Beef and Black Bean Harvest Bowl
A wholesome and satisfying bowl featuring lean ground beef simmered with aromatic vegetables, served with fiber-rich black beans and tender spinach for a comforting and nutrient-packed, low-carb meal.
- Prep: 20 min
- Cook: 25 min
- Total: 45 min
- Servings: 1
- Cuisine: American
- Difficulty: Easy
Dietary
- Gluten-Free
- Dairy-Free
- Nut-Free
- Soy-Free
- Egg-Free
- Low-Carb
- Low-Sodium
- Low-Fat
- Low-Sugar
- High-Protein
- High-Fiber
Tags
- sauté
- healthy
- comfort food
- budget-friendly
- savory
Ingredients
- 5 ounce lean ground beef (90% lean or higher)
- 0.5 cup black beans (no salt added, rinsed and drained)
- 1 cup baby spinach (raw)
- 0.25 yellow onion (diced)
- 1 clove garlic (minced)
- 0.25 tablespoon olive oil
- 0.25 cup low sodium beef broth
- 0.5 teaspoon dried thyme
- 0.5 teaspoon low sodium Worcestershire sauce
- 1 tablespoon green onions (sliced)
- 0.0625 teaspoon salt
- 0.125 teaspoon black pepper
Instructions
- Heat 1/4 tablespoon of olive oil in a medium skillet over medium-high heat. Add the diced yellow onion and cook for 3-4 minutes until softened.
- Add the minced garlic and cook for 1 minute until fragrant.
- Add the lean ground beef to the skillet, breaking it up with a spoon. Cook until browned, about 5-7 minutes. Drain any excess fat.
- Stir in the low sodium beef broth, dried thyme, low sodium Worcestershire sauce, 1/16 teaspoon of salt, and 1/8 teaspoon of black pepper. Bring to a simmer and cook for 5 minutes, allowing the flavors to meld.
- Stir in the rinsed black beans and raw baby spinach. Cook for 2-3 minutes, until the spinach is wilted and everything is heated through.
- Serve the beef and black bean mixture in a bowl, garnished with sliced green onions if desired.
Notes
This meal is designed for single-day consumption, but any leftovers can be stored in an airtight container for up to 2 days. Reheat gently in the microwave or on the stovetop.
Nutrition (per serving)
- Calories: 442
- Protein: 45.5 g
- Carbohydrates: 26 g
- Fat: 13.5 g
- Fiber: 13.5 g
- Sodium: 306 mg
- Saturated Fat: 5 g
- Sugar: 1.6 g
- Cholesterol: 100 mg