Mediterranean Steak Bowls Recipe: Healthy, Flavorful, and Easy to Make

Mediterranean Steak Bowls Recipe – a delicious and healthy meal that combines juicy grilled steak, fluffy quinoa, vibrant vegetables, and creamy tzatziki sauce. If you love Mediterranean flavors, this bowl is perfect for you. With its fresh ingredients and satisfying textures, Mediterranean steak bowls are not only nutritious but also a breeze to prepare. Whether you’re meal prepping for the week or craving a quick dinner, this recipe will quickly become a go-to in your kitchen.

Ingredients for Mediterranean Steak Bowls

To prepare Mediterranean Steak Bowls, you’ll need a few fresh ingredients, some spices, and a protein of your choice (we’re going with steak!). Here’s what you’ll need:

For the Steak:

• 2 ribeye steaks (or flank steak) – around 1 pound each
• 2 tablespoons olive oil – for marinating
• 1 tablespoon lemon juice – for added brightness
• 3 garlic cloves, minced – for a savory depth of flavor
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• Salt and pepper, to taste – for seasoning

For the Bowls:

• 2 cups cooked quinoa (or couscous for a softer texture)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup feta cheese, crumbled (optional for extra creaminess)
• 1 cup mixed greens (such as arugula or spinach)

For the Tzatziki Sauce:

• 1 cup plain Greek yogurt
• 1/2 cucumber, grated
• 1 tablespoon lemon juice
• 1 tablespoon fresh dill, chopped (or 1 teaspoon dried)
• 2 garlic cloves, minced
• Salt and pepper, to taste

Optional Garnishes:

• Chopped parsley – for freshness and color
• Pine nuts – for added crunch and richness

Step-by-Step Instructions

1. Prepare the Steak Marinade

Begin by marinating the steak. In a small bowl, combine the olive oil, lemon juice, minced garlic, ground cumin, ground coriander, smoked paprika, dried oregano, salt, and pepper. Whisk everything together until well combined.

Place your steaks in a shallow dish or a resealable plastic bag and pour the marinade over the meat. Make sure each side of the steak is coated evenly. Let the steak marinate for at least 30 minutes, or up to 2 hours if you have the time. For the best flavor, let it marinate in the refrigerator.

2. Prepare the Quinoa

While the steak marinates, prepare the quinoa. Follow the package instructions to cook 2 cups of quinoa. Typically, you’ll need to bring 4 cups of water to a boil, add the quinoa, and reduce the heat to low. Cover and simmer for about 15 minutes, or until the quinoa has absorbed all the liquid and is tender. Fluff the quinoa with a fork and set it aside to cool.

3. Grill the Steak

Once the steak has marinated, heat your grill to medium-high heat. Grill the steaks for about 4-5 minutes per side for medium-rare, or longer if you prefer your steak more well-done. For more precise cooking, use a meat thermometer to ensure the steak reaches an internal temperature of 130°F (54°C) for medium-rare.

Once the steak is cooked to your liking, remove it from the grill and let it rest for 5-10 minutes. This resting period allows the juices to redistribute, ensuring the steak remains tender and juicy.

4. Prepare the Tzatziki Sauce

While the steak is resting, prepare the tzatziki sauce. In a medium bowl, combine the Greek yogurt, grated cucumber, lemon juice, fresh dill, and minced garlic. Stir everything together until smooth. Add salt and pepper to taste. Place the sauce in the fridge until you’re ready to assemble your bowls.

5. Assemble the Mediterranean Steak Bowls

Now that all the components are ready, it’s time to assemble your bowls. Start by adding 1/2 cup of quinoa to each bowl as your base.

Next, slice the rested steak against the grain into thin strips. Arrange the steak slices on top of the quinoa.

Add the cherry tomatoes, cucumber, red onion, and Kalamata olives to each bowl, distributing them evenly around the steak. If you’re using feta cheese, sprinkle it over the top. Finally, add a handful of mixed greens to the bowl for a fresh crunch.

6. Add Tzatziki Sauce and Garnish

Drizzle a generous amount of the tzatziki sauce over the steak and vegetables. Garnish the bowls with chopped parsley and pine nuts for an extra burst of flavor and texture.

Tips for Perfecting Mediterranean Steak Bowls

• Marinating Time: Don’t skip the marinade! The spices and olive oil tenderize the steak and add depth of flavor. If you have more time, marinate the steak for up to 24 hours for the best results.
• Quinoa Cooking: Make sure the quinoa is perfectly cooked by using the right ratio of water to quinoa. You can also substitute quinoa with couscous or rice, depending on your preference.
• Grilling the Steak: If you don’t have access to a grill, you can cook the steak in a hot skillet with a little olive oil. Just make sure to get a nice sear on both sides for that grilled flavor.
• Tzatziki Sauce: If you like your tzatziki sauce with a bit more zing, add extra lemon juice or garlic. You can also substitute the dill for mint if you prefer a slightly different flavor.

Variations of Mediterranean Steak Bowls

Mediterranean Steak Bowls are incredibly versatile. Here are a few ways you can modify this recipe to suit your tastes or dietary needs:

For a Vegetarian Version

• Replace the steak with grilled vegetables, such as zucchini, bell peppers, and eggplant. You can also use grilled portobello mushrooms for a hearty, meaty texture.

For a Spicy Kick

• Add a drizzle of harissa sauce or sprinkle some red pepper flakes over the steak for an extra kick of heat. You can also marinate the steak with a bit of chili powder or cayenne pepper for a spicier flavor.

For a Grain-Free Option

• If you’re following a grain-free diet, you can substitute the quinoa with cauliflower rice or shredded lettuce as the base of the bowl.

For a Healthier Twist

• Swap the regular feta cheese for low-fat feta or omit it entirely if you want a lighter meal. You can also replace the tzatziki with Greek yogurt mixed with lemon and herbs for a lower-calorie option.

Conservation and Storage

If you have leftover Mediterranean Steak Bowls, don’t worry! You can store them in the fridge for a quick meal later in the week.

How to Store:

• Steak: Store the sliced steak separately in an airtight container for up to 3 days. Reheat it on the stove or in the microwave, but be careful not to overcook it.
• Tzatziki Sauce: Store the tzatziki sauce in a sealed container in the fridge for up to 5 days.
• Bowls: You can store the assembled bowls (without the tzatziki) in the fridge for up to 2 days. Add the tzatziki sauce fresh when serving.

Freezing:

• While the steak itself doesn’t freeze well, you can freeze the cooked quinoa and vegetables separately. Simply reheat when ready to serve.

Serving Suggestions

Mediterranean Steak Bowls are already a well-rounded meal, but here are a few ideas for sides and drinks to complement the dish:

Side Dishes:

• Pita bread or warm naan to scoop up the tzatziki sauce
• Roasted vegetables like sweet potatoes, carrots, or Brussels sprouts for added nutrition
• A light Greek salad with olives, cucumbers, and red onions for a refreshing side

Beverages:

• A crisp white wine, such as Sauvignon Blanc or Chardonnay, pairs beautifully with the savory flavors of the steak and tzatziki sauce.
• For a non-alcoholic option, try a sparkling lemon water with a sprig of mint for a refreshing touch.

Frequently Asked Questions

Q1: Can I use a different type of meat?

Yes, you can substitute the steak with grilled chicken, lamb, or tofu for a vegetarian version. Just make sure to adjust the cooking time based on the protein you’re using.

Q2: Can I make this recipe ahead of time?

Absolutely! You can prep the ingredients the day before. Just store everything separately and assemble the bowls when you’re ready to eat.

Q3: How can I make this recipe spicier?

For a spicier dish, add cayenne pepper or red pepper flakes to the marinade or the tzatziki sauce. You can also drizzle harissa over the steak for a bold flavor.

Conclusion

Mediterranean Steak Bowls are a delicious and versatile dish that brings together the bold flavors of grilled steak, fresh vegetables, and creamy tzatziki sauce. Whether you’re looking for a quick weeknight dinner or a meal prep option for the week, these bowls offer a satisfying combination of protein, grains, and fresh greens. The best part? You can customize them with different proteins, veggies, and spices to suit your tastes. So grab your ingredients, fire up the grill, and enjoy this Mediterranean-inspired meal!

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