Mediterranean Steak Bowl

Why Make This Mediterranean Steak Bowl

If you’re looking for a meal that’s not only packed with flavor but also visually stunning and satisfying, this Mediterranean Steak Bowl is a fantastic choice. Infused with a delightful blend of herbs and topped with fresh ingredients, this dish celebrates the vibrant tastes of the Mediterranean. It combines tender steak, wholesome grains or cauliflower rice, and fresh vegetables, creating a balanced meal that’s perfect for lunch or dinner. Plus, it’s easily adaptable to fit your dietary preferences, whether you’re a meat lover or following a more plant-based route.

How to Make Mediterranean Steak Bowl

Creating a Mediterranean Steak Bowl is straightforward and enjoyable. Start by marinating the sirloin steak, allowing all the flavors to meld beautifully into the meat. While it marinates, you can prepare your grains or cauliflower rice, and whip up a refreshing tzatziki sauce. The final steps involve cooking the steak to perfection, assembling your bowl, and adding a zesty vinaigrette for that extra burst of flavor. Let’s break down the specifics to ensure success with each step of the process.

Ingredients:

• 1 lb sirloin steak (about 1-inch thick)
• 3 tablespoons olive oil (for marinade)
• 2 cloves garlic (minced)
• 1 tablespoon fresh lemon juice (for marinade)
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon salt (for marinade)
• 1/4 teaspoon black pepper (for marinade)
• 2 cups cooked brown rice, quinoa, or cauliflower rice (for low-carb option)
• 1 cup roasted chickpeas (omit for strict keto or paleo)
• 1 cup cherry tomatoes (halved)
• 1 cucumber (diced)
• 1/2 red onion (thinly sliced)
• 1/2 cup kalamata olives (pitted)
• 1/3 cup crumbled feta cheese (omit for dairy-free)
• 1/4 cup fresh parsley or dill (chopped)
• 1 cup plain Greek yogurt (use coconut yogurt for dairy-free)
• 1/2 cucumber (grated and excess water squeezed out)
• 1 tablespoon fresh lemon juice (for tzatziki)
• 1 clove garlic (minced for tzatziki)
• 1 tablespoon fresh dill (chopped)
• Salt and pepper (to taste for tzatziki)
• 3 tablespoons olive oil (for vinaigrette)
• 2 tablespoons fresh lemon juice (for vinaigrette)
• 1 teaspoon honey (omit for strict keto or Whole30)
• 1 small clove garlic (minced for vinaigrette)
• 1/2 teaspoon dried oregano (for vinaigrette)
• Salt and pepper (to taste for vinaigrette)

Directions:

1. In a bowl, combine olive oil, minced garlic, lemon juice, oregano, thyme, salt, and pepper.
2. Place the steak in a shallow dish, pour the marinade over it, and massage it into the meat with your hands. Let it sit for 30 minutes at room temperature for best results, or marinate up to 4 hours in the refrigerator. Even 15 minutes makes a difference if you’re short on time!
3. While the steak marinates, start cooking your grain if using brown rice (which needs 40-45 minutes) or quinoa (cooking time is around 15 minutes). If opting for cauliflower rice, wait until later; it only takes 5-10 minutes to cook.
4. To prepare the tzatziki, mix together the Greek yogurt, grated cucumber (make sure to squeeze out excess water), lemon juice, garlic, dill, salt, and pepper in a bowl. Refrigerate until ready to serve.
5. For the vinaigrette, whisk together olive oil, lemon juice, honey, garlic, oregano, salt, and pepper until well mixed. Set aside.
6. In a cast-iron skillet, heat to medium-high (about 400-450°F) until smoking hot. Cook the steak for 4-5 minutes per side for medium-rare (target internal temperature is 135°F). For steaks thicker than 1 inch, add 1-2 minutes per side. Once done, let the steak rest for 5 minutes before slicing thinly against the grain.
7. While the steak rests, prepare your fresh toppings by halving the cherry tomatoes, dicing the cucumber, thinly slicing the red onion, and chopping the fresh herbs. If using cauliflower rice, cook it in a skillet with a splash of olive oil for 5-8 minutes until tender.
8. Build your bowl starting with the grain base, topped with sliced steak, cherry tomatoes, cucumber, red onion, kalamata olives, and crumbled feta. Drizzle with the lemon vinaigrette, add a dollop of tzatziki, and garnish with fresh herbs.
9. Serve immediately while the steak is still warm. For an extra zesty kick, add a squeeze of fresh lemon juice just before digging in.

Nutritional Information

Per Serving (Approximately 1/4 of recipe):

• Calories: 550
• Total Fat: 30g
• Saturated Fat: 8g
• Cholesterol: 80mg
• Sodium: 900mg
• Total Carbohydrates: 45g
• Dietary Fiber: 8g
• Sugars: 3g
• Protein: 35g

How to Serve Mediterranean Steak Bowl

This Mediterranean Steak Bowl is versatile and can be served for lunch or dinner. It’s also a great meal prep option. You can set out the ingredients buffet-style for gatherings, allowing guests to customize their bowls. Pair with a glass of chilled white wine or sparkling water for a refreshing meal.

How to Store Mediterranean Steak Bowl

To store leftovers, keep each component separate in airtight containers in the refrigerator. The steak is best enjoyed within 3 days, and tzatziki should be consumed within 2 days. Grains can last for up to 4 days in the fridge. Reheat the steak gently on the stove or microwave to retain its tenderness when you’re ready to eat.

Expert Tips for Perfect Mediterranean Steak Bowl

• Marination is Key: Longer marination brings out more flavor in the steak. If you can, marinate it overnight.
• Choosing the Right Steak: Sirloin is lean and flavorful, but you can also use ribeye or flank steak if you prefer more marbling.
• Freshness Matters: Use ripe tomatoes and fresh herbs for the best taste.
• Adjust to Taste: Feel free to modify the tzatziki or vinaigrette by adding your favorite herbs or spices, such as mint or smoked paprika.

Delicious Variations

• Vegetarian Bowl: Swap steak for grilled vegetables like zucchini, bell peppers, and eggplant.
• Grain-Free Option: Use a bed of mixed greens instead of grains for a fresh salad-like twist.
• Extra Protein: Add grilled shrimp or chicken for more protein options.
• Spicy Kick: Add sliced jalapeños or a dash of red pepper flakes to elevate the flavor.

Frequently Asked Questions

1. Can I make this bowl ahead of time?
Yes! You can marinate the steak a day in advance and prep the vegetables and tzatziki sauce ahead of time. Just assemble your bowl fresh when you’re ready to eat.

2. What can I use instead of feta cheese?
If you’re looking for a dairy-free option, try using avocado or a sprinkle of nutritional yeast for a cheesy flavor without the dairy.

3. Can I use a different cut of meat?
Absolutely! Cuts like flank steak, ribeye, or even grilled chicken can work wonderfully in this bowl. Just adjust cooking times accordingly.

Conclusion

The Mediterranean Steak Bowl combines robust flavors, fresh ingredients, and healthy components, making it a noteworthy addition to your meal rotation. It’s easy to customize for different tastes and diets and even more enjoyable to prepare and share with loved ones. So gather your ingredients, follow the steps, and dive into this vibrant, delicious bowl! Remember, cooking should be fun, so don’t hesitate to get creative and make it your own! Happy cooking!

Mediterranean Steak Bowl

A visually stunning and flavorful bowl packed with tender steak, wholesome grains, fresh vegetables, and a zesty vinaigrette, perfect for lunch or dinner.

Print Recipe Pin Recipe

Prep Time 30 minutes mins

Cook Time 25 minutes mins

Total Time 55 minutes mins

Servings: 4 servings

Course: Dinner, Main Course

Cuisine: Mediterranean

Calories: 550

Ingredients Method Notes

Ingredients

  

For the Marinade

• 1 lb sirloin steak (about 1-inch thick)
• 3 tablespoons olive oil (for marinade)
• 2 cloves garlic (minced)
• 1 tablespoon fresh lemon juice (for marinade)
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon salt (for marinade)
• 1/4 teaspoon black pepper (for marinade)

For the Bowl

• 2 cups cooked brown rice, quinoa, or cauliflower rice (for low-carb option)
• 1 cup roasted chickpeas (omit for strict keto or paleo)
• 1 cup cherry tomatoes (halved)
• 1 cucumber (diced)
• 1/2 red onion (thinly sliced)
• 1/2 cup kalamata olives (pitted)
• 1/3 cup crumbled feta cheese (omit for dairy-free)
• 1/4 cup fresh parsley or dill (chopped)

For the Tzatziki

• 1 cup plain Greek yogurt (use coconut yogurt for dairy-free)
• 1/2 cucumber (grated and excess water squeezed out)
• 1 tablespoon fresh lemon juice (for tzatziki)
• 1 clove garlic (minced for tzatziki)
• 1 tablespoon fresh dill (chopped)
• Salt and pepper (to taste for tzatziki)

For the Vinaigrette

• 3 tablespoons olive oil (for vinaigrette)
• 2 tablespoons fresh lemon juice (for vinaigrette)
• 1 teaspoon honey (omit for strict keto or Whole30)
• 1 small clove garlic (minced for vinaigrette)
• 1/2 teaspoon dried oregano (for vinaigrette)
• Salt and pepper (to taste for vinaigrette)

Method

 

Preparing the Marinade and Steak

1. In a bowl, combine olive oil, minced garlic, lemon juice, oregano, thyme, salt, and pepper.
2. Place the steak in a shallow dish, pour the marinade over it, and massage it into the meat with your hands.
3. Let it sit for 30 minutes at room temperature or marinate up to 4 hours in the refrigerator.

Cooking the Grains and Tzatziki

1. While the steak marinates, cook your grain: brown rice needs 40-45 minutes, quinoa takes about 15 minutes, cauliflower rice cooks for 5-10 minutes.
2. To prepare the tzatziki, mix Greek yogurt, grated cucumber, lemon juice, garlic, dill, salt, and pepper. Refrigerate until ready to serve.

Making the Vinaigrette

1. Whisk together olive oil, lemon juice, honey, garlic, oregano, salt, and pepper until well mixed. Set aside.

Cooking the Steak

1. In a cast-iron skillet, heat to medium-high until smoking hot.
2. Cook the steak for 4-5 minutes per side for medium-rare (target internal temperature 135°F).
3. Let the steak rest for 5 minutes before slicing thinly against the grain.

Assembling the Bowl

1. Prepare fresh toppings by halving the cherry tomatoes, dicing the cucumber, thinly slicing red onion, and chopping fresh herbs.
2. Build your bowl with a base of grains, topped with sliced steak, cherry tomatoes, cucumber, red onion, kalamata olives, and crumbled feta.
3. Drizzle with lemon vinaigrette, add tzatziki, and garnish with herbs.
4. Serve immediately while the steak is warm.

Notes

For an extra zesty kick, add a squeeze of fresh lemon juice just before eating. Leftovers should be stored separately in airtight containers and consumed within specified time limits.