Prawn, quinoa and vegetable bowl

A light, complete bowl: sautéed prawns, quinoa and crunchy vegetables, brightened with lemon and coriander. High in protein and fibre, it is a balanced, fresh meal.

Prep: 15 min  |  Cooking: 15 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 385 kcal · 33 g protein · 22 g carbohydrate · 16 g fat

Ingredients

• 250 g prawns
• 120 g quinoa
• 1 courgette
• 1 pepper
• 1 lemon
• 2 tbsp olive oil
• coriander

Method

1. Cook the quinoa.
2. Stir-fry the diced vegetables, then set aside.
3. Sear the prawns for 3 minutes.
4. Assemble the bowl and season with lemon juice and coriander.

Nutritional benefits

Prawns are rich in lean protein for few calories, quinoa provides plant protein and fibre, and the vegetables vitamins. A complete, balanced and light bowl, ideal if you are watching your weight, that combines seafood protein with a gluten-free wholegrain.

Variations and substitutions

• With chicken or tofu.
• With brown rice instead of quinoa.
• With avocado for extra indulgence.
• Spicier: ginger, soy sauce, chilli.

Storage and make-ahead

Keeps for 2 days (with the prawns and quinoa stored separately). Ideal for meal prep.

💡 Good to know

Cook the prawns last and only briefly: 3 minutes is enough for them to stay tender.

Related reading

Discover more high-protein recipes · weight-loss recipes · healthy & balanced recipes · gluten-free recipes · dairy-free recipes.

Foods in this recipe: prawns · quinoa · courgette · pepper · lemon.

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