Recipe and Image from The Heart Foundation

This month, we’re bringing you a tasty little lunch or dinner recipe that is a great option to get you fuelled up for the warm weather and summer fun.

Time Required: 30 minutes         Serves: 4 people


Ingredients:

  • 400g lean rump steak – trimmed of all fat
  • 2 teaspoons Cajun spice mix
  • 2 teaspoons olive oil 
  • 250g freekeh* – uncooked
  • corn cobs – husk and silk removed
  • 3 cups red cabbage* – finely shredded
  • 300g broccoli
  • carrot – grated
  • 1 large/2 small avocado(s) – halved and peeled
  • 2 tablespoons pecans – chopped
  • Lime wedges, to serve

For Buttermilk Dressing:

  • ¾ cup buttermilk
  • ¼ cup fresh coriander – halved and peeled
  • green shallot – finely chopped
  • 2 teaspoons Dijon mustard
  • 2 teaspoons lime juice

Method:

  1. Place steak on a large plate. Rub both sides with combined spice mix and oil. Heat a large non-stick frying pan over a medium-high heat. Add steak and cook for about 4 minutes on each side, or until cooked to your liking. Transfer to a clean plate. Rest 15 minutes.
  2. In a deep microwaveable bowl, add 2 cups of boiling water to freekeh. Microwave (1000w) uncovered on high for 14 minutes. Cover and leave to sit for further 10 minutes.
  3. Rinse corn cobs under cold water. Cut kernels from cob.
  4. Place broccoli in a heatproof bowl. Cover with boiling water. Stand 2 minutes. Drain and refresh under cold water. Drain again.
  5. To make dressing, whisk all ingredients in a medium jug with a fork to combine.
  6. To serve, slice steak thinly. Arrange freekah, steak, corn, broccoli, cabbage and carrot in separate sections between 4 shallow serving bowls. Top each serving with an avocado half. Drizzle with dressing and sprinkle with pecans.

TIPS:

  • Feel free to swap the freekeh for any cooked wholegrain e.g., quinoa, barley, brown rice.
  • If steak isn’t your thing, you can opt for chicken, fish or go plant-based with some firm tofu or tempeh instead
  • Don’t have any buttermilk handy? Don’t fear – Greek or natural yoghurt will also do the trick!

Looking for more healthy recipes? Click here and here