Thyra
Lean Beef and Spinach Grain Bowl with Tomato
Gluten-freeDairy-freeMediterraneanAnti-inflammatoryLunchIron

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

  1. 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.

  2. 02

    While the quinoa cooks, pat the sliced beef dry and season with the salt and black pepper.

  3. 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.

  4. 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.

  5. 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.

  6. 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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