Cuencos mediterráneos de garbanzos para preparar con antelación: frescos, sabrosos y listos para la semana

Ingredientes

• Chickpeas: 2 cans, drained and rinsed
• Grain base: 2 cups cooked couscous or quinoa
• Cucumbers: 2 cups, diced
• Cherry tomatoes: 2 cups, halved
• Red onion: 1/2 small, thinly sliced
• Kalamata olives: 1/2 cup, sliced
• Feta: 3/4 cup, crumbled
• Fresh herbs: 1/2 cup chopped parsley and/or dill
• Lemon-garlic dressing: 1/4 cup olive oil, juice of 1–2 lemons, 1 minced garlic clove, 1 tsp Dijon, 1/2 tsp dried oregano, salt and pepper
• Yogurt sauce (optional but great): 1 cup Greek yogurt, 1 tbsp olive oil, 1 small garlic clove grated, 1 tbsp lemon juice, pinch salt
• Extras: Roasted red peppers, artichokes, pepperoncini, or greens like spinach or arugula

Preparación

1. 1

   Cook the base: Make couscous or quinoa according to package directions. Fluff and let it cool slightly.

2. 2

   Mix the dressing: Whisk olive oil, lemon juice, garlic, Dijon, oregano, salt, and pepper until emulsified.

3. 3

   Season the chickpeas: Pat chickpeas dry. Toss with 2–3 tablespoons of the dressing and a pinch of salt. Optional: warm them in a skillet for 3–4 minutes for extra flavor.

4. 4

   Prep the veggies: Dice cucumbers, halve tomatoes, slice onion, chop herbs. Keep cuts bite-sized.

5. 5

   Make the yogurt sauce: Stir yogurt, olive oil, lemon juice, and garlic. Season to taste.

6. 6

   Assemble: Divide grain base into 4 containers. Top with chickpeas, cucumbers, tomatoes, olives, onion, and feta. Sprinkle herbs.

7. 7

   Add sauces smartly: Drizzle remaining dressing over the bowls or pack it on the side. Keep yogurt sauce separate to add just before eating.

8. 8

   Store: Seal containers and refrigerate up to 4 days.