Let me tell you something about pasta bowls. Most of the time, they're either drowning in heavy cream sauce or so plain you forget what you're eating. This Beef and Green Beans Pasta Bowl is neither.
We're talking tender strips of beef steak, sautéed with garlic and spring onions, then tossed with whole-wheat pasta, crisp green beans, and a savory tamari-beef stock sauce. It's like a stir-fry and a pasta bowl had a delicious baby.
Twenty-five minutes. One pan (plus a pasta pot). And you've got a meal that's hearty, healthy, and packed with protein.
The tamari adds umami depth. The beef stock ties everything together. The green beans add crunch and color. And the whole-wheat pasta gives you fiber and staying power.
Let's make some pasta.
You'll need a large pot for pasta, a large pan or skillet, a cutting board and knife, a spatula or tongs, and a colander.
Ingredients (Serves 2 easily doubled), Time: 25 mins
Nutrition per serving (estimated): Energy: ~590 kcal | Carbs: 52g | Protein: 42g | Fat: 24g
Try my Chicken Mushroom and Tomato Pasta recipe.
Alright, let's make a pasta bowl that's fast, flavorful, and so satisfying.
First, cook the pasta. Bring a large pot of salted water to a boil. Add the whole-wheat pasta and cook according to package instructions. Drain and set aside.
While the pasta cooks, prep the beef and vegetables. Thinly slice the beef steak against the grain. (Slicing against the grain makes it tender, not chewy.)
Diagonally slice the spring onions into 1-1.5 inch pieces. This looks nicer and gives you more surface area for flavor.
Peel and finely slice the garlic.
Heat the coconut oil in a large pan over medium-high heat.
Add the sliced beef to the pan. Cook for 3 minutes, stirring occasionally, until the beef is browned but still slightly pink in the center. (It will continue cooking later.)
Transfer the beef to a plate and drizzle with 1 tablespoon of tamari. Set aside.
In the same pan (don't wipe it out those browned bits are flavor), add the sliced garlic and spring onions. Sauté for 3 minutes until softened and fragrant.
Return the beef to the pan. Add the remaining 1 tablespoon of tamari, the beef stock, and the frozen green beans. (No need to thaw they'll cook quickly.)
Cook for 2-3 minutes, stirring occasionally, until the green beans are tender-crisp and the sauce has slightly reduced.
Add the cooked pasta to the pan. Stir to combine.
Cook for 2 more minutes, stirring occasionally, until everything is heated through and the pasta has absorbed some of the sauce.
Serve immediately. Divide between two bowls.
Eat with a fork. Get some pasta, some beef, and some green beans in every bite.
Try my Protein Pasta Sauce recipe.
1| No beef steak? Use sirloin, flank steak, or thinly sliced chicken breast.
2| No whole-wheat pasta? Use regular pasta, gluten-free pasta, or zucchini noodles.
3| No spring onions? Use ¼ cup sliced green onions or ¼ small red onion.
4| No coconut oil? Use olive oil, avocado oil, or vegetable oil.
5| No tamari? Use coconut aminos (gluten free) or regular soy sauce (not gluten free).
6| No beef stock? Use chicken stock or vegetable broth.
7| No fresh green beans? Use frozen green beans (as written) or fresh trimmed green beans.
8| Gluten free: Use gluten-free pasta and tamari (already listed).
Try my Garlic and Beef Pasta recipe.
1| Spicy version: Add ½ tsp red pepper flakes with the garlic.
2| Ginger version: Add 1 tsp grated fresh ginger with the garlic.
3| Mushroom version: Add 4 oz sliced mushrooms with the garlic and spring onions.
4| Broccoli version: Use frozen broccoli florets instead of green beans.
5| Sesame version: Add 1 tsp sesame oil at the end and sprinkle with sesame seeds.
6| Extra saucy: Double the beef stock and tamari.
7| Low carb version: Use zucchini noodles instead of pasta.
Try my Pistachio Pesto Pasta with Roasted Chickpeas recipe.
1| Slice the beef against the grain. Look at the lines in the meat slice perpendicular to them. This shortens the muscle fibers, making the beef tender instead of chewy.
2| Use a hot pan. Medium-high heat sears the beef quickly. Don't crowd the pan work in batches if needed.
3| Don't overcook the beef. 3 minutes is plenty for thin slices. Overcooked beef is tough and dry.
4| Save the pan juices. Don't wipe out the pan after cooking the beef. Those browned bits are packed with flavor.
5| Frozen green beans work great. No need to thaw. They cook in 2-3 minutes and stay crisp-tender.
6| Let the pasta absorb the sauce. Cooking the pasta in the sauce for 2 minutes lets it soak up all that savory goodness.
Try my One-Pot Beef and Vegetable Pasta recipe.
1| Beef steak is the splurge. Watch for sales. Sirloin and flank steak are often cheaper than ribeye. Slice it thin a little goes a long way.
2| Whole-wheat pasta is affordable. A box costs a few dollars. Higher fiber than regular pasta.
3| Frozen green beans are cheap. A bag costs a few dollars. Use what you need, save the rest.
4| Spring onions are cheap. One bunch costs a few dollars. Use the whites for cooking, greens for garnish.
5| Tamari is an investment. A bottle lasts for months of stir-fries and marinades. Regular soy sauce is cheaper but not gluten free.
6| Make a double batch. Twice the pasta. Same amount of work. Freeze half.
Try my Creamy Cashew Tomato Pasta recipe.
Fridge: Store in an airtight container for up to 4 days. The pasta will absorb some sauce, but the flavors remain excellent.
Freezer: Freeze for up to 2 months. Thaw overnight in the fridge. The texture of the pasta and green beans may soften, but the flavor stays great.
Reheating:
Do not reheat more than once. Take out only what you'll eat.
Meal prep strategy: Cook the pasta. Slice the beef and vegetables. Store components separately. When ready to eat, cook the beef fresh (3 minutes), then add everything else. Fresh pasta bowl in 10 minutes.
Look, I love a creamy, heavy pasta as much as the next guy. But sometimes when I want something lighter, faster, and packed with protein I make this Beef and Green Beans Pasta Bowl.
Tender strips of beef. Whole-wheat pasta. Crisp green beans. Savory tamari-beef stock sauce. Garlic and spring onions. Twenty-five minutes. One pan.
42g of protein. High fiber. Gluten free option. Meal prep friendly.
Make it for a weeknight dinner. Make it for meal prep. Make it when you're craving pasta but don't want the carb crash.
However you serve it, you're getting a pasta bowl that's anything but boring.
Now go slice some beef.
~ Danny Davis
P.S. If you try the spicy version with red pepper flakes, let me know. That's my go-to upgrade. The heat with the savory tamari and tender beef? Perfect balance.
I made pasta that's fast, healthy, and so good. 😤 Thinly sliced beef, garlic, spring onions, green beans, whole-wheat pasta, and a tamari-beef stock sauce. 25 minutes. 42g protein. Gluten free option. 🍝
Servings 2
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Approximate Glycemic Index (GI): 50–55 (medium)
Approximate Glycemic Load (GL) per serving: 26–30 (medium to high)
*Note: This recipe has moderate to high carbohydrate content (52g per serving) with 8-10g of fiber from whole-wheat pasta (higher fiber than white pasta), green beans, spring onions, and garlic, resulting in approximately 42-44g of net carbs. The main carb sources are whole-wheat pasta (medium GI, higher fiber than white pasta), green beans (low GI), and small amounts from spring onions and beef stock. The high protein (42g) and fat (24g) help lower the overall glycemic response. For a lower GL version, reduce pasta to 3 oz per serving and increase green beans, or substitute zucchini noodles for half the pasta. For context, pure glucose has a GI of 100.*
