Ingredients
Scale
Here’s what you’ll need to create this flavorful and nutritious meal:
- 1 tablespoon olive oil or avocado oil: For sautéing the aromatics and browning the beef.
- 1 medium yellow onion, chopped: Adds a foundational sweet and savory flavor.
- 2–3 cloves garlic, minced: For that essential aromatic punch.
- 1 pound lean ground beef (90/10 or leaner): The star protein, providing richness and flavor.
- 1 red bell pepper, chopped: Adds sweetness, color, and Vitamin C.
- 1 green bell pepper, chopped: Contributes a slightly more earthy flavor and more vitamins.
- 1 cup uncooked quinoa, rinsed thoroughly: The super-grain base, providing complete protein and fiber.
- 2 cups beef broth or vegetable broth (low sodium preferred): For cooking the quinoa and adding depth of flavor.
- 1 (14.5 ounce) can diced tomatoes, undrained: Adds moisture, acidity, and lycopene.
- 1/4 cup soy sauce (low sodium) or tamari (for gluten-free): For umami and salty notes.
- 1 tablespoon Worcestershire sauce: Adds complexity and a savory tang.
- 1 teaspoon smoked paprika: For a smoky depth.
- 1/2 teaspoon dried oregano: Adds an herbaceous, earthy note.
- 1/4 teaspoon black pepper, or to taste: For a touch of spice.
- Salt, to taste (be mindful of soy sauce and broth): To enhance all the flavors.
- Optional garnish: Fresh parsley or cilantro, chopped: For freshness and color.
- Optional garnish: Sliced green onions: For a mild, fresh onion bite.
Instructions
Follow these simple steps to create your delicious Protein-Packed Beef Quinoa:
- Prepare the Quinoa: Thoroughly rinse the quinoa under cold running water using a fine-mesh sieve. This removes any natural saponins, which can give it a bitter taste. Set aside.
- Sauté Aromatics: Heat the olive oil in a large skillet or Dutch oven over medium heat. Add the chopped onion and cook until softened and translucent, about 3-5 minutes. Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
- Brown the Beef: Add the lean ground beef to the skillet. Break it apart with a spoon and cook until browned, about 5-7 minutes. Drain off any excess fat if necessary.
- Add Vegetables: Stir in the chopped red and green bell peppers. Cook for another 3-5 minutes, until they begin to soften slightly.
- Introduce Quinoa and Liquids: Add the rinsed quinoa, beef or vegetable broth, undrained diced tomatoes, soy sauce (or tamari), and Worcestershire sauce to the skillet.
- Season: Stir in the smoked paprika, dried oregano, and black pepper. Taste carefully and add a pinch of salt if needed, keeping in mind the saltiness from the broth and soy sauce.
- Simmer: Bring the mixture to a boil. Once boiling, reduce the heat to low, cover the skillet tightly, and let it simmer for 15-20 minutes, or until the quinoa is cooked through and most of the liquid has been absorbed. You’ll know the quinoa is done when it appears translucent and the germ (a little spiral tail) has separated from the seed.
- Rest and Fluff: Once cooked, remove the skillet from the heat and let it stand, covered, for 5 minutes. This allows the quinoa to finish steaming and absorb any remaining moisture.
- Serve: Fluff the beef quinoa mixture gently with a fork. Serve warm, garnished with fresh parsley, cilantro, or sliced green onions if desired.
Nutrition
- Serving Size: one normal portion
- Calories: 450
- Protein: 35g