Bol mediterráneo de quinoa, fresco, ligero y saciante

Ingredientes

• 1 cup dry quinoa, rinsed
• 2 cups water or low-sodium vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• 1/4 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup crumbled feta (optional for dairy-free: omit or use vegan feta)
• 1/2 cup hummus (plain or roasted red pepper)
• 2 cups baby spinach or arugula
• Fresh herbs: 2 tablespoons chopped parsley, 1 tablespoon chopped dill or mint
• 1/4 cup extra-virgin olive oil
• 1 large lemon (zest and juice)
• 1 clove garlic, finely grated or minced
• 1 teaspoon dried oregano
• Salt and black pepper, to taste
• Optional protein twist: grilled chicken, canned tuna, or cooked salmon

Preparación

1. 1

   Cook the quinoa: In a pot, combine rinsed quinoa and water/broth. Bring to a boil, reduce heat, cover, and simmer 15 minutes. Turn off heat and let steam 5 minutes, then fluff with a fork.

2. 2

   Mix the dressing: Whisk olive oil, lemon zest and juice, garlic, oregano, a pinch of salt, and black pepper. Adjust acidity and salt to taste.

3. 3

   Prep the veggies: Halve tomatoes, dice cucumber, slice onion, and chop herbs. Drain and rinse chickpeas.

4. 4

   Toss the base: In a large bowl, combine warm quinoa with half the dressing and the herbs. Fold in spinach so it softens slightly.

5. 5

   Assemble: Divide quinoa into bowls. Top with chickpeas, tomatoes, cucumber, onion, and olives. Add feta if using and a spoonful of hummus.

6. 6

   Finish: Drizzle remaining dressing over the bowls. Add extra lemon, pepper, or a pinch of red pepper flakes if you like heat.