This dish, which combines Asian flavors with ground beef and spinach, offers a refreshed take on your traditional rice bowls. This easy one-pan meal provides about 45 grams of protein, 6g fibre, iron, B 12, Zinc, Magnesium, folate, Omega 3, vitamin K, vitamin A, and more.
You may have heard the advice to avoid or limit red meats before (ie. beef, pork, lamb). Research has found associations between higher intakes of red meat and certain chronic diseases, particularly colorectal cancer, although the evidence is generally stronger and more consistent for processed meats such as bacon, sausage, hot dogs, and deli meats.
It’s also important to recognize that red meat can be part of a healthy diet when consumed in moderation. It’s a rich source of nutrients. The key about good nutrition is balance and moderation.
Here are some ways to limit the potential adverse effects when it comes to enjoying red meats such as beef :
- Opt for lean cuts to reduce saturated fat intake – did you know that just by choosing extra lean ground beef for this recipe, you are reducing the saturated fat by half?
- Limit portion sizes (we recommend no more than 6-8 ounces of cooked meat per day for most adults).
- Balance meat consumption with plenty of fruits, vegetables, whole grains, and healthy fats.
- Diversify your protein sources by including more plant-based proteins like beans, lentils, and tofu, as well as fish and poultry.
- Use healthier cooking methods like baking, broiling, or stewing, rather than grilling or frying.
- Calculate your individual macro needs for personalized nutrition goals.
What Ingredients Do I Need for this Beef and Quinoa Bowl Recipe?
It’s always helpful to read through the whole recipe, gather and prep all the ingredients in advance before you even start cooking!
For this recipe, there is minimal prep work, yay! You will just mince up some garlic and mix all the sauce ingredients together.
We bulked up the fibre by adding in a secret ingredient to the sauce, chia seeds! You can further boost up the protein and fiber and decrease saturated fats by adding in some beans, crumbled tofu or veggie ground round to the ground beef. Swap the beef out completely if you want to make it a vegetarian bowl!
Is this beef and quinoa bowl recipe good for meal prep?
Yes! Store any leftover ingredients in airtight containers in the fridge. You can store them separately to create new dishes or combined them altogether and you have your lunches already made. Eat refrigerated leftovers within 3-5 days.
Can I freeze this recipe?
Yes, this recipe can be frozen for up to 3 months if stored in airtight containers or bags. Although we would recommend not freezing it with the spinach as the texture will become softer after thawing, However, you can swap some vegetables for frozen alternatives such as frozen corn, sweet potato, and edamame beans.
Thaw them in the fridge overnight when ready to reheat and eat.
Asian Inspired Beef and Quinoa Bowl
Ingredients
- 1.5 lb extra lean ground beef
- 3 cups baby spinach
- 1 cup dry quinoa
- 1 cup water
- 1 clove garlic minced
- 1 bunch green onions
- 1 Tbsp olive oil
Sauce ingredients :
- 2 cloves garlic minced
- 1/4 tsp ground ginger
- 1 Tbsp chia seeds
- 2 tsp chili powder
- 1/4 cup brown sugar
- 2 tsp sesame oil
- 1/4 cup soy sauce
Instructions
- Cook one cup of quinoa in one cup of water for about 10 minutes.
- Mix sauce ingredients together : brown sugar, sesame oil, soy sauce, chili powder, ground pepper, chia seeds, garlic and ginger.
- Saute the beef in olive oil and garlic until it's fully cooked.
- Sautee some baby spinach in olive oil.
- Assemble the bowl by combining the cooked quinoa, beef and spinach.
- Garnish it by topping with some more green onion and chia seeds, enjoy!
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