Choix du nutritionniste : Bol de crevettes et de farro façon mediterranéen

Équilibré

Très riche en fibres

Riche en protéines

avec salade de tomates et de concombres et patates douces rôties

10 min

Difficulté: 1/3

Méditerranéenne

Ingrédients: Patates douces • Crevettes (crevettes) (crevettes, phosphate de sodium, sel) • Tomate beefsteak • Concombre • Yogourt grec (lait) (lait écrémé, crème, cultures bactériennes actives) • Farro (blé) • Citron • Graines de tournesol • Menthe • Ail • Mélange d'épices cumin-curcuma (cumin, curcuma, dioxyde de silicium).

Allergens

Triticale

Soya

Moutarde

Blé

Lait

Sulfites

Crevettes

Crustacés

Oeuf

Peut contenir des traces d’allergènes

Arachides

Sésame

Noix

Poisson

Utensils

Papier sulfurisé

Plaque de cuisson

Cuillères à mesurer

Petit bol

Grande poêle antiadhésive

Casserole moyenne

Verre doseur

Passoire

Tags

30-min-or-less

Très riche en fibres

Riche en protéines

Dinner-bowls

Ingrédients

Crevettes

285 g

Tomato

1 unit(s)

Yogourt grec

1 unit(s)

Citron

1 unit(s)

Farro

0.5 cup

Gousses d'ail

2 unit(s)

Graines de tournesol

28 g

Patates douces

2 unit(s)

Mélange d'épices cumin-curcuma

4 g

Menthe

7 g

Radis

3 unit(s)

Huile

2 tbsp

Preparation

Before starting, preheat the oven to 450°F. Wash and dry all produce.
Cut sweet potatoes into 1/2-inch pieces. To a parchment-lined baking sheet, add sweet potatoes and 1 tbsp oil. (NOTE: For 4 servings, use 2 baking sheets, with 1 tbsp olive oil per sheet.) Season with salt and pepper, if you like.
Roast in the middle of the oven for 16-18 min, stirring halfway through, until tender and golden. (NOTE: For 4 servings, roast in the middle and bottom of the oven, switching baking sheet positions halfway through.)

Meanwhile, to a medium pot, add farro, half the Cumin-Turmeric Spice Blend, 1/8 tsp (1/4 tsp) salt and 3 cups (6 cups) water. 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, then return to the pot, off heat.

Cut tomatoes into 1/2-in pieces.
Trim roots or top of radishes, if needed. Cut radish in half and cut into 1/4-inch half moons.
Roughly chop mint.
Peel, then mince or grate garlic.
Zest, then juice half the lemon (whole lemon for 4 servings). Cut any remaining lemon into wedges.
To a small bowl, add tomatoes, radish and half the mint. Toss to combine. Season with salt and pepper, if you like.

To a small bowl, add yogurt, half the lemon zest, half the lemon juice, half the garlic and half the mint. Stir to combine. Season with salt and pepper, if you like.
Heat a large non-stick pan over medium.
When hot, add sunflower seeds to the dry pan. Toast for 2-3 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!)
Transfer to a plate.

Drain and rinse shrimp, then pat dry with paper towels. Season with remaining Cumin-Turmeric Spice Blend.
To the same pan (from step 4), heat 1 tbsp (2 tbsp) oil over medium-high. When the pan is hot, add shrimp and remaining garlic. Cook for 2-3 min, stirring occasionally, until shrimp just turn pink.**
Add remaining lemon juice. Season with salt and pepper, if you like.