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Mediterranean-Spiced Shrimp-and-Farro Bowls
Power Up
Very High Fibre
High Protein
New
Mediterranean-Spiced Shrimp-and-Farro Bowls

with Cannellini Beans, Feta and Kale

5 min
Difficulty: 1/3
Mediterranean

Ingredients: Cannellini beans (white beans, water, salt, calcium chloride, disodium EDTA) • Shrimp (shrimp) (shrimp, sodium phosphate, salt) • Baby tomato • Farro (wheat) • Lemon • Spinach • Feta cheese (milk) (pasteurized milk, partly skimmed milk, modified milk ingredients, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, potassium sorbate, lactic acid, natamycin, calcium chloride) • Dijon mustard (mustard) (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) • Mediterranean spice blend (corn starch, fine salt, dehydrated vegetables (garlic, onion, red bell pepper), sugar, spices and herbs, cornmeal, citric acid, lemon juice powder, canola oil, silicon dioxide) • Garlic.

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Shrimp
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Tags

30-min-or-less
Very High Fibre
High Protein
Dinner-bowls
New
Under 650 Calories
Mediterranean
Ingredients
Shrimp

Shrimp

285 g

Cannellini Beans

Cannellini Beans

1 unit(s)

Farro

Farro

0.5 cup

Baby Tomatoes

Baby Tomatoes

113 g

Baby Spinach

Baby Spinach

28 g

Lemon

Lemon

1 unit(s)

Garlic, cloves

Garlic, cloves

1 unit(s)

Feta Cheese, crumbled

Feta Cheese, crumbled

0.25 cup

Mediterranean Spice Blend

Mediterranean Spice Blend

7 g

Dijon Mustard

Dijon Mustard

0.5 tbsp

Sugar

Sugar

0.5 tsp

Oil

Oil

1.5 tbsp

Salt

Salt

0.25 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Cook farro

  • Before starting, wash and dry all produce.
  • To a medium pot, add farro, half the Mediterranean Spice Blend, 3 cups (6 cups) water and 1/8 tsp (1/4 tsp) salt. Bring to a boil over high.
  • Once boiling, reduce heat to medium-low. Cook uncovered for 16-20 min, until farro is tender but still firm to the bite.
  • Strain farro, rinse with cold water and return to the pot.

2
Prep

  • Meanwhile, halve baby tomatoes.
  • Roughly chop spinach.
  • Zest, then juice lemon.
  • Peel, then mince or grate garlic.
  • Drain, then rinse beans.

3
Make dressing

  • In a large bowl, whisk together Dijon, lemon zest, lemon juice, 1/2 tsp (1 tsp) sugar and 1 tbsp (2 tbsp) oil. Season with salt and pepper.

4
Cook shrimp

  • Drain and rinse shrimp, then pat dry with paper towels. Season with salt, pepper and remaining Mediterranean Spice Blend.
  • Heat a large non-stick pan over medium-high.
  • When hot, add 1/2 tbsp (1 tbsp), then add shrimp and garlic. Cook for 2-3 min, stirring occasionally, until shrimp just turn pink. ** 
  • Remove from heat.

5
Finish and serve

  • To the bowl with dressing and spinach, add farro, cannellini beans, tomatoes and half the feta, then toss to coat. Season with salt and pepper.
  • Divide farro-cannellini bean mixture between plates. Top with shrimp.
  • Sprinkle remaining feta over top.

Nutrition per serving

650

kcal

Calories

18

g

Fat

4

g

Saturated Fat

84

g

Carbohydrate

6

g

Sugar

19

g

Dietary Fiber

46

g

Protein

190

mg

Cholesterol

1780

mg

Sodium

0.1

g

Trans Fat

1200

mg

Potassium

350

mg

Calcium

6.5

mg

Iron

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