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Healthy Mediterranean Steak Bowl – A Protein-Packed, Flavorful Meal You’ll Love!

A vibrant Mediterranean steak bowl with sliced, juicy steak, cherry tomatoes, cucumbers, red onions, Kalamata olives, avocado, and a dollop of tzatziki sauce, drizzled with olive oil and garnished with fresh parsley. Served in a ceramic bowl on a rustic wooden table with a lemon wedge and pita bread on the side.
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A fresh and flavorful Mediterranean steak bowl packed with juicy marinated steak, crisp vegetables, creamy tzatziki, and healthy fats. Perfect for meal prep or a satisfying dinner!

Ingredients

Scale

For the Steak & Marinade

  • 1 lb 450g sirloin, flank, or skirt steak
  • ¼ cup extra virgin olive oil
  • Juice of 1 lemon
  • 3 cloves garlic (minced)
  • 1 teaspoon dried oregano
  • ½ teaspoon thyme
  • ½ teaspoon cumin
  • ½ teaspoon paprika
  • Salt & black pepper to taste

For the Base (Choose One)

  • Whole grains: 1 cup quinoa (brown rice, farro, or couscous)
  • Greens (low-carb option: 4 cups baby spinach, arugula, or kale)
  • For the Vegetables & Toppings
  • 1 cup cherry tomatoes (halved)
  • 1 small cucumber (diced)
  • ½ red onion (thinly sliced)
  • 1 small bell pepper (thinly sliced)
  • ½ cup Kalamata olives (pitted and sliced)
  • ½ avocado (sliced)
  • ¼ cup crumbled feta cheese
  • 2 tablespoons fresh parsley or mint (chopped)

For the Dressing & Extras

  • ½ cup tzatziki sauce or hummus
  • 1 tablespoon extra virgin olive oil (for drizzling)
  • 1 lemon (cut into wedges)
  • Toasted pita chips (optional)

Instructions

Step 1: Marinate the Steak

  1. In a mixing bowl, whisk together olive oil, lemon juice, garlic, oregano, thyme, cumin, paprika, salt, and black pepper.
  2. Place the steak in a shallow dish or resealable bag, then pour the marinade over it, ensuring even coverage.
  3. Cover and refrigerate for at least 30 minutes (or overnight for best results).

Step 2: Cook the Steak

  1. Grilling: Preheat grill to 400°F (200°C). Cook steak 3-4 minutes per side for medium-rare. Let rest before slicing.
  2. Pan-Searing: Heat a cast-iron skillet over medium-high heat with 1 tbsp olive oil. Sear steak 3-4 minutes per side. Rest before slicing.
  3. Oven-Broiling: Preheat broiler to high. Broil steak 4-5 minutes per side. Rest before slicing.

Step 3: Prepare the Base

  1. For grains: Cook quinoa, brown rice, or farro according to package instructions.
  2. For greens: Toss baby spinach, arugula, or kale with a drizzle of olive oil and fresh lemon juice.

Step 4: Chop & Prep the Vegetables

  1. Dice cherry tomatoes, cucumber, bell peppers, and red onion.
  2. Slice Kalamata olives and avocado.
  3. Chop parsley or mint for garnish.

Step 5: Assemble the Mediterranean Steak Bowl

  1. Start with the base (grains or greens).
  2. Add the sliced steak on top.
  3. Arrange fresh vegetables evenly.
  4. Sprinkle with feta cheese and fresh herbs.
  5. Drizzle with tzatziki or hummus, a squeeze of lemon juice, and a touch of olive oil.
  6. Add toasted pita chips (optional) for crunch.

Substitutions & Variations

  1. Low-Carb/Keto: Use greens instead of grains, add extra avocado and olives.
  2. Vegan: Swap steak for grilled tofu, falafel, or roasted chickpeas.
  3. Dairy-Free: Omit feta cheese or use dairy-free alternatives.
  4. Extra Protein: Add a soft-boiled egg or extra hummus.

Storage & Meal Prep Tips

  1. Steak: Store in an airtight container in the fridge for up to 3 days. Reheat gently in a skillet.
  2. Grains: Cook in advance and store for up to 5 days.
  3. Vegetables: Chop fresh daily for maximum crispness.
  4. Sauces: Keep tzatziki or hummus refrigerated for up to 5 days.

Nutrition Facts (Per Serving)

  1. Estimated values based on a quinoa base and tzatziki sauce.
  2. Calories: 480
  3. Protein: 35g
  4. Carbohydrates: 38g
  5. Fiber: 7g
  6. Fats: 22g
  7. Saturated Fat: 5g
  8. Cholesterol: 70mg
  9. Sodium: 600mg
  10. ✔ Rich in protein & fiber
  11. ✔ Gluten-free & heart-healthy
  12. ✔ Customizable for different diets

Find it online: https://www.cuisinecrafted.com/healthy-mediterranean-steak-bowl/