Oh, do I have a feast to share with you today! I call these my Mediterranean Steak Bowls, and let me tell you, they are a colorful, fresh, and downright delicious tribute to the sunny shores of the Mediterranean. Whenever I whip these up, I can almost hear the waves crashing and feel the warm sun on my skin – even if I’m just at home in my kitchen!
The first time I made these bowls, I had friends over for a little “taste of summer” dinner party, and everyone couldn’t stop raving about how vibrant and tasty they were. There’s something about the zesty lemon, juicy tomatoes, and savory grilled steak that just makes my taste buds dance. Plus, they’re so easy to assemble, making them perfect for a quick weeknight dinner or an impressive dish for entertaining.
Let’s dive into what makes these Mediterranean Steak Bowls so scrumptious!
What’s in Mediterranean Steak Bowls?
Flank Steak: This cut of beef is not only flavorful but also lean, making it an excellent choice for grilling. Its rich taste really stands out when marinated!
Cherry Tomatoes: These little gems burst with sweetness and color. Roasting them intensifies their flavor and adds a lovely softness that pairs beautifully with everything else.
Cucumber: A refreshing crunch that balances the richness of the steak and creamy avocado.
Red Onion: Sliced for a bit of bite – it adds a sharp contrast to the sweetness of the tomatoes.
Quinoa or Couscous: These grains serve as a hearty base for the bowl. I often go for quinoa for its nutty flavor and protein punch, but couscous is a great quick option if you’re in a hurry.
Avocado: Creamy and dreamy, avocado just elevates everything. Plus, it’s packed with healthy fats!
Kalamata Olives: For that salty, briny flavor that ties the Mediterranean theme together. They add depth with every bite.
Feta Cheese: Crumbled feta is a must! Its tangy flavor pairs perfectly with the other ingredients and adds richness to the bowl.
Mixed Greens: A mix of spinach and romaine gives the dish a fresh base that feels light and healthy.
Fresh Parsley: A bright touch to garnish your creation and add a bit of herby flavor.
Lemon: Freshly squeezed lemon juice is the zing that brings it all together. It brightens every bite!
Olive Oil: A staple in Mediterranean cooking, olive oil is rich in healthy fats and adds a luxurious touch to the marinade and dressing.
Garlic Powder: Easy and effective in marinating, it gives a warm flavor kick without the fuss of chopping fresh garlic.
Smoked Paprika: Just a touch adds a lovely smoky depth to the marinade—trust me, you won’t want to skip it.
Salt and Pepper: Classic seasonings to enhance all the flavors!
Is Mediterranean Steak Bowls Good for You?
Absolutely! These bowls are not only delicious but also packed with nutrients.
– **Flank Steak** is a great source of protein, which is essential for muscle health and satiety. Just be sure to enjoy in moderation, as it’s still red meat.
– **Quinoa** provides fiber and is a complete source of protein, making this dish satisfying and nutritious.
– **Vegetables like cucumbers and mixed greens** bring a plethora of vitamins and minerals while keeping things light and crunchy—perfect for digestion.
– **Avocados** are loaded with healthy fats and can aid in heart health if enjoyed in moderation.
Of course, you know my philosophy: balance is key! While this bowl is healthful, keep an eye out for portion sizes, especially with feta and olives, which can be higher in sodium.
Here’s What You Need:
– 1 pound flank steak
– 2 cups cherry tomatoes
– 1 cucumber, diced
– 1 red onion, sliced
– 1 cup cooked quinoa or couscous
– 1 avocado, sliced
– 1/4 cup kalamata olives, pitted and sliced
– 1/4 cup feta cheese, crumbled
– 2 cups mixed greens (such as spinach and romaine)
– 1/4 cup fresh parsley, chopped
– 1 lemon, juiced
– 2 tbsp olive oil
– 1 tsp garlic powder
– 1 tsp smoked paprika
– Salt and pepper to taste
This recipe serves about 4 hungry friends or 2 with leftovers. Who am I kidding? We could all eat these bowls twice!
How to Make Mediterranean Steak Bowls?
1. **Marinate the Steak**: In a bowl, combine olive oil, lemon juice, garlic powder, smoked paprika, salt, and pepper. Add the flank steak, coating it well. Let it marinate for at least 30 minutes (or up to overnight in the refrigerator) to soak up all those flavors.
2. **Cook the Steak**: Preheat a grill or grill pan over medium-high heat. Remove the steak from the marinade and grill for about 4-5 minutes on each side, until it’s cooked to your taste. I like mine medium-rare for the juiciest bites! Don’t forget to let it rest for 5-10 minutes before slicing.
3. **Roast the Tomatoes**: While the steak is sizzling away, preheat your oven to 400°F (200°C). On a baking sheet, toss the cherry tomatoes with some olive oil and a sprinkle of salt. Roast them for about 15 minutes or until they’re blistered and deliciously soft.
4. **Assemble the Bowls**: Grab your serving bowls and layer them with cooked quinoa or couscous, the fresh mixed greens, diced cucumber, sliced avocado, those lovely roasted cherry tomatoes, kalamata olives, and crumbled feta.
5. **Slice the Steak**: Thinly slice the rested flank steak against the grain and beautifully arrange it right on top of your colorful masterpiece.
6. **Garnish**: Give your bowls a sprinkle of fresh parsley and, if you’re feeling fancy, a bit more feta. Squeeze some lemon juice over everything and drizzle with your favorite dressing. I often go for a yogurt-based dressing for that creamy contrast!
7. **Serve**: Call your friends or family and dig in immediately while everything is fresh and vibrant—it’s a bowl of sunshine!
Perfecting Your Mediterranean Experience
Feel free to mix things up! You could swap out the flank steak for grilled chicken or even keep it vegetarian by adding some chickpeas instead. I sometimes throw in some roasted bell peppers or artichokes for an extra flavor boost. And if you love garlic as much as I do, add some minced fresh garlic to the marinade for an even more aromatic experience!
So, what are you waiting for? Gather the ingredients, channel your inner Mediterranean chef, and treat yourself to these delicious steak bowls. I’d love to hear how yours turn out, and any fun twists you come up with! Happy cooking, my friends!
