Thank you to Wendy for inviting me to share a recipe on Cooking Quinoa! My name is Shannon, and I am the cook behind Yup, it’s Vegan, a recipe blog of (you guessed it) vegan food. Grains and seeds are an important part of a balanced vegan diet, and I definitely eat my fair share of quinoa!
Today I’m sharing a spin on one of my regular lunches: mango curry hummus quinoa bowls. These bowls are packed with protein to keep you going through the whole afternoon, and work well for packed lunches because they taste great whether they’re cold straight from the fridge, at room temperature, or still warm.
For some people, vegan recipes are about replacing the meat, dairy, and eggs. This can work well for folks eating an exclusively vegan diet, but for everyone else, I find that the most suitable vegan dishes call on flavors and ingredients that those people with an omnivorous diet already know and love, rather than focus on making replacements. Whether your goal is to have one vegan meal per day or one vegan meal per month, you can use this type of dish to fit your needs.
That’s where this flavorful bunch of ingredients comes in! From the warm and subtly spicy curry, to the sweet mango, to the tangy and crunchy carrot slaw, to the heartiness of the quinoa, a lot of my favorite things are in these bowls. I make variations on these quinoa hummus bowls regularly and I hope that you love them too!
- For the mango curry hummus:
- 1 cup frozen mango chunks, thawed (measure before thawing)
- 2 cloves garlic, chopped
- 2 tablespoons tahini
- juice of 1 lemon
- 1 tablespoon cider vinegar
- 1 tablespoon Indian curry powder(optional)
- ¼ teaspoon amchur (mango powder) (optional)
- ¼ teaspoon cayenne pepper
- ½ teaspoon smoked paprika
- ¼ teaspoon salt, plus more to taste
- 2 cups cooked chickpeas
- For the tangy carrot slaw:
- 2 medium carrots, peeled and shredded
- ½ of a seeded jalapeno, halved and thinly sliced (optional)
- ¼ of a medium red onion, thinly sliced
- Juice and zest of ½ of a lime
- 1 tablespoon agave nectar (or honey for non-vegans)
- 1 teaspoon tamari or soy sauce (gluten-free if needed)
- For one bowl:
- 1 cup cooked quinoa
- 1 generous scoop of mango curry hummus
- ¼ c. carrot slaw
- handful of chopped fresh cilantro
- (optional) additional veggies of choice (pictured is roasted rutabaga)
- To make the hummus:
- Combine the mango, garlic, tahini, lemon juice, and cider vinegar in a blender or food processor until completely smooth.
- Add the curry powder, amchur and cayenne pepper if using, smoked paprika, salt, and chickpeas, and puree until completely smooth.
- Add more salt to taste as needed, and set aside.
- To make the slaw:
- Sprinkle the shredded carrot with a bit of salt and let sit in a sieve or colander for a few minutes to drain some of the liquid.
- Add the carrot to a bowl with the jalapeno, onion, lime juice and zest, agave nectar or honey, and tamari or soy sauce. Toss to combine all of the ingredients and set aside.
- To assemble a quinoa bowl:
- Combine cooked quinoa with a scoop of hummus, the carrot slaw, chopped fresh cilantro to taste, and any other veggies being used. Leftovers will keep in the fridge for about a week; store the slaw in a separate container.
Servings 8, Servings Size 100g, Calories 106, Fat 2.8g, Carbohydrates 17.1g, Cholesterol 0mg, Sodium 190mg, Potassium 81mg, Fiber 1.2g, Sugars 7g, Protein 4g
Servings 8, Serving Size 24g, Calories 16, Fat .1g, Carbohydrates 3.9g, Protein .3g, Cholesterol 0mg, Sodium 51mg, Potassium 59mg, Fiber .6g, Sugars 2.9g
Bowl Servings 8, Serving Size 177g, Calories 318, Fat 6g, Carbohydrates 55g, Protein 11.8g, Cholesterol 0mg, Sodium 245mg, Potassium 441mg, Fiber 5.5g, Sugars 10g, WW Pts 8