A vibrant and nutrient-dense bowl featuring tender pan-seared lamb, fluffy quinoa, and roasted Mediterranean vegetables, all tied together with a zesty lemon-herb dressing. This is a perfect one-bowl meal that aligns with a heart-healthy DASH lifestyle.
Ingredients
- 400g lean lamb loin, fat trimmed, cut into bite-sized pieces
- 200g quinoa, rinsed
- 400ml water or low-sodium vegetable broth
- 1 red bell pepper, chopped
- 1 large zucchini, chopped
- 250g cherry tomatoes
- 1 red onion, cut into wedges
- 45ml extra virgin olive oil, divided
- 2 cloves garlic, minced
- 1 lemon, juice and zest
- 15g fresh mint, chopped
- 1 tablespoon fresh oregano, chopped (or 1 teaspoon dried)
- Freshly ground black pepper
- Pinch of salt
Instructions
- 1.Preheat your oven to 200°C (400°F). On a large baking sheet, toss the chopped bell pepper, zucchini, cherry tomatoes, and red onion with 15ml of olive oil, a pinch of salt, and pepper. Roast for 20-25 minutes, until tender and slightly caramelized.
- 2.While the vegetables are roasting, cook the quinoa. In a medium saucepan, combine the rinsed quinoa and 400ml of water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed. Fluff with a fork.
- 3.Prepare the dressing by whisking together the remaining 30ml of olive oil, lemon juice, lemon zest, minced garlic, chopped mint, and oregano in a small bowl. Season with a little black pepper.
- 4.Season the lamb pieces with pepper and a tiny pinch of salt. Heat a large skillet over medium-high heat. Add the lamb and cook for 3-5 minutes, stirring occasionally, until browned and cooked to your liking. Remove from heat.
- 5.To assemble, divide the cooked quinoa among four bowls. Top with the roasted vegetables and the cooked lamb. Drizzle generously with the lemon-herb dressing and serve immediately.
Nutrition Information
Why this recipe
This recipe is a cornerstone of the DASH diet, promoting heart health by being low in sodium and rich in potassium from vegetables. The lean lamb provides quality protein, while quinoa offers fiber and complex carbs for sustained energy and digestive health.
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