Beef Mince & Veggie Bowl

~With tahini dressing~

Why You’ll Love This Recipe

• Protein, complex carbs, and veggies in one bowl.
• Ready in about 25–30 minutes.
  Spices and tahini dressing elevate the taste.
• Swap veggies, add seeds, or adjust spices to your preference.

Ingredient Benefits

• Lean Beef Mince – Provides high-quality protein and iron.
• Brown Rice – Slow-digesting carbs, helps maintain energy levels.
• Zucchini & Carrot – Vitamins, antioxidants, and fiber.
• Bell Pepper – Vitamin C and antioxidants support immunity.
  Tahini – Healthy fats, minerals, and creamy texture.
  Garlic & Spices – Enhance flavor and offer antioxidant benefits.
• Parsley/Sesame Seeds – Adds freshness, micronutrients, and crunch.

The Recipe

Total time: 25–30 minutes | Servings: 1–2 | Difficulty: easy

Ingredients

For the Bowl:

• 100 g lean beef mince
• ⅓ cup (60 g) brown rice
• ½ cup (75 g) zucchini, chopped
• ¼ cup (40 g) bell pepper, diced
• ½ small carrot, grated
• 1 tsp olive oil
• ¼ tsp cumin
• ¼ tsp paprika
• Salt & black pepper, to taste
• Fresh parsley or sesame seeds, for garnish
  

For the Tahini Dressing:

• 1 tbsp tahini
• ½ tsp lemon juice
• ½ small garlic clove, grated
• 1 tbsp water

Instructions

1. Cook the brown rice according to package instructions and set aside.
   Heat olive oil in a pan over medium heat. add beef mince, cumin, paprika, salt, and black pepper. Cook for 5 minutes, stirring occasionally, until browned.
2. add zucchini, bell pepper, and grated carrot to the pan. Sauté for 3–4 minutes until vegetables soften.
3. In a small bowl, mix tahini, lemon juice, grated garlic, and water until smooth.
4. Place cooked rice as a base, top with beef and veggie mixture, and drizzle with tahini dressing.
5. Sprinkle with fresh parsley or sesame seeds and serve warm.

Cooking Tip: When buying lean beef mince, ask your butcher to mince it fresh in front of you. This way, you can choose a lean cut and ensure the meat is fresh and of high quality. Cook the veggies just until tender but still vibrant to maintain texture and nutrients. The tahini dressing can be made ahead and stored in the fridge for a quick drizzle.

Swaps & Variations: try chicken, turkey, or tofu instead of beef for protein; quinoa, bulgur, or cauliflower rice work well as the base; add spinach, broccoli, or snap peas for extra greens; and mix tahini with a touch of soy sauce or miso for a different flavor in the dressing.

Nutritional Info 

Per serving, approx. Calories: 320 kcal | Protein: 20 g | Carbs: 28 g | Fiber: 5 g | Fat: 14 g

Dietary Info

High in protein | Fiber-rich | Gluten-free | Dairy-free