This is a complete meal, perfect for company or a special family barbecue. Spinach is a crucial component both visually and for its earthy taste.
Spinach first makes an appearance in Mediterranean writings over 1,000 years ago and remains a commonly used ingredient in many cuisines in the area.
Called a superfood, it is incredibly rich in iron, lutein, protein, and vitamins A, C, and E, as well as folic acid, calcium, and potassium.
Including this dark leafy green in your diet regularly will reduce your risk of high blood pressure, cancer, and macular degeneration.
¼ cup olive oil, divided 2 tablespoons balsamic vinegar 2 teaspoons Dijon mustard 1 pound beef top sirloin steak, cut into 1-inch cubes ½ sweet onion, finely chopped 1 red bell pepper, chopped 2 teaspoons minced garlic 1 cup pearled barley, rinsed 3 cups low-sodium chicken stock 4 cups chopped spinach 2 tablespoons pine nuts 1 tablespoon chopped fresh thyme Sea salt .
1. In a large bowl, stir together 3 tablespoons of olive oil, balsamic vinegar, and mustard until blended. Add the beef to the bowl, toss to coat, cover, and refrigerate for 30 minutes. Soak bamboo skewers in warm water.
2. While the meat is marinating, in a large saucepan, heat the remaining 1 tablespoon of olive oil over medium-high heat. Sauté the onion, bell pepper, and garlic until softened, about 4 minutes.
3. Stir in the barley and chicken stock and bring to a boil. Reduce the heat to low, cover, and simmer until the barley is tender and the liquid is absorbed, about 40 minutes.
4. Remove from the heat and stir in the spinach, pine nuts, and thyme. Season with salt.
5. Preheat a grill to medium high.
6. Thread the beef onto the soaked wooden skewers, leaving space between each chunk.
7. Grill the skewers until the beef reaches desired doneness, turning occasionally, about 10 minutes total for medium.
Serve the beef skewers on the barley risotto. SUBSTITUTION TIP: The best vinegar to use for this marinade is an aged balsamic because it adds depth of flavor, but other products will do in a pinch.
Regular balsamic, apple cider vinegar, champagne vinegar, and red wine vinegar are distinctive and pair well with red meat. If you do not have a grill, broil the kebabs in the oven for 8 to 10 minutes total, turning once.
PER SERVING: Calories: 445; Total fat: 15g; Saturated fat: 1g; Carbohydrates: 45g; Sugar: 3g; Fiber: 10g; Protein: 33g Tomato and Lentil Soup SERVES 4 • DAIRY-FREE • GLUTEN-FREE • MEAL IN ONE • VEGAN PREP TIME: 10 MINUTES COOK TIME: 35 MINUTES Tomato soup gets a bad rap because of all the bland versions from a can.
This homemade version captures all the goodness and flavor of summer in a bowl. If you have access to fresh tomatoes in season, try using those instead of canned.
The lentils add a healthy dose of protein and vitamin B6. 1 tablespoon olive oil 1 sweet onion, chopped 2 celery stalks, chopped 1 tablespoon minced garlic 6 cups low-sodium vegetable stock 2 (28-ounce) cans low-sodium diced tomatoes 1 (15-ounce) can low-sodium red lentils, rinsed and drained 1 tablespoon chopped fresh basil Pinch red pepper flakes Sea salt Freshly ground black pepper
1. In a large pot, heat the olive oil over medium-high heat. Sauté the onion, celery, and garlic until softened, about 3 minutes.
2. Stir in the stock and tomatoes with their juices and bring to a boil. Reduce the heat to low and simmer for 20 minutes.
3. In a food processor, purée the soup until smooth. Return the soup to the pot and stir in the lentils, basil, and red pepper flakes and simmer until heated through, about 10 minutes. Season with salt and pepper and serve. PER SERVING: Calories: 211; Total fat: 4g; Saturated fat: 1g; Carbohydrates: 36g; Sugar: 11g; Fiber: 13g; Protein: 12g