Spinach Chickpea & Heirloom Tomato Prawn Sauté

Spinach Chickpea & Heirloom Tomato Prawn Sauté via Nutritionist in the Kitch

Lately I’ve been all about the comfort food. Warming, filling, hearty dishes that inspire coziness and bring nourishment. It’s funny how our tastes and preferences change along with the seasons. Are you in the comfort-food zone yet or still rocking the smoothies and salads? 

When I created this recipe, very spontaneously one afternoon, it was when I was in the mood for something filling, and warming, yet not so much so to be a chili, soup, or stew.

I knew a sauté would fit the bill perfectly.

Spinach Chickpea & Heirloom Tomato Prawn Sauté via Nutritionist in the Kitch

I peered into my fridge and saw some leftover quinoa and wild rice mix that had been cooked for a dinner the night before. On another shelf I spotted the heirloom cherry tomatoes I had ordered from SPUD and the big bag of spinach that needed to be dug into.

Then last, but most definitely not least, were the large, and I mean very large, raw fresh prawns that my hubby and I once in a while pick up for a change in protein. I do love seafood, a lot, but it’s hard to find fresh shellfish here in the prairies that actually tastes good (and fresh!) and so we typically stick with locally produced chicken or beef, and wild fish (which is not necessarily ‘100-mile local’, but from the next province over!).

Spinach Chickpea & Heirloom Tomato Prawn Sauté via Nutritionist in the Kitch

I chose to add mushrooms and chickpeas to my sauté for some added texture, fibre, and flavour. I love the flavour of fresh vegetables with a whole grain and healthy protein, so when it came to the sauce, I knew that I wanted to keep it light and fresh.

Garlic was a must as it would bring out all the other flavours and it’s also a great natural antibiotic, perfect for helping the body ward off those pesky colds and flus that crop up this time of year when the seasons are changing.

Spinach Chickpea & Heirloom Tomato Prawn Sauté via Nutritionist in the Kitch

Along with the garlic, I went with sherry wine, lemon, a pinch of salt and pepper and a touch of chili flakes to garnish. That was all I needed to bring out the flavour of the ingredients in this delicious and incredibly easy sauté. It worked out wonderfully. 

The dish was warming, filling, and yet not too heavy. I felt satisfied and nourished when I finished the last bite and not like I needed to hibernate just yet. I still love to be as outdoorsy as I can in the Fall, so I save the really hearty and comforting dishes for the dead of winter when a blanket, fireplace, and the couch are calling my name.

Spinach Chickpea & Heirloom Tomato Prawn Sauté via Nutritionist in the Kitch
Oh yeah, did I mention this dish only took me 15 minutes to make? I’m kind of starting to think that quick 30-Minute or Less dishes are my specialty! In fact, I created 28 of them for my upcoming Online Wellness Program launching next month.

Scroll to the bottom of this post to get a sneak peek of those recipes!

Do you create spontaneous sautés at home? I’d love to hear about what you put in yours in the comments below! 

5.0 from 1 reviews
Spinach Chickpea & Heirloom Tomato Prawn Sauté
Prep time
Cook time
Total time
Serves: 1
  • 1 tsp olive oil
  • 6-8 large prawns, raw deveined and peeled
  • 2 cups loosely packed raw spinach
  • ½ cup heirloom cherry tomatoes
  • ½ cup sliced mushrooms
  • ¼ cup chickpeas
  • ½ cup cooked quinoa or wild rice (prepare ahead of time)
  • 1 clove garlic, crushed
  • 1 tablespoon sherry wine
  • juice of ½ lemon
  • ¼ tsp salt
  • ¼ tsp pepper
  • pinch of chili flakes
  1. Warm a large saucepan over medium-high heat.
  2. Add in olive oil and garlic and saute for 1-2 minutes
  3. Add in chickpeas, cherry tomatoes, mushrooms, and prawns.
  4. Saute together in the pan for 1-2 minutes, and while the pan is still hot, pour in the sherry wine and lemon juice.
  5. Reduce heat to medium and add in spinach and cooked quinoa/rice, sprinkle with salt and pepper.
  6. Saute again for 1-2 minutes and then cover pan with a lid so the spinach can wild completely.
  7. Reduce heat to low-medium and let spinach wilt for 1-2 minutes.
  8. Once spinach is wilted and prawns are completely cooked through, transfer to a bowl and garnish with a pinch of chili flakes and a squeeze of lemon juice.

I’m SO excited for this upcoming 7-Step Wellness Program! My program contains short and engaging educational videos (so it feels like you’re working with me one-on-one!), worksheets, quizzes, forms, recipes, meal plan, grocery list, and more. All to help you become your healthiest self, confident in your own skin, and feeling amazing from the inside out!

Take a peek at just a fraction of the easy, healthy recipes as part of my program (which are not found on the blog!). Oh, and each recipe contains 10 ingredients or less, and takes 30-minutes or less (many are less than 15 minutes!) to prepare.

NITK Wellness Program Recipes Section

Stay tuned to the blog as I announce more details to come including early-bird pricing, an official launch date, and more.


Nutritionist in the Kitch

Author: Christal Sczebel

Christal is the creator of Nutrition in the Kitch. She's a Certified Nutritional Consultant, twice published author, gluten and dairy free recipe developer, food photographer, speaker, wife, and mama. Christal loves good food, all things wellness, and loves to travel. Her wellness philosophy is centred around balance and sustainable health, life's way too short for boring diets and restriction!

Leave a Comment

Your email address will not be published. Required fields are marked *

Rate this recipe:  
  • This dish sounds like one I want to try but when I read it contained garlic I wanted to find out if you can suggest an alternative? I love garlic but unfortunately my body can no longer tolerate it.

  • I made this for lunch and it was fantastic!!! For four servings should I quadruple the measurements? What is the calorie count?

    • Hi Rentte! Thanks, glad you enjoyed it, and yes for 4 I would just quadruple the entire recipe! I don’t have the calorie count on hand, sorry!