With a little advance prep, you can enjoy these Italian whole grain and lean beef bowls—packed with vegetables in the Mediterranean tradition—in a matter of minutes. Just prepare all ingredients ahead of time. Want to save even more time? Buy quick cooking farro and a prepared pesto sauce. What’s farro you ask? It’s a whole grain related to wheat commonly used in Italy that has a nutty flavor and chewy texture.
For the Beef
1 lb. Flank Steak, trimmed of all visible fat and sliced into 1/4-inch x 3-inch strips
1 ½ tablespoons extra-virgin olive oil
1 ½ tablespoons red wine vinegar
1 tablespoon fresh rosemary leaves, minced
3 garlic cloves, peeled and minced
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
- Combine all ingredients in a gallon size plastic zip lock bag. Seal tightly, shake to fully coat meat with marinade, and place in refrigerator to marinate for 4 to 24 hours.
For the Farro (Makes 3 cups)
1 tablespoon extra-virgin olive oil
½ cup diced yellow onion
¼ teaspoon kosher salt
1 garlic clove, peeled and minced
1 cup farro
2 cups water
- In a stainless-steel pot with a lid, heat the olive oil, onions, and salt over medium heat. Sweat the onions until translucent, about 10 minutes.
- Add in the chopped garlic, stir, and cook for 2 minutes.
- Mix in the farro and stir to combine with the onion and garlic mixture.
- Pour in the water, cover, reduce heat to low, and simmer for 40 to 45 minutes, until the farro has softened, and all the liquid has been absorbed.
- Set aside until ready to prepare the bowls. If preparing the farro in advance, store in a covered container in the refrigerator until ready to make the bowls.
For the Roasted Zucchini
2 zucchini, medium size, ends trimmed, quartered and diced
1 tablespoon extra-virgin olive oil
½ teaspoon Italian seasoning
¼ teaspoon kosher salt
- Preheat oven to 375 degrees F.
- Place the zucchini into a small mixing bowl and toss with olive oil, Italian seasoning, and salt.
- Line a baking tray with parchment paper. Spread zucchini evenly on parchment.
- Roast zucchini for 15 minutes, until the veggies are golden brown and cooked.
- Remove the tray and cool off the veggies at room temperature. If preparing the zucchini in advance, store in a covered container in the refrigerator until ready to make the bowls.
For the Basil Pesto (Makes 1 cup)
2 garlic cloves, peeled
2 tablespoons pine nuts or walnuts, toasted
1/3 cup extra-virgin olive oil
1 cup basil, leaves only
¼ cup Parmesan cheese, shredded
- Place the garlic and nuts into food processor and pulse five times.
- Slowly drizzle in the olive oil and pulse three times.
- While pulsing further, add the basil leaves and Parmesan cheese, and pulse until a smooth sauce has formed.
- If preparing the pesto ahead of time, store it in a covered container in the refrigerator for up to 14 days. You’ll have extra pesto to use on sandwiches or in pasta for another meal.
For the Finished Bowls (Makes 4 bowls)
1 recipe cooked farro
1-15 oz. can white kidney or cannellini beans, drained and rinsed
1 cup grape tomatoes cut in half
2 cups baby spinach
1 cup green peas, frozen, microwaved for 2 minutes
1 recipe roasted zucchini
½ cup basil pesto
1 recipe marinated lean beef
4 tablespoons Parmesan cheese, shredded or shaved
- Set out four shallow bowls and place ¾ cup of farro in each bowl.
- In a medium mixing bowl, place the beans, tomatoes, baby spinach, peas and roasted zucchini.
- Add ½ cup of pesto to the vegetable mixture and gently stir to coat all the vegetables with pesto.
- Evenly divide the vegetables among the four bowls.
- Place a 12-inch sauté pan over high heat and sear the marinated beef for about 4 minutes total. Stir minimally during cooking to get a good sear on the beef.
- Divide the beef among the four bowls.
- Garnish each bowl with Parmesan cheese.
NUTRITION INFORMATION PER BOWL | |
Number of Servings | 4 |
Serving Size | 1 bowl |
Calories Per Serving | 750 |
Total Fat (g) | 34 |
Saturated Fat (g) | 8 |
Trans Fat (g) | 0 |
Cholesterol (mg) | 60 |
Sodium (mg) | 890 |
Total Carbohydrate (g) | 66 |
Dietary Fiber (g) | 13 |
Sugars (g) | 7 |
Added Sugars (g) | 0 |
Protein (g) | 45 |
Vitamin D (mcg) | 0.174 |
Calcium (mg) | 255 |
Iron (mg) | 7.27 |
Potassium (mg) | 1215 |