Pugliese Beef Ragù over Quinoa with Broccoli Rabe and Pumpkin-Seed Drizzle
A Pugliese-leaning dinner — slow-simmered grass-fed beef ragù over toasted quinoa with charred broccoli rabe and a pumpkin-seed and chili drizzle. Beef and rabe stack heme and non-heme iron in southern-Italian frame.
- Prep
- 8 min
- Cocción
- 22 min
- Total
- 30 min
- Porciones
- 1
Ingredientes
- 3.5oz (100g raw, ~70g cooked)lean grass-fed beef, ground 90/10
- 1/2cup dry (90g)quinoa
- 1cup (240ml)low-sodium vegetable broth
- 2cups (120g)broccoli rabe (rapini), trimmed
- 1/2cup (120g)crushed tomato
- 1tbsp (14g)extra-virgin olive oil
- 3cloves (9g)garlic, sliced
- 1tbsp (8g)pumpkin seeds, lightly toasted
- 1/4tspred chili flakes
- 1/2tspdried oregano
- 1/2(~12g juice)lemon, juiced
- 1/4tspsea salt
- 1/8tspblack pepper
- 1tbsp loose (3g)fresh parsley, chopped
Preparación
- 01
Bring a small saucepan of salted water to a boil. Blanch broccoli rabe 2 minutes; transfer to a bowl with tongs (keep the pot of water for quinoa).
- 02
Add quinoa and vegetable broth to the same pot; cover and simmer 12 minutes until liquid is absorbed.
- 03
While quinoa cooks, heat 1 tsp olive oil in a small skillet over medium-high heat. Add beef in a thin layer; sear 3 minutes, break up, and cook 2 more minutes.
- 04
Add half the sliced garlic and oregano to the beef; cook 30 seconds. Pour in crushed tomato; simmer 4 minutes until thickened.
- 05
In a separate small skillet, heat 1 tsp olive oil with remaining garlic and chili flakes. Add blanched broccoli rabe; toss 2 minutes until charred at the edges.
- 06
Coarsely chop the toasted pumpkin seeds; mix with parsley and lemon juice.
- 07
Plate quinoa, top with beef ragù and broccoli rabe, finish with the pumpkin-seed drizzle and remaining olive oil.
Nutrición (por porción)
- Calories
- 580kcal
- Protein
- 32g
- Carbs
- 50g
- Fat
- 24g
- Fiber
- 9g
- Selenium
- 26mcg
- Zinc
- 6.4mg
- Iron
- 7.8mg
- B12
- 2.2mcg
- Iodine
- 8mcg
- Sodium
- 700mg