Cook with us: Blackened shrimp and pesto quinoa bowl


In this article:

  • Providence has teamed up with Homemade to provide free, online cooking classes each month. In April, we’re making a shrimp pesto quinoa bowl.

  • This refreshing recipe is gluten-free, dairy-free and high in protein and fiber.

  • You can join us for the class live or watch the video on-demand — whichever fits your schedule.

Year after year, experts agree that the best diet to boost your health is the Mediterranean diet. This way of eating, based on foods people enjoy in southern Italy, features plenty of fresh vegetables, heart-healthy fats and lean meats or seafood.

To help you try out a Mediterranean eating style, Providence and our partner, Homemade, are teaching you how to make a delicious dish: blackened shrimp and pesto quinoa. In this free, online cooking class, we’ll give you all the instructions you need for a healthy dinner featuring vibrant and fresh flavors.

“The Mediterranean diet is a traditional style diet focused on plant-based foods, including whole grains, beans, nuts, and seeds,” says Megann Karch, a registered dietitian with Providence Swedish. “These foods tend to be high in protein, fiber and healthy fats, which can help you control your blood pressure and cholesterol. Studies have found this way of eating can lower your risk for heart disease including heart attack.”

This recipe features zesty ingredients such as cherry tomatoes, cucumber, red onion and basil, combined with the healthy fats of pine nuts and Kalamata olives. Plus, shrimp are low in calories and high in protein. By the time you are done with the class, you’ll have a refreshing, highly nutritious meal ready to eat.

This recipe makes four servings and takes only 45 minutes total to prep and cook. You can even make the prep faster by buying shrimp that are already de-tailed and deveined and using a veggie chopper to dice up the cucumber and onion.

Never used a blackening technique to cook before? Don’t worry; Homemade’s expert chef will teach you how to use this quick technique to create huge flavor fast. As part of the live class, you can ask them any questions you have as you go. Karch will also be available during the class to answer your questions about the Mediterranean diet and nutrition in general.

Can’t make it to the live class? You can watch the video whenever it works for you.

Register now to get the recipe and get ready for the class. After you register, we’ll email you the recipe so you can shop for ingredients. We also recommend you prep and pre-measure ingredients so it’s easy to follow along with the class.

We hope you’ll join us live on Tuesday, April 9 at 4 p.m. PT / 7 p.m. ET to cook up this nutritious and tasty meal with Homemade and Megann Karch.

And don’t forget, thanks to our partnership with Homemade, you’ll can access tons of healthy recipes online, anytime.

Contributing caregiver

Megann Karch is a registered dietitian nutritionist and clinical dietitian with Providence Swedish.

Find a doctor

Need help making healthy lifestyle changes? Find a Providence primary care doctor using our provider directory.

Download the Providence app

We’re with you, wherever you are. Make Providence’s app your personalized connection to your health. Schedule appointments, conduct virtual visits, message your doctor, view your health records and more. Learn more and download the app.

Related resources

Eat a heart-healthy diet for your overall wellness

How food can become your “fuel for the future”

Better food, better mood: Is your diet affecting your mental health?

This information is not intended as a substitute for professional medical care. Always follow your health care professional's instructions.