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Easy beef and quinoa salad

Lunch

Not your standard steak and salad but just as easy and much more colourful

40 mins
11 ingredients
$3 / person
Easy beef and quinoa salad

Credit: Taste.com.au

Gear

Ingredients

Serves = 4

  • 1 cup quinoa, rinse in water and drain
  • 360g rump steak
  • 1 tablespoon olive oil
  • 150g snow peas, remove tough end and the attached fibrous string, slice thickly
  • 1 bunch baby broccoli, cut into 4cm lengths
  • 1 cup red cabbage, finely sliced
  • 1 red capsiucum, remove core and seeds, thinly slice flesh
  • 1 avocado, stone and skin removed, finely chop flesh
  • 1 mango, stone and skin removed, thinly slice flesh
  • 2 tablespoons olive oil
  • 2 tablespoons lime juice
  • Pepper and salt

It’s this easy

  • Place quinoa and 2 cups of water in a medium saucepan over a high heat. Bring to boil, reduce heat to low, cover and simmer for 15 minutes. Remove from heat, fluff with a fork.
  • Meanwhile heat the BBQ or char-grill on medium-high heat. Drizzle the steak with oil, pepper and a small amount of salt. Chargrill for 3 minutes on each side for medium.
  • Place steak on a plate, cover and set aside to rest for 5 minutes, slice thinly.
  • Cook the snow peas in broccoli in a steamer, or pot of simmering water if you don’t have one for 2 minutes or until just tender. Drain water off and cool under running water.
  • Divide quinoa between serving bowls, arrange vegetables and beef, drizzle with olive oil and lime juice.

Tweaks

  • Take the salad dressing to the next level by adding some honey and chopped coriander and mint.

Allergies

Contains: FODMAPs.

Why is this good?

Be Healthier

Avocados are high in monounsaturated fats (the healthy type of fat), and essential phytonutrients (i.e. Vitamin K, Vitamin C & Potassium).

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Healthy Gut

Avocados are a high fibre food, which is beneficial for digestive health and promotes a healthy gut.

More: Avocado recipes (17) Everyday Superfoods

Be Healthier

Broccoli is a cruciferous vegetable and research has shown that consumption of cruciferous vegetables can reduce risk of many cancers including lung, colorectal, breast and prostate.

More: Broccoli recipes (12) Everyday Superfoods

Healthy Gut

Broccoli are also rich in the plant compound Sulforaphane which may improve your bacterial gut flora.

More: Broccoli recipes (12) Everyday Superfoods

Be Healthier

Peas are high in fibre and can help reduce the risk of Heart disease, Type 2 diabetes and high blood pressure.

More: Peas recipes (7) Everyday Superfoods

Healthy Gut

As a good source of fibre, green peas promotes a regular bowel habit and keep gut bacteria healthy.

More: Peas recipes (7) Everyday Superfoods

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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