
Lean Beef and Spinach Grain Bowl with Tomato
Seared lean beef strips over a warm lemony spinach-quinoa bowl with juicy tomato. This Mediterranean lunch delivers iron from beef, spinach and quinoa, with lemon's vitamin C to support absorption of the plant-based iron.
- Prep
- 10 min
- Cook
- 18 min
- Total
- 28 min
- Servings
- 1
Ingredients
- 120glean beef sirloin or rump, thinly sliced
- 45gquinoa, dry (rinsed)
- 120mlwater (for quinoa)
- 80gfresh spinach
- 1mediumtomato, diced (about 120 g)
- 1tbspextra-virgin olive oil
- 0.5wholelemon (juice and a little zest)
- 1clovegarlic, minced
- 0.25tspsalt
- 1pinchblack pepper
- 1tbspfresh parsley, chopped (optional)
Instructions
- 01
Add the rinsed quinoa and water to a small pot. Bring to a boil, then cover and simmer on low for 12-14 minutes until the water is absorbed and the grains are fluffy. Remove from heat and let sit, covered, for 2 minutes.
- 02
While the quinoa cooks, pat the sliced beef dry and season with the salt and black pepper.
- 03
Heat half the olive oil in a skillet over medium-high heat. Add the beef in a single layer and sear for 1-2 minutes per side until browned but still tender. Transfer to a plate.
- 04
Lower the heat to medium. Add the remaining olive oil and the garlic, cook for 20 seconds, then add the spinach and stir until just wilted, about 1 minute.
- 05
Fold the cooked quinoa into the spinach, then stir in the diced tomato and the juice of half a lemon. Warm through for 1 minute.
- 06
Spoon the quinoa mixture into a bowl, top with the seared beef and any resting juices, and finish with a little lemon zest and parsley. Squeeze over extra lemon to taste.
Nutrition (per serving)
- Calories
- 490kcal
- Protein
- 33g
- Carbs
- 38g
- Fat
- 21g
- Fiber
- 6g
- Selenium
- 26mcg
- Zinc
- 6.8mg
- Iron
- 6.6mg
- B12
- 2.2mcg
- Iodine
- 6mcg
- Sodium
- 680mg
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