Mediterranean Beef & Pepper Rice Bowl with Tahini-Garlic Sauce

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Mediterranean Beef & Pepper Rice Bowl with Tahini-Garlic Sauce

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This dish delivers bold Mediterranean flavors in a simple, satisfying rice bowl. Juicy pan-seared beef, lightly charred sweet bell peppers, and fragrant basmati rice are brought together with a creamy tahini-garlic sauce and a sprinkle of fresh parsley. It’s hearty, quick, and loaded with protein, fiber, and rich flavors—a perfect weeknight dinner or meal prep option.

⏱️ Time Breakdown:

  • Prep Time: 15 minutes
  • Cook Time: 20–25 minutes
  • Total Time: ~40 minutes
  • Servings: 4 bowls

🧄 Ingredients:

🥩 For the Beef & Peppers:

  • 1 lb (450g) beef sirloin or steak tips, cut into 1-inch cubes
  • 1 large yellow bell pepper, chopped
  • 2 tbsp olive oil, divided
  • 1/2 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp black pepper
  • Salt to taste
  • Optional: a pinch of chili flakes or sumac for a tangy/spicy kick

🍚 For the Base:

  • 2 cups cooked white or brown rice (jasmine or basmati preferred)
  • Salt and olive oil to season

🌿 For the Tahini-Garlic Sauce:

  • 1/3 cup tahini (sesame paste)
  • 2 tbsp fresh lemon juice
  • 1–2 cloves garlic, minced or grated
  • 2–4 tbsp cold water (to thin sauce)
  • 1 tbsp olive oil
  • Salt, to taste
  • Optional: 1/4 tsp ground cumin or za’atar
See also  Creamy Cucumber Shrimp Salad

🌿 Garnish:

  • Fresh parsley or cilantro, chopped
  • Extra drizzle of tahini sauce or olive oil

🍳 Instructions:

1. Prepare the Sauce:

  1. In a bowl, whisk together tahini, lemon juice, minced garlic, olive oil, and cumin (if using).
  2. Add water gradually, whisking until smooth and pourable.
  3. Season with salt and adjust lemon or garlic to taste.
  4. Set aside (can be made ahead and chilled).

2. Sear the Beef:

  1. Pat beef cubes dry with a paper towel. Season with salt, pepper, cumin, and paprika.
  2. Heat 1 tbsp olive oil in a heavy skillet over medium-high heat.
  3. Add beef in a single layer (don’t overcrowd). Sear for 2–3 minutes per side or until browned and medium-rare to medium inside.
  4. Remove beef and set aside to rest.

3. Sauté Peppers:

  1. In the same skillet, add another 1 tbsp olive oil and the chopped yellow peppers.
  2. Cook over medium heat until slightly charred and softened, about 4–5 minutes.
  3. Season lightly with salt and pepper.

4. Assemble the Bowls:

  1. Spoon warm rice into each bowl.
  2. Top with seared beef and sautéed peppers.
  3. Drizzle generously with tahini-garlic sauce.
  4. Finish with a sprinkle of fresh parsley.

💡 Tips:

  • Beef Doneness: For tender beef, don’t overcook. Resting after searing keeps it juicy.
  • Tahini Sauce Consistency: Add cold water 1 tbsp at a time until it reaches creamy drizzle consistency.
  • Roast Instead: You can roast the peppers at 400°F (200°C) for a smokier flavor.
  • Marinate Beef (Optional): Marinate beef in olive oil, garlic, and lemon juice for 30 mins for extra flavor.

🔁 Variations:

  • Chicken Version: Swap beef for boneless chicken thighs or breast cubes.
  • Vegan Option: Use roasted chickpeas, mushrooms, or tofu instead of meat.
  • Grain Swap: Serve over quinoa, couscous, or cauliflower rice.
  • Spicy Style: Add harissa paste or chili-garlic sauce to the tahini drizzle.
  • Add Veggies: Cucumber, cherry tomatoes, or pickled onions make great add-ons.
See also  Mexican Corn Dip

❓ Q&A:

Q: Can I meal prep this bowl?
A: Yes! Store each component separately and reheat beef and rice. Add sauce fresh for best texture.

Q: Can I make the sauce ahead of time?
A: Absolutely. It keeps well in the fridge for up to 5 days.

Q: What cut of beef works best?
A: Sirloin, flank steak, or even ribeye works well. Avoid tougher cuts unless marinated longer.

Q: Can I freeze leftovers?
A: Freeze rice and beef separately. Avoid freezing the tahini sauce as it may separate.

🔍 Nutrition Estimate (Per Bowl):

  • Calories: ~520 kcal
  • Protein: ~32g
  • Carbohydrates: ~35g
  • Fat: ~30g
  • Fiber: ~4g
  • Sugar: ~3g
  • Sodium: ~480mg

(Based on standard portion sizes and common ingredient brands.)

✅ Conclusion:

This Mediterranean Beef & Pepper Rice Bowl delivers a savory, creamy, and herbaceous experience in each bite. It’s satisfying and wholesome, yet easy to customize. The garlic-tahini sauce brings everything together with a rich, nutty flavor that complements the smoky beef and sweet bell peppers perfectly. Great for lunch, dinner, or weekly meal prep—you’ll crave this bowl again and again!

Would you like a printable version, a vegetarian spin, or a paired side like tabbouleh or grilled flatbread?

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