Minute steak with chickpea salad
Enjoy a quick and delicious meal with this Minute Steak and Chickpea Salad recipe! Featuring perfectly seared beef fillets, fresh green beans, and a zesty chickpea-tomato medley, it's a nutritious dinner option that's bursting with flavor. Enhanced with garlic, basil, and a light olive oil and vinegar dressing, this dish is both wholesome and satisfying. Ready in just minutes, it's perfect for busy weeknights or a healthy, protein-packed lunch. Try it today!
- 04 Jun 2024
- Cook time 5 min
- Prep time 15 min
- 4 Servings
- 10 Ingredients
Minute steak with chickpea salad is a quick and easy dish that combines the rich flavors of beef fillets with the freshness of a chickpea and vegetable salad. This recipe is perfect for a weeknight dinner or a casual outdoor meal, offering a delightful balance of protein and vegetables.
Ingredients:
Instructions:
- Bring a medium pot of water to a boil.
- Add the green beans and cook for about 3-4 minutes until they are tender-crisp.
- Drain them and immediately plunge them into a bowl of ice water to stop the cooking process. Once cool, drain and set aside.
- In a large bowl, combine the drained chickpeas, diced tomatoes, basil leaves, and sliced scallions.
- In a small bowl, whisk together the olive oil and vinegar. Season the dressing with salt and pepper to taste.
- Pour the dressing over the chickpea mixture and toss well to combine. Set aside to marinate while you prepare the steak.
- Pat the beef fillets dry with paper towels and season both sides with salt and pepper.
- Heat a large skillet over medium-high heat and spray with a short burst of cooking spray oil.
- Add the minced garlic to the skillet and sauté for 1 minute until fragrant, but not browned.
- Add the beef fillets to the skillet and cook for about 1-2 minutes on each side, depending on desired doneness. For medium-rare, the internal temperature should reach 130°F (54°C).
- Arrange the green beans on the plate alongside the beef fillets.
- Spoon the chickpea salad beside the steaks.
- Garnish with additional basil leaves if desired.
- Serve immediately while the steak is hot and the salad is fresh. Enjoy your delicious and healthy meal!
Tips:
- Ensure the beef fillets are at room temperature before cooking to ensure even cooking.
- Blanch the green beans in boiling water for 2-3 minutes before adding them to the salad to maintain their bright green color and crisp texture.
- Rinse canned chickpeas thoroughly to reduce sodium content and improve flavor.
- Use a high-quality olive oil for the dressing to enhance the overall taste of the salad.
- Chop the garlic finely to ensure it distributes evenly and infuses the salad with just the right amount of flavor.
This Minute Steak with Chickpea Salad recipe is a fantastic way to enjoy a nutritious and delicious meal without spending too much time in the kitchen. With its simple preparation and delightful flavors, it's sure to become a favorite in your recipe collection. Serve it as a main course for a wholesome and satisfying dining experience.
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 410kcal | 16% |
| Protein | |
| Protein 55g | 36% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 5g | 14% |
| Sugar 6g | 6% |
| Fat | |
| Fat 22g | 25% |
| Saturated 6g | 21% |
| Cholesterol 150mg | - |
| Vitamins | |
| Vitamin A 55ug | 6% |
| Choline 150mg | 27% |
| Vitamin B1 0.23mg | 19% |
| Vitamin B2 0.80mg | 62% |
| Vitamin B3 11mg | 69% |
| Vitamin B6 1.44mg | 85% |
| Vitamin B9 100ug | 25% |
| Vitamin B12 7ug | 305% |
| Vitamin C 18mg | 20% |
| Vitamin E 1.16mg | 8% |
| Vitamin K 36ug | 31% |
| Minerals | |
| Calcium, Ca 77mg | 6% |
| Copper, Cu 0.37mg | 0% |
| Iron, Fe 8mg | 69% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 560mg | 44% |
| Potassium, K 1030mg | 30% |
| Selenium, Se 45ug | 85% |
| Sodium, Na 100mg | 7% |
| Zinc, Zn 8mg | 75% |
| Water | |
| Water 250g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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