover with water, season with salt, then bring to the boil and simmer for 15 mins until tender.
  2. Drain in a sieve, rinse under cold running water, then leave to drain over the pan.
  3. Mix the mint and parsley with the tomatoes, onion and drained bulghar.
  4. Whisk the lemon zest and juice and oil together with seasoning, then toss with the bulgur.
  5. Spoon the hummus into the bottom of a portable picnic bowl or large Tupperware (or use a large plastic mixing bowl, as you can cover it tightly with cling film later). Scatter with the chickpeas, then sprinkle with seasoning and drizzle with a little oil. Spoon the tabbouleh on top. Now top with the feta and olives, then tear over the lettuce leaves.
  6. Cover the bowl tightly with its lid or some cling film. Put a little more olive oil in a sealed container to take with you, then chill the salad for up to 24 hrs.
  7. To eat, drizzle the olive oil over the leaves, then scoop the salad onto serving plates, making sure everyone gets a bit of each layer.
  8. Serve with the flatbreads for everyone to tear and share.

Nutrition Facts

Calories643kcal
Protein15.02%
Fat50.81%
Carbs34.17%

Properties

Glycemic Index
58.71
Glycemic Load
13.58
Inflammation Score
-10
Nutrition Score
42.266956500385%

Flavonoids

Eriodictyol
6.18mg
Hesperetin
2.03mg
Naringenin
0.62mg
Apigenin
44.19mg
Luteolin
2.8mg
Isorhamnetin
1.38mg
Kaempferol
0.56mg
Myricetin
3.09mg
Quercetin
6.32mg

Nutrients percent of daily need

Calories:643.28kcal
32.16%
Fat:37.95g
58.38%
Saturated Fat:10.49g
65.57%
Carbohydrates:57.42g
19.14%
Net Carbohydrates:38.78g
14.1%
Sugar:4.02g
4.46%
Cholesterol:44.5mg
14.83%
Sodium:1336.8mg
58.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.24g
50.47%
Vitamin K:352.29µg
335.51%
Manganese:2.69mg
134.37%
Vitamin A:4180.99IU
83.62%
Fiber:18.64g
74.56%
Vitamin C:49.78mg
60.34%
Vitamin B6:1.12mg
55.96%
Phosphorus:548.54mg
54.85%
Folate:212.03µg
53.01%
Copper:0.94mg
47.04%
Magnesium:183.55mg
45.89%
Calcium:425.77mg
42.58%
Iron:7.29mg
40.5%
Vitamin B2:0.63mg
37.06%
Zinc:5.04mg
33.63%
Vitamin B1:0.43mg
28.57%
Potassium:994.17mg
28.41%
Vitamin E:2.98mg
19.83%
Selenium:13.27µg
18.96%
Vitamin B3:3.54mg
17.69%
Vitamin B5:1.42mg
14.23%
Vitamin B12:0.85µg
14.08%
Vitamin D:0.2µg
1.33%