High-protein beef bowl with broccoli

High-protein beef bowl with broccoli: a hearty bowl recipe with lean beef mince, quinoa, ginger, garlic and a spicy soy sauce.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 510 kcal per serving
• Protein: 45 g
• Fat: 20 g
• Carbs: 36 g

Ingredients

• 300g lean beef mince
• 2 garlic cloves
• 1 large head of broccoli
• 1 tbsp grated ginger
• Pale sesame seeds and sliced spring onions
• 1 cup uncooked quinoa
• 1 tbsp ghee or sesame oil
• 1 tbsp dark maple syrup (or honey)
• 1 tsp sambal oelek
• 3 tbsp soy sauce

Method

You’ll need: frying pan · saucepan · chopping board · knife · grater · wooden spoon

1. Wash the quinoa thoroughly and cook it in water until fluffy and al dente. Then let it steam dry briefly.
2. Divide the broccoli into small florets and cut the stalk into small pieces. Steam the broccoli briefly or cook it in a little water until it still has some bite.
3. Finely chop the garlic and fry with the ginger in the ghee until fragrant. Add the beef mince and fry until browned and crumbly.
4. Stir the soy sauce, sambal oelek and maple syrup into the beef mince. Let everything reduce briefly until the sauce lightly coats the meat.
5. Divide the cooked broccoli and quinoa between bowls and top with the beef mixture. Mix gently if you like.
6. Serve with pale sesame seeds and sliced spring onions. Eat warm.

Good to know

A bowl with a pleasantly bright flavour. Hearty, spicy and easy for every day. Just right when you want something down to earth with a fresh note.

Swaps

Sesame oil → ghee or olive oil (heat-stable) Quinoa → cauliflower rice or brown rice (fewer carbs, or a milder option) Dark maple syrup/honey → date paste, or simply leave it out (less free sweetness, the full flavour stays) Soy sauce → coconut aminos or tamari (milder; tamari contains soya)

Allergens

Contains soya and sesame. For children, reduce the heat and cut everything finely (and no honey for babies under one year old); in pregnancy, cook the beef right through and wash the broccoli. Contains: gluten (soy sauce), milk.

Frequently asked questions

What kind of iron is in beef mince?

Beef contains haem iron. Broccoli also provides vitamin C.

What's in broccoli nutritionally?

Broccoli mainly provides vitamin C, vitamin K, folate and fibre. It also contains plant compounds such as glucosinolates.

Why should you wash quinoa?

Quinoa brings fibre and minerals. If you have a sensitive stomach, wash it thoroughly: natural saponins on the surface otherwise taste bitter and can irritate some people.

Does ginger matter nutritionally in a dish like this?

Ginger contains aromatic plant compounds such as gingerols and mainly brings flavour. In kitchen amounts, its contribution to nutrients is fairly small. Here it's fried with the garlic before the mince goes in.

What should I look out for with soy sauce?

Soy sauce mainly provides salt and, depending on the type, flavour compounds from fermentation. If you're sensitive to sodium or cooking for children, use it sparingly or choose a reduced-salt version.