There’s nothing quite like digging into a warm, nutritious bowl filled with perfectly cooked steak, tender-crisp asparagus, and fluffy quinoa. As someone who’s been crafting these protein-packed bowls for years, I can tell you this recipe hits all the right notes – it’s healthy, satisfying, and absolutely delicious.
Why You’ll Love This Recipe
I discovered this combination when looking for a way to elevate my weekly meal prep routine. What started as a simple experiment has become one of my most requested recipes. The nutty quinoa creates the perfect base for juicy steak and seasonal asparagus, while a zesty homemade dressing ties everything together.
Key Ingredients and Their Benefits
The Power Players
- Steak (8 oz ribeye or sirloin per serving)
- Rich in protein and iron
- Provides vitamin B12
- Supports muscle growth and recovery
- Fresh Asparagus (8-10 spears per serving)
- High in fiber and antioxidants
- Excellent source of vitamin K
- Natural anti-inflammatory properties
- Quinoa (1 cup uncooked)
- Complete protein source
- Gluten-free grain alternative
- Rich in minerals and fiber
The Flavor Enhancers
For the Bowl:
- Extra virgin olive oil
- Sea salt and freshly ground black pepper
- Garlic cloves (2-3, minced)
- Fresh lemon juice
- Fresh herbs (thyme and rosemary)
For the Dressing:
- Dijon mustard
- Balsamic vinegar
- Honey
- Extra virgin olive oil
- Minced shallot
Nutritional Breakdown
| Nutrient | Amount per Serving | % Daily Value |
|---|---|---|
| Calories | 650 | – |
| Protein | 42g | 84% |
| Carbohydrates | 45g | 15% |
| Fiber | 8g | 32% |
| Iron | 6mg | 33% |
| Vitamin K | 45mcg | 56% |
| Vitamin B12 | 2.8mcg | 117% |
Step-by-Step Instructions
Preparing the Quinoa
- Rinse 1 cup quinoa thoroughly under cold water
- Combine with 2 cups water in a medium saucepan
- Bring to a boil, then reduce to simmer
- Cook covered for 15-20 minutes until water is absorbed
- Fluff with fork and let stand for 5 minutes
Cooking the Steak
- Bring steak to room temperature (30 minutes)
- Season generously with salt, pepper, and fresh herbs
- Heat cast-iron skillet over high heat
- Cook 4-5 minutes per side for medium-rare
- Let rest for 10 minutes before slicing
Preparing the Asparagus
- Trim woody ends from asparagus
- Toss with olive oil, salt, and pepper
- Cook in same skillet for 3-4 minutes
- Add minced garlic in last minute
- Finish with fresh lemon juice
Making the Dressing
- Combine 2 tablespoons balsamic vinegar with 1 teaspoon Dijon
- Whisk in 1 teaspoon honey
- Add minced shallot
- Slowly drizzle in 3 tablespoons olive oil while whisking
- Season with salt and pepper to taste
Bowl Assembly
- Layer quinoa as base
- Arrange sliced steak and asparagus
- Drizzle with dressing
- Garnish with fresh herbs
- Serve immediately
Pro Tips from My Kitchen
- Always let steak rest before slicing to retain juices
- Toast quinoa before cooking for enhanced nutty flavor
- Blanch asparagus if you prefer it extra tender
- Make extra dressing to use throughout the week
- Prep components ahead for quick assembly
Storage and Meal Prep
This bowl is perfect for meal prep! Here’s how I store each component:
| Component | Storage Method | Duration |
|---|---|---|
| Cooked Quinoa | Airtight container in fridge | 5 days |
| Cooked Steak | Wrapped tightly in foil | 3-4 days |
| Asparagus | Sealed container with paper towel | 2-3 days |
| Dressing | Glass jar in fridge | 1 week |
Serving Suggestions
- Add a soft-boiled egg for extra protein
- Include sliced avocado for healthy fats
- Sprinkle with toasted pine nuts
- Serve with a fresh green salad
- Add roasted cherry tomatoes for color and flavor
Common Questions & Answers
Q: Can I make this bowl vegetarian?
A: Absolutely! Replace steak with grilled portobello mushrooms or tempeh for a plant-based alternative.
Q: What’s the best cut of steak to use?
A: I recommend ribeye or sirloin for the best flavor and tenderness. New York strip also works well.
Q: How can I tell when the steak is done?
A: Use a meat thermometer: 135°F for medium-rare, 145°F for medium.
Q: Can I use frozen asparagus?
A: Fresh is best, but frozen works too. Adjust cooking time and avoid overcooking.
Q: Is quinoa gluten-free?
A: Yes! Quinoa is naturally gluten-free and safe for those with celiac disease or gluten sensitivity.
Variations to Try
Mediterranean Style
- Add olives and feta
- Use oregano in seasoning
- Include sun-dried tomatoes
Asian Fusion
- Use sesame oil in dressing
- Add pickled ginger
- Include edamame
Southwest
- Add black beans
- Include roasted corn
- Top with fresh cilantro
Recipe Cost Breakdown
| Item | Estimated Cost |
|---|---|
| Steak (8 oz) | $12.00 |
| Asparagus bunch | $3.99 |
| Quinoa (1 cup) | $2.00 |
| Other ingredients | $3.00 |
| Total per serving | $20.99 |
Remember, prices may vary by location and season.
This protein-rich bowl is more than just a meal – it’s a celebration of fresh ingredients and balanced nutrition. Whether you’re meal prepping for the week or looking for a satisfying dinner, this recipe delivers both flavor and sustenance. I’d love to hear how your bowl turns out!
