Mediterranean Steak Bowl Recipe

Introduction

The Mediterranean Steak Bowl is a vibrant, fresh, and nutritious dish that brings together juicy, perfectly seasoned steak with a variety of bold and colorful Mediterranean flavors. This meal is a delightful combination of protein, healthy fats, and fiber, all packed into one bowl for a satisfying and well-rounded meal. With its bright vegetables, savory steak, and a zesty dressing, this bowl is perfect for lunch or dinner, and can easily be customized to fit your taste preferences.

This recipe incorporates some of the best ingredients from Mediterranean cuisine, including olive oil, fresh vegetables, olives, feta cheese, and lemon, making it a refreshing and healthy option that’s still indulgent and hearty. Whether you’re looking for a delicious meal for a busy weeknight or preparing for meal prep, the Mediterranean Steak Bowl is an excellent choice.

Why You’ll Love the Mediterranean Steak Bowl

• Packed with Fresh, Flavorful Ingredients: The combination of fresh vegetables, savory steak, and Mediterranean staples like olives, feta, and tzatziki sauce creates a vibrant and flavorful dish that will delight your taste buds.
• Customizable to Your Preferences: You can easily adjust the ingredients to suit your personal preferences. Whether you like more vegetables, prefer a different dressing, or want to swap out the steak for another protein, this bowl is versatile and adaptable.
• Healthy and Satisfying: The Mediterranean diet is known for being rich in healthy fats, lean protein, and fresh produce. The Mediterranean Steak Bowl provides a balanced and filling meal that is both nourishing and satisfying.
• Perfect for Meal Prep: This dish is easy to make in batches, making it an excellent choice for meal prep. You can assemble the components ahead of time and enjoy this fresh, flavorful bowl throughout the week.
• Quick and Easy: Despite its complex flavors, this dish is quick and easy to prepare. The steak cooks in just a few minutes, and the vegetables can be prepared in advance to make assembly even faster.

Preparation and Cooking Time

• Total Time: 35 minutes
• Preparation Time: 10 minutes
• Cooking Time: 20-25 minutes
• Servings: Approximately 4 servings
• Calories per Serving: Around 500-550 calories per serving, depending on the portion sizes and specific ingredients used.

Nutrition Facts (Per Serving)

• Calories: 500-550 kcal
• Fat: 28-32g
• Carbohydrates: 30-35g
• Protein: 32-35g
• Fiber: 6-8g
• Sugar: 6-8g

Ingredients

For the Mediterranean Steak Bowl:

• 1 lb (450g) flank steak or sirloin steak
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper, to taste
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped

For the Tzatziki Sauce:

• 1 cup Greek yogurt (plain, full-fat or low-fat)
• 1/2 cucumber, grated and excess liquid squeezed out
• 1 tablespoon olive oil
• 1 tablespoon fresh lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried dill or 1 tablespoon fresh dill
• Salt and pepper, to taste

Optional Sides:

• 1 cup cooked quinoa or couscous
• Pita bread or flatbread (for serving)

Special Equipment

To make this Mediterranean Steak Bowl, you’ll need a few key kitchen tools that will help streamline the process and ensure your meal turns out perfectly:

1. Grill Pan or Skillet: A heavy grill pan or skillet is essential for cooking the steak to perfection. It allows for a nice sear and helps achieve that crispy exterior and juicy interior.
2. Mixing Bowls: Use separate bowls for mixing the dressing ingredients, preparing the vegetables, and seasoning the steak. This ensures everything is prepped and ready to go when you need it.
3. Knife and Cutting Board: A sharp knife is crucial for slicing the vegetables and cutting the steak. Be sure to have a sturdy cutting board for safe and efficient prep.
4. Grater or Box Grater: For the tzatziki sauce, you’ll need a grater to shred the cucumber finely. This ensures the cucumber integrates well into the yogurt and creates a smooth, creamy sauce.
5. Measuring Spoons and Cups: Measuring spoons and cups are important to ensure that the seasoning and tzatziki sauce ingredients are used in the correct proportions for the best flavor.

Step-by-Step Instructions

1. Prepare the Steak

Start by seasoning the steak. In a small bowl, combine the olive oil, dried oregano, garlic powder, paprika, salt, and pepper. Rub this mixture all over the steak to ensure it is evenly coated.

Preheat a grill pan or skillet over medium-high heat. Once the pan is hot, add the steak and cook for about 4-5 minutes per side for medium-rare, or longer if you prefer your steak more well-done. For best results, use a meat thermometer to check the internal temperature. Medium-rare is typically around 130°F (54°C), medium is 140°F (60°C), and medium-well is 150°F (66°C).

Once the steak is cooked to your desired level, transfer it to a cutting board and let it rest for 5-10 minutes. This allows the juices to redistribute throughout the meat, ensuring a tender and juicy steak.

2. Prepare the Tzatziki Sauce

While the steak is cooking, prepare the tzatziki sauce. In a medium-sized bowl, combine the Greek yogurt, grated cucumber, olive oil, lemon juice, garlic, and dill. Stir until everything is well incorporated. Season with salt and pepper to taste. If you prefer a thinner consistency, you can add a little water or extra lemon juice.

Set the tzatziki sauce aside in the fridge to chill while you prepare the vegetables.

3. Prepare the Vegetables

While the tzatziki is chilling, slice the cherry tomatoes, cucumber, and red onion. Place them in a large bowl along with the Kalamata olives, feta cheese, and chopped parsley. Toss everything together to combine.

4. Assemble the Mediterranean Steak Bowl

After the steak has rested, slice it thinly against the grain. This will help ensure the steak is tender and easy to bite into.

To assemble the bowl, start with a base of quinoa, couscous, or even rice, if desired. Arrange the sliced steak on top, and then add the vegetable mixture. Spoon a generous amount of tzatziki sauce over the top and garnish with additional parsley, if desired.

5. Serve and Enjoy

Serve your Mediterranean Steak Bowl immediately, with optional sides like pita bread or flatbread for dipping. Enjoy this refreshing and filling dish as a main course for lunch or dinner.

Tips for Perfect Mediterranean Steak Bowl

• Use Quality Steak: For the best flavor and texture, choose high-quality steak such as flank steak or sirloin. These cuts are tender when cooked properly and have great flavor.
• Don’t Overcook the Steak: Steak can easily become tough if overcooked. Use a meat thermometer to ensure your steak is cooked to perfection, and remember that it will continue to cook slightly while resting.
• Customize the Toppings: Feel free to get creative with your toppings! Add roasted red peppers, avocado, or even a hard-boiled egg for extra protein.
• Make the Tzatziki Ahead of Time: If you’re short on time, you can make the tzatziki sauce the day before. It will keep in the fridge for up to 2-3 days and actually improves in flavor after sitting for a while.
• Add Some Crunch: For added texture, you can include some toasted pine nuts, almonds, or even crispy chickpeas on top of the salad for a bit of crunch.
• Use Fresh Herbs: Fresh parsley and dill really bring out the Mediterranean flavors, so don’t skip them! They provide a burst of freshness that complements the richness of the steak and tzatziki.

Variations of Mediterranean Steak Bowl

• Grilled Chicken Bowl: Swap out the steak for grilled chicken breast or thighs for a lighter alternative while still maintaining the Mediterranean flavor profile.
• Vegetarian Option: Replace the steak with grilled vegetables, such as zucchini, bell peppers, and eggplant. Add chickpeas for a protein boost, and serve with a drizzle of extra tzatziki sauce.
• Lamb Steak Bowl: For a more traditional Mediterranean flair, use lamb steaks instead of beef. Lamb pairs beautifully with tzatziki sauce and adds a unique flavor to the bowl.
• Bowl with Hummus: Instead of tzatziki sauce, you can use hummus for a different take on the dish. It provides a creamy, garlicky base and adds even more Mediterranean flavor.

Storage and Shelf Life

The Mediterranean Steak Bowl is best enjoyed fresh, but if you have leftovers, they can be stored for up to 2 days in an airtight container in the refrigerator. Store the steak, vegetables, and tzatziki sauce separately to prevent the vegetables from becoming soggy.

You can also prepare the ingredients ahead of time for meal prep. The steak can be cooked and stored in the fridge, while the vegetables and tzatziki can be assembled the day of. Just be sure to store the sauce separately to keep it fresh.

For longer storage, you can freeze the cooked steak, but the vegetables and tzatziki sauce are best consumed fresh.

Side Dishes and Pairings for Mediterranean Steak Bowl

Pair your Mediterranean Steak Bowl with these complementary sides to create a well-rounded meal:

• Roasted Vegetables: Roasted carrots, sweet potatoes, or Brussels sprouts bring additional warmth and flavor that complement the cool, refreshing salad in the bowl.
• Tabbouleh Salad: This fresh, parsley-packed salad made with bulgur, tomatoes, cucumber, and lemon is a great side to add more Mediterranean flair to your meal.
• Pita Chips or Flatbread: Serve with pita chips or warm flatbread to dip into the tzatziki sauce, adding a delightful crunch to the meal.
• Grilled Vegetables: Grilled eggplant, zucchini, or peppers work wonderfully alongside the steak bowl, adding even more depth of flavor.

Print

Conclusion

The Mediterranean Steak Bowl is a delicious, healthy, and satisfying dish that brings together the bold flavors of the Mediterranean in one easy-to-make bowl. With its juicy steak, vibrant vegetables, and refreshing tzatziki sauce, this bowl is the perfect way to enjoy a Mediterranean-inspired meal any day of the week. Whether you’re making it for a quick lunch, a weeknight dinner, or meal prep, this bowl is sure to become a favorite in your culinary repertoire. Enjoy the bright and fresh flavors of the Mediterranean in every bite!