Makes 4 servings
With a little advance prep, you can enjoy these Italian-flavored 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.
Ingredients
Marinated Beef
- 1 pound (454 g) flank steak, sliced across the grain into ¼ × 3-inch (6 mm × 7.5 cm) strips
- 1½ tablespoons extra virgin olive oil
- 1½ tablespoons red wine vinegar
- 1 tablespoon fresh rosemary leaves, minced or 1 teaspoon ground dried rosemary
- 3 garlic cloves, minced
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
Roasted Zucchini
- 2 zucchini, trimmed and diced
- 1 tablespoon extra virgin olive oil
- ½ teaspoon Italian Seasoning (page 34)
- ¼ teaspoon kosher salt
Bowls
- One 15-ounce (425 g) can white kidney or cannellini beans, drained and rinsed
- 2 cups (60 g) fresh baby spinach leaves
- 1 cup (135 g) frozen green peas, microwaved on HIGH for 2 minutes
- 1 cup (150 g) grape tomatoes, halved
- ½ cup (125 g) Basil Pesto (page 45)
- 2½ cups (425 g) Simply Cooked Farro (page 226)
- ¼ cup (20 g) shredded Parmesan
Instructions
- Combine the steak, oil, vinegar, rosemary, salt, and pepper in a medium bowl. Stir, cover, and place in the refrigerator to marinate for 4 to 24 hours. Stir occasionally.
- Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Place the zucchini in a small bowl and toss with the oil, seasoning, and salt. Spread evenly on the baking sheet. Roast for 15 minutes, until golden brown, then transfer to a large bowl.
- While the zucchini is roasting, place a large sauté pan or skillet over high heat. When it’s hot, add the beef and marinade and cook for 4 to 5 minutes total. Stir minimally to get a good sear. Use a digital food thermometer to ensure the beef has reached a minimum temperature of 145°F (65°C). Transfer to a plate.
- Transfer to a large bowl and let cool to room temperature. (If preparing in advance, store in a covered container in the refrigerator.)
- Add the beans, spinach, peas, tomatoes, and pesto to the zucchini and stir to coat. Divide the farro among four bowls. Top with the beef, vegetables, and Parmesan.
Nutrition
Serving Size 1 bowl; Calories 780; Protein 45 g; Carbs 69 g; Dietary Fiber 15 g; Added Sugars 0 g; Total Fat 36 g; Sat Fat 9 g; Omega-3s 645 mg; Sodium 910 mg; Potassium 1,325 mg
Credit line: Recipe from Cooking à la Heart: 500 Easy and Delicious Recipes to Help Make Every Meal Heart Healthy Ⓒ Linda Hachfeld, MPH, RDN, and Amy Myrdal Miller, MS, RDN, FAND, 2023. Reprinted by permission of the publisher, The Experiment. Available everywhere books are sold. theexperimentpublishing.com
