Shrimp & Quinoa “Paella”

My traditional Spanish Paella recipe gets a healthy makeover in this low calorie version. Substituting rice for quinoa adds lots of protein and fiber, while still maintaining the delicious, hearty flavor.

Serving

4

Ingredients

• 1 lb uncooked shrimp

• 1 cup quinoa, rinsed

• 1 large yellow onion, finely chopped

• 1 jar or artichoke hearts

• 1 container of Shiitake mushrooms

• 2 1/2 cups chicken broth

• 1 cup peas, fresh or frozen

• 1 large green pepper, cut into strips

• 2 tbsp tomato paste

• 4 garlic cloves, mined

• 1 tbsp olive oil

• 1 tsp smoked paprika

• A pinch of saffron threads (optional)

• 1 tsp crushed red pepper flakes

• Zest from 2 lemons

• Salt & pepper to taste

• Parsley to plate it

Approx. Timing

Preparation time: 15 minutes

Cooking time: 40 minutes

Instructions

1. Heat oil in a large skillet over medium high heat. Add in onions and garlic, and sauté until just tender, about 2 minutes.

2. Add the shrimp and stir until they get some color.

3. Stir in bell pepper strips and cook for another 3 minutes.

4. Add in, peas, artichoke hearts, shitake musrooms.

5. Add the tomato paste that you previously diluted with 2 tbsp of chicken broth.

6. Stir for about 5-8 minutes.

7. Add in quinoa, chicken broth, smoked paprika, saffron, lemon zest, salt . Cover and bring to a boil.

8. Reduce heat to a simmer (medium-low), and continue to cook until most of the liquid is absorbed, about 12-15 minutes.

9. Cut parsley to place on top and plate.

Tips and Variations

If you like it spicy sprinkle red pepper flakes or add a jalapeno to the mix while cooking. You can choose any other vegetables that you love like saved Brussel sprouts, yuca or sweet potato. Sprinkling at the end, fresh cut tomatoes, cucumbers even avocado, is a lovely touch too.

Ingredients’ Goodness

Quinoa: A nutrient-dense seed that is high in protein, fiber, and essential vitamins and minerals. Its health benefits include improved digestive health, lower risk of chronic diseases, and support for blood sugar control, making it particularly beneficial for those managing diabetes.

Onions: They contain quercetin, a potent antioxidant that combats oxidative stress and reduces inflammation. Prebiotics in yellow onions promote the growth of beneficial gut bacteria, improving digestion and boosting immunity. They are a good source of vitamins (C, B6, folate), minerals (potassium, manganese), and antioxidants. They contain Chromium which helps regulate blood sugar levels.

Chicken bone broth: It is lighter than beef bone broth, easier to digest, and contains more type II collagen, which is beneficial for joints and cartilage.

Smoke paprika: It is rich in antioxidants and vitamins, and may offer benefits such as supporting eye and immune health, aiding digestion, and reducing inflammation. The smoking process can also increase its antioxidant and phenolic content compared to regular paprika. 

Garlic: Supports heart health by lowering blood pressure and "bad" LDL cholesterol, boosting the immune system to fight infections, and providing antioxidant and anti-inflammatory effects that protect cells and may reduce the risk of chronic diseases. It also promotes gut health by acting as a prebiotic and may offer benefits for brain and liver health.

Olive oil: Contains monounsaturated fats, Omega 6, which help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. This reduces the risk of heart disease. It is rich in antioxidants, including polyphenols and vitamin E. These antioxidants combat oxidative stress and inflammation, protecting cells from damage. 

Considerations for consumption

• The recommended daily intake of olive oil is up to 1 tablespoon for adults. 

• Choose extra virgin olive oil for the most health benefits. 

• Use olive oil in moderation as it is high in calories. 

Green peppers: A good source of vitamins A, C, and B6, and containing antioxidants and fiber that support heart, eye, and digestive health. They are low in calories and can aid in weight management, while also providing nutrients like potassium and folate that support immune function and cell growth.  

Artichoke hearts: Rich in antioxidants, fiber, and essential nutrients, which can improve digestion, support liver health, and lower cholesterol levels. They also help regulate blood sugar and promote overall heart health.

Shiitake mushrooms: Are low in calories and rich in nutrients, providing significant amounts of B vitamins, minerals like potassium and magnesium, and antioxidants. Their health benefits include boosting the immune system, supporting heart health, promoting bone health, and aiding digestion.