Stir-fried prawn and vegetable quinoa

comments 2
Dinners

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I recently read that weight-related resolutions made up 38% of all resolutions so while we remain motivated, I thought it was best to share a healthy meal. This dish contains the two essential elements of any midweek meal – minimum effort and immensely satisfying.

Quinoa is a great source of protein and is a good alternative to couscous, rice or bulgar wheat if you still want to have a grain-like component in your meal but without having starchy carbs. It was a staple for Elizabeth (my old flatmate) and I when we lived in Aberdeen. This recipe was created with her in mind and as I made the dish this evening, I thought of us standing in our old kitchen chatting (and complaining) about our days!

The ingredients list below may look huge but when I am trying to eat healthier, I always load meals with vegetables and that’s what I have done here but take, leave or substitute what you want. If you don’t want to use seafood, you can replace the prawns with chicken, beef or tofu.

STIR-FRIED PRAWN & VEGETABLE QUINOA

Ingredients (4 people):
300g quinoa
3 large eggs
1 red chilli, finely chopped
3-4 cm piece root ginger, grated or finely chopped
2 large cloves garlic
1 pepper, diced
1 onion, peeled and diced
1 carrot, peeled and diced
1 courgette, diced
1 celery stalk, diced
300g raw prawns

3 spring onions, sliced
1 tbsp sesame seeds
2 tbsp soy sauce

2 tbsp sweet chilli sauce
1 tbsp fish sauce (optional)
Sunflower oil
Lime and coriander to serve

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  • Cook the quinoa as per the instructions on the packet. I have found that some packets call for far too much water which results in the quinoa being mushy and horrible. In general, it is 1 part quinoa to 2 parts water. If the packet calls for more water than this, proceed with care. It normally takes about 20 minutes which is just enough time to make the other ingredients.
  • Beat the eggs and fry in a large pan with a little oil. Stir until the egg is cooked and then place on a plate to one side.
  • Using the same pan, fry the chilli, garlic and ginger in one teaspoon of oil for about 2 minutes. Then add the pepper and cook for 5 minutes until soft. Add the remaining vegetables and cook for a further 10-15 minutes until soft.
  • Next add the prawns and spring onions (keeping a few slices aside for the garnish). The prawns will only take about 3-5 minutes to cook depending on the size. You will notice them turning from the blue-purple colour to the traditional pink colour we associate with prawns. Prawns become very tough if they are over cooked so do keep an eye on them.
  • Then add the egg and cooked quinoa into the pan. As you stir this, the egg will break up into small pieces.
  • Sprinkle in the sesame seeds and add the soy sauce, chilli sauce and fish sauce (if using) and mix well.

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To assemble:

  • Spoon the stir fry into a bowl.
  • Sprinkle on some chopped coriander leaves and serve with a wedge of lime.

The colours in this dish are enough to brighten up anyone’s day.

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The Author

I am a food lover with a passion for cooking and entertaining inspired by two very special grandmothers and a fabulous mum. I recently moved to London which has provided a plethora of new places, cultures and fascinations to stir up some underlying creativity. My hope is to share some cooking and entertaining ideas which I like and others seem to like too. I will also throw in the odd bit of Scottish flare to make sure I maintain my true braveheart roots. Hope you enjoy!

2 Comments

  1. margaret wallace says

    HI Sarah,
    I have never heard of quinso… you recipe looks delish and you make this protein substitute sound even more delish…..Ill let you know my findings.
    Mx

    • Thanks! It is delicious! The quinoa is a great heathy alternative to carbs and great if you want a high protein meal. You can buy it in any supermarket. Hope you enjoy!

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