AI
Ingredients
- 120 g quick-cook quinoa
- 1 small can (about 120 g drained) tuna in olive oil or sardines
- 85 g pre-washed mixed greens or salad mix
- 60 g cherry tomatoes, halved
- 1 ripe avocado, sliced
- 1 boiled egg, peeled (or 2 if hungry)
- 30 g canned chickpeas, drained and rinsed
- 15 g mixed seeds (pumpkin + chia or flax)
- 15 g nutritional yeast
- 15 g dried fruits (cranberries or raisins), chopped
- 15 ml extra virgin olive oil
- 15 ml lemon juice
- 5 g tahini (optional drizzle)
- Pinch of salt and pepper
- Optional spice boost: pinch of smoked paprika or chili flakes
Steps
- Rinse quinoa under cold water and cook in 240 ml water with a pinch of salt in a small pot. Bring to a boil, reduce to a simmer, cover, and cook 12 minutes until fluffy. Remove from heat and let sit 5 minutes.
- Meanwhile, open and drain tuna or sardines. If using chickpeas, quickly rinse and toss with a tiny pinch of salt.
- In a serving bowl, arrange a bed of greens. Top with quinoa, cherry tomatoes, avocado slices, and boiled egg (sliced).
- Scatter tuna/sardines or chickpeas over the bowl. Add seeds and dried fruits for texture and energy.
- Drizzle olive oil and lemon juice over the bowl. If using, swirl in tahini and sprinkle nutritional yeast for a savory, cheesy note.
- Season with salt, pepper, and optional paprika or chili flakes to taste. Give the bowl a gentle toss just before eating to blend flavors.
- Storage: This bowl can be assembled ahead and kept in a sealed container in the hostel fridge for up to 24 hours. If packing for travel, store the greens separately to keep them crisp.