Rosemary Beef Bowl with Tender Wheat Berries, Glazed Carrots, and Lemon Feta Cream
A complete and comforting lunch featuring rosemary-garlic seared beef strips, tender cooked wheat berries, honey-glazed carrots, and a fresh lemon feta cream. Original, balanced, and full of savory, sweet, and citrusy contrast.
Ingredients
- 220 g wheat berries (enjuagado)
- 720 ml water (for cocer the trigo)
- 6 g salt (divided, or to taste)
- 400 g carrots (peladas and en bastones)
- 30 ml honey (for glasear)
- 45 ml olive oil (divided)
- 2 g black pepper (freshly ground)
- 500 g beef steak (in strips finas)
- 6 g fresh rosemary (chopped fino)
- 9 g garlic (chopped)
- 2 g sweet paprika (optional pero recomendado)
- 120 g feta cheese (desmenuzado)
- 120 g plain Greek yogurt (without sugar)
- 1 unit lemon (zest and 30 ml/2 tbsp of juice)
- 10 g fresh parsley (chopped)
- 30 g toasted sunflower seeds (for terminar)
Nutrition facts
per serving
Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.
Allergens
Instructions
- 1
1. Place the wheat berries, water, and 1/2 teaspoon of salt in a medium saucepan. Bring to a boil, reduce the heat, partially cover, and cook for 25 to 30 minutes until the wheat is tender but still pleasantly chewy. Drain any excess liquid and keep warm.
- 2
2. While the wheat cooks, preheat the oven to 220 °C / 425 °F. Toss the carrots with the honey, 1 tablespoon olive oil, 1/4 teaspoon salt, and a pinch of black pepper. Spread on a tray and roast for 18 to 20 minutes, stirring halfway through, until golden and glazed.
- 3
3. In a bowl, combine the beef with 1 tablespoon olive oil, rosemary, garlic, sweet paprika, 1/4 teaspoon salt, and the remaining black pepper. Let it rest for 10 minutes while you finish the other components.
- 4
4. Make the lemon feta cream by blending or mashing together the feta cheese, Greek yogurt, lemon zest, and 2 tablespoons lemon juice until thick and creamy. If you want it looser, add 1 to 2 tablespoons of water. Set aside.
- 5
5. Heat a large skillet over medium-high heat. Add the remaining 1 tablespoon olive oil and sauté the beef for 4 to 6 minutes, stirring often, until browned on the outside and juicy inside.
- 6
6. Fold the parsley into the cooked wheat berries. Taste and adjust the salt if needed.
- 7
7. Divide the wheat berries among 4 bowls. Top with the rosemary beef and glazed carrots. Add spoonfuls of lemon feta cream and finish with the toasted sunflower seeds.
- 8
8. Serve immediately, with extra lemon zest or juice on top if you want a brighter finish.
Chef tips
For the best texture, do not overcook the beef; cook it in batches if your pan is small so it browns instead of steaming. The wheat berries can be made ahead and reheated with a tablespoon of water.
Substitutions
You can swap the wheat berries for cooked brown rice if you want a variation, although the original recipe uses wheat. Feta can be replaced with soft goat cheese, and sunflower seeds can be replaced with pumpkin seeds.
What I used to make it
Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.
Illustrative imageNinja Professional BL610 Blender
Smoothies, sauces and soups
- Smoothies, sauces and soups
- Easy-to-wash jar
- Check the power and jar size
Illustrative imageCosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
Illustrative imageTempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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