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This is the perfect meal for a warm summer day. The tzatziki, a classic Greek cucumber and yogurt sauce, adds an appealing fragrance and flavor. An added bonus is the fact that you can prepare everything needed for these delicious bowls—including marinating and cooking the beef—and put together a quick and easy lunch or dinner meal in a few minutes. Cheers to a delicious, easy Mediterranean meal!

For the Beef 

1 lb. Flank Steak, trimmed of all visible fat and sliced into 1/4-inch x 3-inch strips
1 ½ tablespoons extra-virgin olive oil
1 lemon, zested and juiced (about 2 teaspoons zest and 2 tablespoons juice)
3 garlic cloves, peeled and minced (about 1 tablespoon)
1 teaspoon fresh oregano, minced
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper

  1. Combine all ingredients in a gallon size plastic zip lock bag. Seal tightly, shake to fully coat meat with marinade, and place in refrigerator to marinate for 4 to 24 hours.

For the Barley (Makes 3 cups)

1 tablespoon extra-virgin olive oil
½ cup diced yellow onions
¼ teaspoon kosher salt
1 garlic glove, peeled and minced
1 cup barley
2 ½ cups water

  1. In a stainless-steel pot with a lid, heat the olive oil, onions, and salt over medium heat. Sweat the onions until translucent, about 10 minutes.
  2. Add in the chopped garlic, stir, and cook for 2 minutes.
  3. Mix in the barley and stir to combine with the onion and garlic mixture.
  4. Pour in the water, cover, reduce heat to low, and simmer for 40 to 50 minutes, until the barley has softened, and all the liquid has been absorbed.
  5. Set aside until ready to prepare the bowls. If preparing the barley in advance, store in a covered container in the refrigerator until ready to make the bowls.

For the Tzatziki (Makes 2 cups)

½ English cucumber, unpeeled
¼ teaspoon kosher salt
1 cup non-fat Greek yogurt

1 garlic clove, peeled and minced
2 tablespoons red wine vinegar
1 tablespoon fresh dill, chopped fine

  1. Grate the cucumber over a small mixing bowl and mix in the kosher salt. Set aside for 20 minutes, then drain off as much liquid as you can.
  2. In a medium mixing bowl combine the yogurt, garlic, and vinegar. Add in the cucumber and dill. Stir to combine and set aside until ready to assemble the bowls. You can store the tzatziki covered in the refrigerator for 2 to 3 days.

For the Finished Bowls (Makes 4 bowls)

1 recipe (3 cups) cooked barley
1 English cucumber, ends trimmed, halved, and thinly sliced
1-15 oz. can Great Northern or navy beans, drained and rinsed
1 cup grape tomatoes, cut in half
1 cup lima beans, frozen and microwaved for 3 minutes
½ cup Kalamata olives, pitted and chopped
¼ cup red onion, minced
1 recipe marinated beef, ready to cook
1 recipe (2 cups) Tzatziki
2 oz. feta cheese, crumbled

  1. Set out four shallow bowls and add ¾ cup cooked barley to each bowl.
  2. Divide the sliced cucumber among the four bowls, placing the cucumber slices at 12 o’clock.
  3. Continue in a clockwise motion dividing and placing the navy beans, tomatoes, and lima beans in the four bowls.
  4. Place a 12-inch sauté pan over high heat and sear the marinated beef for about 4 minutes total. Stir minimally during cooking to get a good sear on the beef.
  5. Divide the beef among the four bowls and top each bowl with ½ cup of Tzatziki.
  6. Garnish each bowl with olives, red onions, and feta cheese.
NUTRITION INFORMATION PER BOWL
Number of Servings 4
Serving Size 1 bowl
Calories Per Serving 745
Total Fat (g) 24
Saturated Fat (g) 7
Trans Fat (g) 0
Cholesterol (mg) 70
Sodium (mg) 1150
Total Carbohydrate (g) 84
Dietary Fiber (g) 18
Sugars (g) 6
Added Sugars (g) 0
Protein (g) 50
Vitamin D (mcg) 0.137
Calcium (mg) 235
Iron (mg) 7.6
Potassium (mg) 1390