Garlicky Prawns With Herbed Quinoa

Why this is peri-perfect… Packed with lean protein from juicy prawns to support muscle and metabolism, this dish pairs beautifully with quinoa — a complete plant protein rich in fibre and minerals to steady blood sugar and keep you satisfied. Garlic and parsley bring anti-inflammatory and antioxidant benefits, while a squeeze of lemon adds a hit of vitamin C to boost iron absorption and collagen production. Light, zesty, and hormone-friendly, it’s a midlife meal that’s as nourishing as it is flavourful. If you are making this for your family - add extra quinoa (or brown rice as I’ve done in this pic), and serve with chunky slices of toasted and buttered sourdough.

Ingredients:

For the prawns:

500g raw prawns, peeled and deveined

1 tsp olive oil

2 garlic cloves, minced

Zest and juice of 1 lemon

1/2 tsp smoked paprika or chilli flakes (optional)

Salt & pepper to taste

Fresh parsley to serve

For the herbed quinoa:

3/4 cup dry quinoa (yields ~2¼ cups cooked)

1½ cups low-sodium veggie or chicken broth (for extra flavour)

Handful chopped fresh parsley

Optional: squeeze of lemon or drizzle of olive oil

Instructions:

1.     Cook the quinoa:
Rinse quinoa well. Add to a pot with the broth. Bring to boil, then reduce heat and simmer 12–15 mins until fluffy and liquid is absorbed. Stir through parsley and set aside.

2.     Cook the prawns:
Heat olive oil in a large non-stick pan over medium heat. Add garlic and cook for 30 seconds until fragrant. Add prawns, lemon zest, juice, paprika or chilli (if using), and season. Cook 2–3 minutes per side until opaque and just cooked through.

3.     Assemble:
Divide herbed quinoa between 4 plates. Top with garlic prawns and spoon over any pan juices. Garnish with extra parsley or lemon wedges.

Per Serve (approx): Calories: 300, Protein: 30g, Carbs: 20g, Fat: 10g, Fibre: 3g