A vibrant one-pan meal packed with lean lamb, fluffy quinoa, and colorful vegetables. This DASH-friendly dish is bursting with fresh Mediterranean flavors from mint, oregano, and a hint of lemon, making it both nutritious and satisfying.
Ingredients
- 450g lean ground lamb
- 200g quinoa, uncooked
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 red onion, finely chopped
- 3 cloves garlic, minced
- 250g cherry tomatoes, halved
- 150g fresh spinach
- 400ml water
- 30ml olive oil
- 15g fresh mint, chopped
- 1 teaspoon dried oregano
- 1 lemon, for juice
- Freshly ground black pepper to taste
Instructions
- 1.Heat 15ml of olive oil in a large skillet over medium-high heat. Add the ground lamb and cook until browned, breaking it up with a spoon. Drain any excess fat, then remove the lamb from the skillet and set it aside.
- 2.In the same skillet, add the remaining 15ml of olive oil. Sauté the chopped red onion and minced garlic for 2-3 minutes until fragrant.
- 3.Add the chopped bell peppers to the skillet and cook for 5 minutes until they begin to soften.
- 4.Rinse the quinoa thoroughly under cold water. Add the rinsed quinoa, dried oregano, and a generous amount of black pepper to the skillet. Stir and toast for 1 minute.
- 5.Pour in the 400ml of water, bring to a boil, then reduce the heat to low. Cover the skillet and let it simmer for 15-18 minutes, or until the quinoa is cooked and all the water has been absorbed.
- 6.Stir the cooked lamb, halved cherry tomatoes, and fresh spinach into the quinoa. Continue to cook for 2-3 minutes, stirring gently until the spinach has wilted completely.
- 7.Remove the skillet from the heat. Squeeze the fresh lemon juice over the dish and stir in the chopped fresh mint. Serve immediately while warm.
Nutrition Information
Why this recipe
This recipe is perfect for a DASH diet as it's low in sodium and rich in essential nutrients. Lean lamb provides quality protein, while quinoa offers fiber and complex carbs for sustained energy. The abundance of colorful vegetables delivers a powerful dose of vitamins and antioxidants.
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