🫒 Mediterranean Hummus Platter (Anti-Inflammatory Power Bowl)
Description
This Mediterranean Hummus Platter is a vibrant, nutrient-dense dish inspired by the heart-healthy Mediterranean diet, widely known for its anti-inflammatory benefits, longevity support, and gut-friendly ingredients. Featuring creamy hummus, extra virgin olive oil, fresh vegetables, fermented foods, and lean protein, this platter is perfect for clean eating, plant-forward meals, and balanced blood sugar nutrition.
Ideal for entertaining, meal prep, or a light dinner, this dish is naturally rich in omega-3 fatty acids, antioxidants, and anti-inflammatory polyphenols.
🥙 Ingredients
For the Hummus (Homemade)
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1½ cups cooked chickpeas (or BPA-free canned, rinsed)
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¼ cup tahini (sesame seed paste)
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3 tbsp fresh lemon juice
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2 cloves garlic
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¼ cup extra virgin olive oil (anti-inflammatory fat)
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½ tsp ground cumin
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½ tsp turmeric (optional, powerful anti-inflammatory)
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Sea salt to taste
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Cold filtered water (2–4 tbsp, for creaminess)
Platter Components
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Whole wheat or gluten-free pita chips
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Kalamata & green olives
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Cherry tomatoes
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Sliced cucumber
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Crumbled feta cheese (or dairy-free feta)
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Marinated artichoke hearts
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Roasted or grilled chicken thighs (optional protein)
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Pickled red onions (fermented = gut health)
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Tzatziki or herbed Greek yogurt dip
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Fresh parsley or dill
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Smoked paprika or chili flakes for garnish
👩🍳 Instructions
Step 1: Make the Hummus
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Add chickpeas, tahini, lemon juice, garlic, cumin, turmeric, and salt to a food processor.
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Blend while slowly streaming in olive oil.
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Add cold water gradually until ultra-smooth and creamy.
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Taste and adjust seasoning.
Step 2: Prep the Platter
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Slice vegetables and arrange olives, tomatoes, cucumbers, and feta in sections.
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Warm pita chips slightly for freshness.
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Grill or roast chicken with olive oil, garlic, oregano, and paprika until golden.
Step 3: Assemble
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Spoon hummus into the center.
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Drizzle with olive oil and sprinkle parsley + paprika.
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Arrange remaining ingredients symmetrically around the hummus.
🍽️ Serving Suggestions
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Serve as a Mediterranean appetizer platter
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Pair with sparkling water + lemon or green tea
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Perfect for anti-inflammatory meal prep
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Serve with grilled salmon for extra omega-3s
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Ideal for weight management, heart health, and diabetes-friendly meals
🔄 Variations
Plant-Based / Vegan
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Skip feta & chicken
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Add roasted sweet potatoes or falafel
Low-Carb / Keto-Friendly
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Replace pita chips with celery, bell peppers, or cucumber boats
High-Protein
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Add grilled chicken, lamb kofta, or boiled eggs
Gut-Healing
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Add fermented pickles, sauerkraut, or kimchi
🧠 Anti-Inflammatory Benefits
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Olive oil → reduces chronic inflammation
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Chickpeas → fiber + blood sugar control
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Turmeric & garlic → immune-boosting compounds
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Fermented foods → gut microbiome support
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Fresh vegetables → antioxidants & polyphenols
📊 Nutrition (Approx. per serving)
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Calories: 420
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Protein: 18g
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Healthy Fats: 26g
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Fiber: 10g
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Carbs: 32g
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Sugar: 5g
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Cholesterol: Low
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Glycemic Load: Moderate-Low
Excellent for heart health, anti-aging nutrition, and inflammation reduction.
❓ Related Questions (SEO-Friendly)
Is hummus anti-inflammatory?
Yes—thanks to olive oil, tahini, garlic, and chickpeas.
Can I eat Mediterranean food daily?
Absolutely. It’s one of the most doctor-recommended diets worldwide.
Is this good for weight loss?
Yes, when portion-controlled and paired with protein.
Is this diabetic-friendly?
Yes—high fiber and healthy fats help stabilize blood sugar.
🌿 Final Thoughts
This Mediterranean Hummus Platter is more than a meal—it’s a functional, anti-inflammatory lifestyle dish that supports heart health, digestion, and long-term wellness. Whether you’re hosting guests or focusing on clean eating, this platter delivers flavor, beauty, and science-backed nutrition in every bite.
