These Minty Pea Hummus Quinoa Bowls are the ultimate buddha bowl for Spring, filled with a creamy, fresh mint and pea hummus, quinoa, fresh vegetables and crunchy nuts and seeds. These bowls are full of good-for-you ingredients and are vegan, gluten-free and high protein.
Spring is on the way in the UK, and I am really looking forward to the longer days, brighter mornings and all the fresh produce. The season brings with it an abundance of colourful and delicious fruits and vegetables that just make me smile. This recipe celebrates a few ingredients that I love and it’s such an easy recipe, too.
How delicious are these nourish bowls?
Bowls of food are my favourite and these ones are:
- Light, fresh and zingy
- Healthy and wholesome
- Filling yet not heavy
- Packed with creamy hummus and crunchy seeds
- With an array of vibrant vegetables
- Quick to make in 20 minutes (or less)
- Naturally vegan, gluten-free and easily nut-free
- Simply delicious
If you are already keen to make this recipe, skip ahead to the recipe card below, or let’s first discuss the recipe in more detail.
What ingredients do I need?
The main recipe is for the Minty Pea Hummus which is so delicious on its own:
- Chickpeas: the key ingredient for most hummus recipes. Drain the tin (save the aquafaba for cookies and buttercream) and then use all the chickpeas.
- Thawed peas: I buy frozen peas and then thaw them in a bowl of water in the microwave for 1 minute. They do not need to be warm, just thawed through.
- Lemon: lemon juice adds a little zing and freshness. Lime juice would also be great.
- Garlic: a little goes a long way as it is raw and adds a bit of heat and the delicious garlicky flavour.
- Fresh mint: this adds all the minty flavour to the hummus. If the stalks are thick and dark, only use the leaves, but some small, fine stalks are OK.
- Runny tahini: this is the best part about the hummus and for me, tahini is just as important (if not more so) than olive oil! Make sure it’s a high quality one that tastes amazing on its ow. If you don’t have any tahini, sunflower seed butt over even cashew butter will work. Or, swap for all olive oil, although this will change the colour and taste.
- Olive oil: use extra virgin olive oil if you can for the hummus as the better the taste, the better the hummus. The colour is richer and the flavour is deeper than light olive oil.
- Ice cold water: it really does help the creaminess of the hummus to use ice cold water. If you cannot, use cold water (as cold as you can make it).
- Salt and pepper: for seasoning.
As for the rest of the bowl, the ingredients are easy and you can mix them up, too:
- Quinoa: I love using quinoa as the texture iis so great and it’s naturally gluten-free. But you can swap for another wholegrain like buckwheat, rice, bulgur wheat (not gluten-free) or similar.
- Sugar snap peas: to continue the pea theme but mange tout are very similar or swap for broccoli, if you like. I gently steam them just for 1 minute till vibrant green. Then run under cold water to stop the cooking process so they retain their bite.
- Radish: I love the pop of colour and crunch these add. You can use any colour of radish, or you can use another crunchy vegetable for colour like tomatoes or peppers.
- Cucumber: this is crunchy and fresh and works so well in salads.
- Salad leaves: any salad leaves are great here, I used a mix of lambs lettuce, spinach and shredded beetroot. You could use rocket, regular lettuce or massaged kale.
- Avocado: for the creaminess on top. I always like to top buddha bowls with avocado – aim to use ripe avocados so they are really creamy. If you are not a fan, you can skip this.
- Lemon wedges: place a couple of wedges on each Minty Pea Hummus Quinoa Bowl and squeeze all over being eating. Lime wedges will also be great.
- Roasted nuts or seeds or beans: I originally sued a delicious garlic and herb roasted seed and edamame bean snack mix (from Good 4 U) which I love, but any crunchy seeds/nuts will work. Roasted chickpeas are delicious or use a homemade dukkha – you just want to add some crunch.
How do I make these Minty Pea Hummus Quinoa Bowls?
There really is not much involved in these buddha bowls:
- Make the hummus: add all the ingredients to a blender and blend till super smooth.
- Cook the quinoa: according to the packet and then fluff with a fork.
- Steam the greens: till just tender.
- Chop the raw vegetables: into any shape you like.
- Assemble the bowls: start with the salad, quinoa, hummus then vegetables and the toppings like avocado, lemon and nuts/seeds.
Can I make this hummus another way?
Yes, if you don’t like or don’t have any fresh mint, you can swap this for an equal amount oof other fresh herbs like coriander, parsley or basil or even use a mix. Or, try my Creamy Smoked Paprika Hummus or Original Creamy Hummus.
Can I use any fruits and vegetables?
Yes, see above for some easy swaps and suggestions but when it comes to buddha bowls, anything goes. They are great ways to use up any veggies you have. This is my serving suggestions for the easiest and tastiest meal, but I would love to also add some steamed broccoli, crunchy pepper or add some fresh blueberries, too!
How long will this last?
Store the hummus in a sealed container in the fridge for 3-5 days. Once plated up, the bowls are best eaten fresh, but you can store the quinoa alongside the vegetables and hummus (not the salad leaves as these will wilt, nor the avocado which will brown too quickly nor the seeds which will lose their crunch) for 2-3 days in ready to go lunchboxes then add the salad, avocado and nuts/seeds before eating.
Are these Minty Pea Hummus Quinoa Bowls gluten-free and nut-free?
Yes this recipe is fully gluten-free as it is (if you swap the wholegrain just check it is still gluten-free) and for a nut-free option make sure your sprinkle only seeds and beans on top, no nuts.
I love this buddha bowl, what else can I make?
I hope you are going to love eating these delicious Minty Pea Hummus Quinoa Bowls and for more inspiration, how about my:
- Peanut Satay Tofu Bowls
- Sun Dried Tomato Falafel Taco Bowls
- Chipotle Jackfruit Bowls with Charred Peppers and Corn
- Citrus Sesame Mushroom Noodle Bowl
- Garlicky Kale Tahini and Almond Salad
Minty Pea Hummus Quinoa Bowls (Vegan Gluten-Free)
These Chocolate Mint Cheesecake Slices have a no-bake brownie base topped with a smoothy minty green cheesecake filling topped with a thick layer of dark chocolate. They are easy to make, naturally vegan and gluten-free.
- For the Hummus (makes extra):
- 1 tin chickpeas (drained weight 240g)
- 150g peas, thawed
- Juice of ½ lemon
- 1 garlic clove, peeled
- 5g fresh mint leaves
- 3 tbsp runny tahini
- 2 tbsp olive oil
- 3 tbsp ice cold water
- Salt and pepper For the Bowls:
- 60g quinoa
- 80g sugar snap peas
- 4 radishes
- 100g cucumber
- 2 handfuls salad leaves
- 1 avocado
- Lemon wedges
- 4 tbsp roasted nuts/seeds/beans
- Prepare the hummus: add all of the ingredients to a food processor or blender and blend till really smooth, scraping the sides down as needed. Add 1-2 tbsp more water or oil to thin. Store the hummus in a sealed container for 3-5 days in the fridge.
- For the bowls: cook the quinoa according to packet instructions, leave for 10 minutes then fluff with a fork.
- Bring a pan of water to the boil and once bubbling add the sugar snap peas. Cook for 1-2 minutes until vibrant green then drain and rinse under cold water to cool down.
- Slice the radishes into thin strips, either chip the cucumber into half-moons or strips. Peel and de-stone the avocado and chop into wedges.
- To serve: divide the salad leaves between two bowls, top with the quinoa, 2 large tablespoons of hummus each, some radish, sugar snap peas, cucumber, avocado, lemon wedges and sprinkle over the nuts/seeds/beans. Once plated, enjoyed straight away or keep components separately in the fridge for 2-3 days in sealed containers.
I look forward to hearing what you think of these Minty Pea Hummus Quinoa Bowls so please let me know in the comments below. Please do tag me in in your bowls as I love to see them, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With green glow bowl love x