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Quinoa, prawns and chickpeas bowl



Ciao, welcome back to my blog!

Today's recipe is an Asian inspired, super-fit dish packed with lean protein.

Quinoa is an excellent alternative to rice and pasta as it takes more or less the same time to cook but it doesn't have the same amount of carbs so I make sure to always have a box in my pantry.

I eat it because I enjoy its nutty taste and to variate my diet, however, quinoa should be eaten with the same moderate approach that we commonly have towards seeds and grains.


That's why:

"Quinoa is a seed that’s packed with protein, fibres, and nutrients. But it’s not a low-carb food. A cup of cooked quinoa has more than 39 grams of carbohydrates. That’s 50% more than in the same amount of brown rice and almost as many carbs as in white rice.

If you have type 2 diabetes or other conditions, you may be watching how many carbs you eat. But not all carbs are equal. Quinoa is considered a whole grain, which is better for you than refined grains like white flour.

Quinoa has a glycemic index of 53, which is a measure of how quickly it will raise your blood sugar levels. That score puts quinoa in the middle range of “good” vs. “bad” carbs.

Quinoa is relatively high in protein -- much more so than whole-grain peers like barley or buckwheat.

Protein keeps you full for longer, so you eat less. Keeping a healthy weight is a key part of controlling type 2 diabetes." From: Is quinoa low-carb?


Frozen prawns are also a good source of protein and I store a bag in my freezer for when I don't have the time to buy fresh fish.


Same for the chickpeas: they contain an equal amount of carbs and protein and they are one of my favourite must-have canned foods for speedy recipes.

It is important to know that it is possible to cook easy, healthy and quick meals with frozen and canned food when there is no fresh food available.

It is all about how you cook them!


I added the kale to have a source of fibres and I love its texture with the rest.

I tend to opt for this kind of one-pot nourishing dish when I am preparing my lunch box for the next day: I don't want to experience lack of energy throughout the day however I don't want to feel bloated and stuffed.


Ingredients for 2

A cup of quinoa

A can of chickpeas

200g of frozen prawns

A bunch of kale

Half red onion

Chilli flakes

Soy sauce

A tablespoon of coconut milk

Half teaspoon of turmeric powder

A slice of lime

A slice of lemon

A ginger slice

Paprika

Extra virgin olive oil


Wash the quinoa in some running water with the help of a fine-mesh sieve, then put it to boil in a small saucepot.



Marinate the prawns with some lime and lemon juice and a slice of fresh ginger for 15 minutes.



Drizzle some extra virgin olive oil in a pan and add some chilli flakes + the chopped half red onion.


Set on high heat and let it warm up for a couple of minutes to release all the aromas.



Add the chickpeas and the marinated prawns and the kale.


Season with soy sauce, the turmeric powder and the coconut milk to give a nice silky texture to the sauce.



When the quinoa is ready (it will take 15-20 minutes), rinse it and add it to the pan.

Mix well for a couple of minutes to allow the quinoa to absorb all the flavours evenly.



Serve warm with a sprinkle of paprika.

Enjoy!


If you double the quantities, the extra portion can be stored in the fridge for a day or two and reheated in the microwave for 3 minutes.


Thank you so much for reading my recipe today, I hope you liked it!

If so, please share it on your social media accounts to help me grow and if you are new, enter your email address in the subscribe tab on the main page to be always the first to know when I am posting.

Have a nice weekend guys!


Want another recipe with quinoa?

Check this post:

Low carbs quinoa and seafood

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