Lean, fast and bright. Good on low-calorie days.
Calories
554
per serving
Protein
56 g
53g C · 14g F
Time
20 min
active + cook
Cost
6,18 €
Estimated / serving
Timing
- Prep
- 5 min
- Cook
- 15 min
- Total
- 20 min
Ingredients
- Prawns180 g
- Quinoa (dry)70 g
- Baby spinach60 g
- Tomatoes100 g
- Extra virgin olive oil9 g
- Lemons20 g
Method
- 1Cook and steam-dry the quinoaCook the quinoa and let it steam dry off the heat.
- 2Sear the prawns brieflySear prawns two minutes total — no longer.
- 3Toss the bowl with oil and lemonToss everything with spinach, tomato, oil and lemon.
Why this recipe works
Prawns need two minutes in a hot pan and nothing more, which makes this the quickest high-protein bowl in the library that still involves cooking. Quinoa steamed dry keeps the base light, and raw spinach and tomato dressed with olive oil and lemon do the rest without weighing the plate down. Useful on low-calorie days when you still want volume on the plate.
Prep, storage & reheating
- Have everything else assembled before the prawns go in — overcooked by even a minute, they turn from tender to rubbery.
- Toss the spinach through while the quinoa is still slightly warm so the leaves relax without actually wilting.
Cooked prawns do not reheat well and are best eaten straight away. If you are keeping a portion, cool it promptly, refrigerate it covered and eat it cold the following day rather than reheating. Store the quinoa separately and cool it quickly, as with any cooked grain.
Prepping this for the week
Scaling one serving into several days is a planning problem: protein per portion, cost per week and the time you have to cook in one block.
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Kitchen & safety
- Equipment
- Stove
- Contains allergens
- Shellfish
- Total time
- 20 min
Macros are computed from the canonical ingredient table. Food costs are estimates and may vary by retailer and location.