We are deep into grilling season and you can’t beat a great flame-licked steak to win over a crowd. Organic grass-fed flank steak is a smart option for serving a hungry gathering because you just have to grill one piece of beef rather than several smaller cuts. Balsamic vinegar adds bold flavour to the marinade.
Flank Steak with Freekeh and Zhoug Sauce
Ingredients
- 2 lbs (1 kg) organic, grass-fed flank steak
- 6 garlic cloves, divided
- 1/3 cup (80 mL) balsamic vinegar
- 1/3 cup + 2 Tbsp (80 mL + 30 mL) extra-virgin olive oil or camelina oil
- 3 Tbsp (45 mL) Dijon mustard
- 1 tsp (5 mL) dried oregano
- 1 1/4 tsp (6 mL) salt, divided
- 1/4 tsp (1 mL) black pepper
- 2 cups (500 mL) freekeh, kamut, or farro
- 1/2 cup (125 mL) sliced almonds, toasted
- 1 cup (250 mL) cilantro, packed
- 1 cup (250 mL) parsley, packed
- 2 jalapeno peppers, seeded and chopped
- 3/4 tsp (4 mL) ground cumin
- Juice of 1 lemon
Nutrition
Per serving:
- calories485
- protein33g
- fat22g
- saturated fat4g
- trans fat0g
- carbohydrates38g
- sugars3g
- fibre9g
- sodium568mg
Directions
01
Using fork, prick steak in several places on both sides. Place in large, shallow dish. Mince 4 garlic cloves, andin small bowl, whisk together with balsamic vinegar, 2 Tbsp (30 mL) oil, mustard, oregano, 1/4 tsp (1 mL) salt, and black pepper. Pour over steak; cover container and chill for at least 8 hours, and up to 24 hours for best results, flipping steak at least once.
In medium saucepan, bring 4 1/2 cups (1.125 L) water to a boil. Add freekeh, or alternative grain, and 1/2 tsp (2 mL) salt and simmer, covered, over medium-low heat until liquid has absorbed and freekeh is tender, about 20 minutes. Drain away any excess water and let sit, covered, for 5 minutes. Fluff freekeh with fork and gently stir in almonds.
For sauce, in food processor container, place cilantro, parsley, jalapenos, remaining 2 garlic cloves, cumin, and 1/2 tsp (2 mL) salt, and pulse until finely chopped. With machine running, add lemon juice and 1/3 cup (80 mL) oil through feed tube and process until smooth.
Heat grill to medium-high and grease grill grates. Remove steak from marinade; discard marinade. Pat steak dry with paper towel. Grill steak for 6 minutes; flip and grill for another 5 minutes, or until an instant-read thermometer indicates an internal temperature of 130 to 135 F (54 to 57 C) is reached for medium-rare. Let steak rest for 10 minutes before slicing diagonally across the grain.
To serve, place freekeh on large serving platter and top with slices of steak. Drizzle zhoug sauce overtop.
Tips:
Got leftovers of your grilled steak dinner? Turn it into your next day’s lunch by stacking salad greens, freekeh, cherry tomatoes, sliced steak, and zhoug sauce in large serving bowl.
Originating in Yemen, zhoug is a bright and fiery herb sauce that is blowing up on social media and offers the perfect counterpoint to the beef and smoky freekeh. Both the zhoug and freekeh can be prepared a couple of days in advance.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
