Heart-Healthy Spiced Beef with Roasted Vegetables

Introduction

Experience the bold flavors of Tunisia with this heart-healthy fusion of lean beef and colorful Mediterranean vegetables. This dish combines traditional North African spices with grass-fed beef’s rich iron content and omega-3 fatty acids, alongside antioxidant-rich vegetables. Perfect for family gatherings, this one-pan meal delivers robust nutrition and satisfaction while staying true to Tunisia’s culinary heritage.

Shopping List

Proteins & Produce

• 2 lbs lean beef tenderloin or sirloin, trimmed
• 3 -4 large carrots
• 3 medium tomatoes
• 2 red bell peppers
• 2 zucchinis
• 1 large eggplant
• 4-6 mushrooms
• 2 red onions
• 4 garlic cloves
• 2 lemons
• Fresh parsley

Spices & Pantry Items

• 2 tbsp olive oil
• 1 tbsp ground cumin
• 1 tsp ground coriander
• 1 tsp ground caraway
• 1 tsp paprika
• ½ tsp turmeric
• ½ tsp black pepper
• 1 tsp sea salt
• 2 bay leaves

Instructions

1. Prepare the Marinade 1-2 hours before cooking.
2. In a bowl, mix olive oil, cumin, coriander, caraway, paprika, turmeric, black pepper, and half the salt. 
3. Cut beef into 1.5-inch chunks. 
4. Coat beef with the spice mixture and let marinate.  
5. Wash and cut vegetables.  
6. Preheat oven to 425°F (220°C).  
7. Arrange vegetables on a large baking sheet or pan.
8. Drizzle with remaining olive oil and sprinkle with remaining salt. 
9. Place marinated beef pieces among the vegetables. 
10. Add bay leaves.

Roast for 25-30 minutes for medium doneness, turning once halfway through. Beef should reach 145°F (63°C) for medium-rare or 160°F (71°C) for medium.

Finishing

• Let rest for 5 minutes before serving (important for beef)
• Squeeze fresh lemon juice over the dish
• Garnish with chopped fresh parsley
• Serve hot

Nutrition Information (per serving)

• Calories: 380
• Protein: 42g
• Carbohydrates: 18g
• Fiber: 6g
• Fat: 16g (includes heart-healthy fats from olive oil)
• Sodium: 460mg
• Potassium: 950mg
• Iron: 30% DV
• Vitamin A: 80% DV
• Vitamin C: 120% DV

Storage

Leftovers can be refrigerated for up to 3 days. For best results, reheat in a 350°F (175°C) oven until just warm to avoid overcooking the beef.

Tips

• Choose grass-fed beef, when possible, for better nutrition profile
• Don’t overcook the beef to maintain tenderness
• Marinate longer for more intense flavor (up to 8 hours)
• Adjust spices to taste
• Serve with whole grain couscous for a complete meal