Hairy Bikers' quinoa, prawn and mango salad
Skill level: Easy peasy
Costs: Cheap as chips
Hairy Bikers' quinoa, prawn and mango salad is a healthy option for lunch or dinner. It's a delicious dish that brings three components; quinoa, prawn and mango together to make one fruity, lively salad that you'll want to make time and time again. This recipe serves 4 people and will take 25 mins to cook and 10 mins to prepare. This recipe works out at only 200 calories per serving which is great if you're counting calories and trying to be good. The Hairy Bikers say; 'Bold, zesty flavours make this a real treat and you wouldn’t believe how well the mango and prawns go together. Do your best to allow time to marinate the prawns briefly, as it really does make a difference. The time it takes for the griddle to heat up is long enough. If you fancy, you could add some thinly sliced courgettes or some briefly cooked green beans to this.'
- 100g quinoa
- 200ml vegetable or chicken stock, or water
- 1 tsp olive oil
- grated zest of 1 lime
- 2 garlic cloves, crushed
- 400g raw king prawns, shelled
- 1 mango
- 1 red chilli, deseeded and roughly chopped
- 5g fresh root ginger, roughly chopped
- 1 tsp white wine vinegar
- juice of 1 lime
- 200g salad leaves, such as rocket,
- baby spinach or lamb’s lettuce
- 4 spring onions, cut into 2cm diagonal slices
- small bunch of coriander, leaves only
- a few basil leaves
- flaked sea salt
- freshly ground black pepper
Leftovers can be stored in an airtight container in the fridge for up to 2 days.
- Rinse the quinoa thoroughly under running water, then drain it well. Put the quinoa in a saucepan and cook it over a medium heat for a minute to help develop a nutty flavour, then pour over the stock or water. Season with salt and pepper. Bring the liquid to the boil, then cover the pan and turn the heat down to a simmer. Cook for 15 minutes, then remove the pan from the heat and leave the quinoa to stand for 5 minutes. Remove the lid and leave to cool for a few minutes.
- Meanwhile, get on with the rest of the salad. Place a griddle on the hob to heat up. Put the olive oil in a bowl with the lime zest and add the crushed garlic. Add the prawns and season them with salt and pepper, then leave them to marinate and absorb the flavours for 5 minutes. By now the griddle should be good and hot so cook the prawns for a minute or so on each side until they are pink. Set them aside.
- Peel the mango. Cut half of the flesh into strips or cubes for the salad and set them aside. Put the rest of the flesh into a blender or food processor, squeezing the big seed between your hands to get any further juice. Add the chilli and ginger to the blender, together with the white wine vinegar and lime juice, then season with salt and pepper. Blitz until smooth to make the dressing.
- To serve, arrange the salad leaves on a large platter and sprinkle the quinoa on top. Add the spring onions and half the herbs, then top with the reserved mango and griddled prawns. Drizzle over the mango and chilli dressing, sprinkle with the rest of the herbs and serve immediately.
THE HAIRY DIETERS FAST FOOD by Si King and Dave Myers is published by Orion; Trade paperback: £14.99, eBook: £7.99 Photography (c) Andrew Hayes-Watkins
Nutritional information per portion
- Calories 200(kcal)
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.