Cajun Prawn (Shrimp) Quinoa Bowl with Mango Salsa

Smoky Cajun-spiced prawns over fluffy quinoa with a fresh mango and lime salsa, avocado and sweetcorn. The homemade spice mix keeps the salt down, and the prawns cook in about 3 minutes.

Lunch

Serves 4

A quinoa bowl with Cajun-spiced prawns, mango salsa, sliced avocado, sweetcorn and rocket

Ingredients

For the quinoa
200g/7oz/1¼ cups quinoa, rinsed well in a sieve
500ml/2 cups water and a pinch of salt
For the Cajun prawns
400g/14oz raw peeled king prawns (large shrimp), defrosted if frozen
2 tsp (4g) smoked paprika, 1 tsp (3g) garlic powder, 1 tsp (1g) dried oregano and half a tsp (1g) cayenne pepper
A quarter tsp salt and black pepper
1 tbsp (15ml) olive oil
For the mango salsa
1 large ripe mango (about 200g/7oz flesh), diced
Half a small red onion (about 40g/1½oz), finely chopped
1 red chilli (about 5g), deseeded and finely chopped, optional
10g/a loosely packed ½ cup fresh coriander (cilantro), chopped
2 tbsp (30ml) lime juice (about 1 lime)
To serve
1 large ripe avocado (about 150g/5oz flesh), sliced
160g/5½oz drained tinned (canned) sweetcorn (corn kernels), no added salt or sugar
60g/2oz rocket (arugula)

Method

Put the rinsed quinoa in a pan with the water and pinch of salt. Bring to the boil, cover and simmer gently for 15 minutes, until the water is absorbed; if any is left, simmer uncovered for 1 to 2 minutes more. Take off the heat and leave to stand, covered, for 5 minutes, then fluff up with a fork.
Meanwhile, make the salsa: mix the mango, red onion, chilli, coriander and lime juice in a bowl and set aside.
Mix the paprika, garlic powder, oregano, cayenne, salt and pepper in a bowl. Pat the prawns dry with kitchen paper (paper towels), add them to the bowl and toss to coat.
Heat the oil in a large frying pan over a medium-high heat. Add the prawns in a single layer, in two batches if they do not fit, and cook for 1 to 2 minutes on each side, until pink all over and opaque all the way through. Do not overcook, or they turn rubbery.
Divide the rocket and quinoa between 4 bowls. Slice the avocado now, so it does not brown, and top the bowls with the prawns, mango salsa, sweetcorn and avocado. Spoon any juices from the salsa over the top.
For packed lunches, keep the prawns, quinoa and salsa in the fridge for up to 2 days and add the avocado on the day; eat the prawns cold or reheat them until piping hot.

Why it works

A bowl has about 30g of protein and 9g of fibre for 436 calories, including the quinoa, avocado and sweetcorn. Prawns are very lean, with less than 1g of fat per 100g, so most of the fat here comes from the avocado and olive oil.

Why quinoa. Quinoa has more protein than rice and contains all nine essential amino acids, which is rare for a plant food. Rinse it before cooking to remove its natural bitter coating.

A homemade Cajun mix. Shop-bought Cajun seasoning often contains a lot of salt. Making your own from paprika, garlic powder, oregano and cayenne lets you use just a quarter teaspoon of salt for four bowls.

Food safety. Defrost frozen prawns in the fridge overnight, or in a sealed bag under cold running water, never at room temperature. Cook raw prawns until they are pink all over and opaque in the middle.

The mango salsa adds vitamin C, which helps the body absorb iron from the quinoa. For another prawn dinner, try the garlic prawn and spinach stir-fry, or for a fish bowl, the salmon poke bowl.

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Mussels in Tomato and Garlic Broth

Dinner

mussels, tomatoes, garlic, onion, parsley, chilli flakes, sourdough, olive oil, lemon

Open mussels in a red tomato broth with sourdough

cottage-cheese-pomegranate-walnuts

Cottage Cheese with Pomegranate, Walnuts and Honey

Snack

cottage cheese, pomegranate, walnuts, honey, cinnamon, greek yogurt

Bowl of cottage cheese topped with pomegranate seeds and walnuts

chicken-butter-bean-kale-pot

Chicken, Butter Bean and Kale One-Pot

Dinner

chicken, white beans, kale, onion, garlic, lemon, olive oil, stock, parsley, tomatoes

One-pot chicken with butter beans and dark green kale

mackerel-egg-watercress-toast

Smoked Mackerel, Poached Egg and Watercress on Sourdough

Breakfast

mackerel, eggs, watercress, sourdough, lemon, olive oil, tomatoes

Smoked mackerel and poached egg on sourdough with watercress

turmeric-tempeh-cauliflower-bowl

Turmeric Tempeh and Cauliflower Bowl with Tahini

Lunch

tempeh, cauliflower, tahini, chickpeas, turmeric, lemon, olive oil, spinach, cumin, garlic

Bowl of roast cauliflower and tempeh with tahini dressing

miso-tofu-edamame-noodle-soup

Miso, Tofu and Edamame Soup with Buckwheat Noodles

Lunch

miso, tofu, edamame, buckwheat, spring onions, garlic, ginger, seaweed, sesame oil, spinach

Bowl of miso noodle soup with tofu cubes and green edamame

kiwi-kefir-night-bowl

Kiwi and Kefir Night Bowl with Toasted Pumpkin Seeds

Snack

kiwi, kefir, pumpkin seeds, honey, cinnamon, greek yogurt, walnuts

Bowl of kefir with sliced kiwi and toasted pumpkin seeds

turkey-sweet-potato-cherry

Turkey, Sweet Potato and Tart Cherry Traybake

Dinner

turkey, sweet potato, cherries, olive oil, garlic, onion, rosemary, spinach

Turkey breast traybake with sweet potato and dark cherries

sardine-white-bean-smash

Sardine and White Bean Smash on Sourdough

Dinner

sardines, white beans, garlic, lemon, olive oil, sourdough, parsley, tomatoes, onion, chilli flakes

Sardine and white bean smash on toasted sourdough with lemon

garlic-prawn-spinach-stirfry

Garlic Prawn and Spinach Stir-Fry

Dinner

prawns, spinach, garlic, brown rice, lemon, olive oil, chilli flakes, spring onions

Garlic prawns with spinach in a pan with lemon

chickpea-egg-avocado-bowl

Chickpea, Egg and Avocado Lunch Bowl

Lunch

chickpeas, eggs, avocado, tomatoes, rocket, lemon, olive oil, pumpkin seeds, onion, cumin

Chickpea bowl with halved boiled eggs, avocado and rocket

spinach-feta-pumpkin-omelette

Spinach, Feta and Pumpkin Seed Omelette

Breakfast

eggs, spinach, feta, pumpkin seeds, olive oil, tomatoes

Folded spinach and feta omelette with pumpkin seeds on a plate

pumpkin-seed-oat-bites

Pumpkin Seed and Oat Bites

Snack

oats, pumpkin seeds, almond butter, dates, honey, flaxseed, dark chocolate, cinnamon

No-bake oat and pumpkin seed bites on a wooden board

kimchi-fried-rice-eggs

Kimchi Fried Rice with Eggs

Lunch

brown rice, kimchi, eggs, spinach, garlic, spring onions, sesame oil, olive oil, sesame seeds, tamari, gochujang, rice vinegar

Kimchi fried rice topped with a fried egg, sesame seeds and spring onion

kefir-berry-brazil-smoothie

Kefir Smoothie with Berries and Brazil Nuts

Breakfast

kefir, greek yogurt, blueberries, brazil nuts, flaxseed, chia seeds, cinnamon, lemon, banana

Kefir and berry smoothie in a glass with Brazil nuts and flaxseed

beef-black-bean-chilli

Beef and Black Bean Chilli

Dinner

beef mince, black beans, tomatoes, onion, red pepper, garlic, brown rice, greek yogurt, dark chocolate, olive oil, cumin, smoked paprika, oregano, chilli flakes, tomato puree, stock, coriander

Beef and black bean chilli in a bowl with yogurt and coriander

chicken-liver-pate

Chicken Liver Pate with Shallots

Snack

chicken livers, shallots, garlic, ghee, butter, thyme, sourdough, brandy, cornichons

buckwheat-beetroot-bowl

Buckwheat Bowl with Roast Beetroot

Dinner

buckwheat, beetroot, pumpkin seeds, feta, goat's cheese, watercress, rocket, lemon, olive oil, wholegrain mustard

Buckwheat bowl with roast beetroot and feta

yogurt-cherries-walnuts

Greek Yogurt with Cherries and Walnuts

Snack

greek yogurt, cherries, walnuts, honey, cinnamon