There’s nothing more annoying than a flat tire when you urgently need a trip to Wholefoods. So this happened to me yesterday when I stupidly drove into a rock upon leaving the park after walking my dog (I’m blaming Beau for distracting me with her cuteness!). Car-less, almost all out of fresh food and a hungry husband on his way home, I needed to think fast!
It’s times like this when I am thankful for stocking up on healthy grains, such as quinoa, farro and buckwheat and happy knowing there is some emergency fish in the freezer. I am never short on herbs and spices and wont allow myself to ever get below 10 cloves of garlic (not kidding!) so luckily it was possible to make a healthy, balanced and tasty meal. Because, lets be honest, the latter part is essential. I decided to make a pot of red nutty quinoa and pair with spicy sautéed shrimp. Light, lean and entirely satisfying, I am so pleased I have leftovers (Not just because I am still without wheels!).
Light and delicate, it’s hard to believe quinoa is so nutrient dense. A good source of prebiotic fiber, manganese, magnesium, monounsaturated fat, complex carbs and B vitamins means quinoa is great for our gut, bones, heart, digestion and an excellent choice for maintaining a healthy weight. It is also a complete protein, gluten free and contains omega 3, as well as providing antioxidants that help protect us against disease and reduce inflammation.
Low calorie and high protein, shrimp is a great choice if you are trying to lose weight. It is also an excellent source of both selenium and iodine, important nutrients for optimal function of the thyroid, which is responsible for regulating metabolism. Although high in cholesterol, more recent research suggests that trans and saturated fat along with sugar and refined carbs are the cause of higher LDL and impaired heart health. Although it is recommended not to consume more than 300 mg per day, cholesterol does in fact serve many purposes for the body, such as protecting cells, making hormones and assisting in the digestion of fats. Compared with other fish, shrimp is an economical choice, but try to buy wild caught to safely avoid potentially harmful pesticides and antibiotics that are given to farmed raised fish.
My shrimp quinoa concoction is really easy to make and it just shows you that you don’t always need a full fridge to start cooking! There is something very satisfying about using up the last of your produce and cleverly putting a meal together when there is no plan! I want to share this super easy recipe and inspire you to do the same. Don’t wreck your car though.
Ingredients (Serves 3/4):
1 tbsp olive oil
1 cup red quinoa (I use Alter Ego organic heirloom quinoa)
1 small onion, chopped
5 garlic cloves, minced
1 yellow pepper, chopped
2 large tomatoes on the vine, chopped
6 cups spinach
2 cups vegetable stock (I use Pacific organic low sodium)
2 tsp Italian herbs
12 oz shrimp (raw peeled & deveined tail off)
The marinade:
2 tbsp light olive oil
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp paprika
1/2 tsp garlic powder
1/2 tsp ground ginger
1/4 tsp cayenne pepper (optional – if you love spice!)
Chili flakes, for garnish
Method:
- Defrost the shrimp by placing them on a colander and running cold water for around 30 seconds. Set aside.
- Heat the broth in a pan and keep over a low heat.
- Using a Dutch oven, heat the olive oil and add the onion, tomato, pepper, garlic & herbs and cook for a five minutes over medium heat.
- Stir in the quinoa, pour all of the broth and set the timer for 25 minutes.
- Make the marinade for your shrimp. Using a mixing bowl, combine the oil with the spices, stirring well before coating the shrimp.
- 5 minutes before the quinoa is ready (double check its cooked because red takes a little longer than white), using a fry pan, sauté the shrimp for 5 minutes, making sure you cook both sides.
- Transfer the shrimp to the pot and stir well.
- Serve in bowls and garnish with chili flakes.
This might just be a new week night staple. And that’s lunch sorted the following day 🙂
Nutrition info based on 3 portions as we are hungry people 🙂
enjoy!