Mediterranean Steak Bowl: Protein-Packed & Meal Prep (Print Version)
Enjoy a protein-packed Mediterranean steak bowl. This savory, healthy recipe is perfect for meal prep, offering a delicious and balanced weeknight dinner.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 15 Minutes minutes
Total Time: 35 minutes
Servings: 4 Servings
Difficulty: Intermediate
Cuisine: Mediterranean
# Ingredients:
→ Seared Steak & Zesty Marinade
01 -
1 1/4 lbs flank steak
02 -
2 tbsp olive oil
03 -
1/4 cup fresh lemon juice
04 -
3 cloves garlic, minced
05 -
1 tsp dried oregano
06 -
Salt and black pepper, to taste
→ Fluffy Grain Foundation
07 -
1 cup uncooked quinoa
08 -
2 cups vegetable broth
→ Vibrant Mediterranean Medley
09 -
1 1/2 cups cherry tomatoes, halved
10 -
1 large cucumber, diced
11 -
1/2 small red onion, thinly sliced
12 -
1/2 cup pitted Kalamata olives, halved
13 -
1/4 cup fresh parsley, chopped
→ Creamy Herb Drizzle & Toasted Crunch
14 -
1/2 cup plain Greek yogurt (2% or full-fat)
15 -
2 tbsp fresh dill, chopped
16 -
1 tbsp fresh lemon juice
17 -
1 tbsp olive oil
18 -
Salt and black pepper, to taste
19 -
1/4 cup toasted pine nuts
# Instructions:
01 -
Combine 1/4 cup fresh lemon juice, 3 cloves minced garlic, 1 tsp dried oregano, salt, and black pepper in a shallow dish. Add 1 1/4 lbs flank steak, ensuring it's fully coated. Marinate for at least 20 minutes at room temperature, or up to 4 hours refrigerated, for a flavorful Savory Mediterranean Steak Bowl: Protein-Packed & Meal Prep Ready.
02 -
Rinse 1 cup uncooked quinoa thoroughly. In a medium saucepan, combine the rinsed quinoa with 2 cups vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Let stand, covered, for 5 minutes, then fluff with a fork.
03 -
While the quinoa cooks, prepare your Vibrant Mediterranean Medley. In a large bowl, combine 1 1/2 cups halved cherry tomatoes, 1 large diced cucumber, 1/2 small thinly sliced red onion, 1/2 cup halved pitted Kalamata olives, and 1/4 cup chopped fresh parsley. Set aside.
04 -
In a small bowl, whisk together 1/2 cup plain Greek yogurt, 2 tbsp chopped fresh dill, 1 tbsp fresh lemon juice, 1 tbsp olive oil, and salt and black pepper to taste. This creamy herb drizzle is essential for your Savory Mediterranean Steak Bowl: Protein-Packed & Meal Prep Ready.
05 -
Heat 2 tbsp olive oil in a large skillet or grill pan over medium-high heat until shimmering. Remove the marinated 1 1/4 lbs flank steak from the marinade (discard marinade). Sear for 4-6 minutes per side for medium-rare, or until desired doneness.
06 -
Transfer the seared flank steak to a cutting board and let it rest for 5-10 minutes. This is crucial for juicy results in your Savory Mediterranean Steak Bowl: Protein-Packed & Meal Prep Ready. Slice the steak thinly against the grain.
07 -
Divide the cooked 1 cup quinoa among 4 bowls. Top each with sliced flank steak and a generous portion of the Vibrant Mediterranean Medley. Drizzle with the creamy herb drizzle and sprinkle with 1/4 cup toasted pine nuts to complete your Savory Mediterranean Steak Bowl: Protein-Packed & Meal Prep Ready.
# Notes:
01 -
Meal Prep Tip: Cooked quinoa, the Mediterranean medley, and the creamy drizzle can be prepared up to 3 days in advance. Store components separately and assemble just before serving for the freshest taste.
02 -
Steak Doneness: For a perfect medium-rare, aim for an internal temperature of 130-135°F before resting. Adjust cooking time for desired doneness.
03 -
Substitution Idea: If flank steak isn't available, skirt steak or sirloin steak can be used. For a vegetarian option, substitute grilled halloumi or chickpeas for the steak.
04 -
Serving Suggestion: Serve these bowls with warm pita bread or a side of hummus for an even more authentic Mediterranean experience.
# Tools You'll Need:
01 -
Large skillet
02 -
Saucepan
03 -
Cutting board
04 -
Knife
05 -
Mixing bowls
06 -
Whisk
# Nutrition Facts (Per Serving):
Calories: 685 kcal
Total Fat: 35 g
Total Carbohydrate: 40 g
Protein: 49 g