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Meat Roll and Quinoa Lunch Recipe

Updated on August 3, 2013

A 15 minute easy and nutritional meal

Is it possible to make a compete meal from scratch in fifteen minutes? Yep. I sometimes make this meal and in total it takes about a quarter of an hour to make from preparation to plate.

I rarely eat red meat, but this is one of those plates where I think it woks best. I'm not sure what the meat type may be called in your country but we call it minute beef which is from the upper cut (exceptionally lean) and comes in really thin slices about a foot long. You can also use lean pork that you beat out flat and thin for rolling.

There are many ways to do these rolls, some tie them with string, or push a toothpick through to keep everything in place, but I just roll them up and fry them. I also prefer to put all seasoning inside and only let the garlic in the pan add taste to the outside.

Salad, bell pepper, garlic
sun-dried tomatoes

My quick lunch recipe of meat-rolls for 2 servings.

What you need:

4 slices of minute steak (lean meat)

1 Onion

2 Garlic Cloves

4 Sun-Dried Tomatoes (not in oil)

1 Scallion (green onion)

1/2 Sweet Pepper

100g of Quinoa (about 3.5 ounces)



2 tablespoons of cooking fat/oil

All images mine unless credited.

A healthier staple food choice

there is a lot more that you can do with Quinoa than just cook it (like rice). Buy some and experiment. There is even commercial Quinoa flour for sale.

Preparing the ingredients

* Start by getting the Quinoa going - (time will vary depending on the type you buy, mine is a 15 minute cook).

* Cut an onion into rings then cut in half (you could dice it but I prefer bigger pieces)

* Cut the bell pepper in half (I almost always use yellow or orange peppers). Dice one half, cut the other half into thin lengths.

* Clean the scallion, cut in half lengthwise, chop into 3 inch lengths.

* Dice a fresh tomato for serving salad.

Roll the meat

* Lay out the thin slices of upper cut (minute steak)

* On one side, put a dried tomato, some lengths of onion, scallion and bell pepper. Add salt, black pepper and herbs of choice.

* Now simply roll the meat around the ingredients into a tight roll.

Frying the minute-steak rolls

Start up your favorite frying pan. Add a little oil or butter (I actually use both sometimes). Start with a high temperature. Put the rolls in and fry them until they get color. Lower the temp a bit, the meat should be oozing by now, adding moisture in the pan.

Sprinkle the diced garlic and bell pepper over everything, add a drop of soya and let it simmer for a while, making sure everything does not get dry frying by adding a lid for while. Add a bit of water if needed.

Let it simmer for a moment until the Quinoa is done. Ready to serve!

EatSmart Digital Nutrition Scale - Professional Food and Nutrient Calculator
EatSmart Digital Nutrition Scale - Professional Food and Nutrient Calculator

This is one of the most useful items you can have in a kitchen. A kitchen scale with built in nutritional information about your ingredients.

This is the easy way to figure out how many calories you are eating per day.

Emeril by All-Clad E9209964 Hard Anodized Nonstick Fry Pan with Lid Cookware, 12-Inch, Black
Emeril by All-Clad E9209964 Hard Anodized Nonstick Fry Pan with Lid Cookware, 12-Inch, Black

I use a ceramic non stick pan. You could fry without adding any fat but adding a tiny bit of oil or butter makes a big difference in taste and surfacing.


My 15 minute lunch!

Minute steak rolls
Minute steak rolls

This is a quick and tasty lunch with a lot of protein, carbs and vegetables. For serving, I just put a couple of salad leaves on the plate, half a diced tomato, and whatever else I have in the fridge. This time, a tablespoon of coleslaw did wonders.

Lay out some Quinoa, a couple of tablespoons of the fried garlic and bell pepper mix from the pan, and a couple of rolls per person.

The Quinoa I cooked is a tricolor type, a mix of white, red and black seeds that is a bit more rustic than plain seeds.

Since we added no seasoning on top, when you bite through the rolls the salt and pepper, and the dried tomato is released from inside. So, garlic on the outside, seasoning on the inside.

Know what you are eating. Use the gov nutrition database

How many calories in this meat dish?

Per person

180 cal Quinoa 50 gram dry weight

250 cal ultra-lean meat 200 gram

60 cal coleslaw 2 tablespoons

25 cal salad, tomato

40 cal 2 dried tomato, 1 scallop, sweet pepper slices

120 cal tablespoon cooking fat


675 calories in above pic

Multicolor Quinoa
Multicolor Quinoa

2013 is The International Year of Quinoa

Did you know that the UN has declared 2013 the year of Quinoa?

Why? For starters, it has a very high level of protein (12 - 16%) and about a third of those are vital amino acids. It is aso gluten free and offers a good level of dietary fibres and it delivers three times as much iron as rice.

Compared to wheat and rice, Quinoa beats them on all nutritional fronts including vitamin content.

Apart form the high nutritional yield, a important benefit of Quinoa is the built-in resistance to agricultural pests. The seed shell is not popular with pests which means that Quinoa does not require the same use of pesticides. On top of that, it is easy to grow in all sorts of terrain from sea level up to the boundary of human habitation heights.

South America and the Inca's are often associated with Corn and Potato, but Quinoa has been cultivated and harvested as a staple food there for thousands of years all the way back to 5000 B.C.

Image credit:UN press kit

Do you eat Quinoa?

Have you tried it?

See results

On my wish-list: A Set of Pro Kitchen Knives

Chicago Cutlery Fusion Knife Block Set 1090390, 18-Pieces, Stainless Steel
Chicago Cutlery Fusion Knife Block Set 1090390, 18-Pieces, Stainless Steel

I currently have a old set of cheapo knives in the kitchen which have been around for too long. Handles broke of a couple and the one I use most has been sharpened once too often.

My next set will definitely be a complete set of high grade knives that may last a bit longer.


I hope you liked my recipe. - It is fast and easy to do!

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    • Redneck Lady Luck profile image

      Lorelei Cohen 

      5 years ago from Canada

      I add Quinoa into my soups and stews. It was my husband who had bought the bag of Quinoa after he received a sample of them at Costco. Then quite a while later he spotted the little curly spirals in his stew and brought his bowl to me to ask what the heck it was. quickly they forget.

    • writerkath profile image


      5 years ago

      I do believe I'll try this! I like the idea of the "roll." Very creative!

    • profile image


      5 years ago

      Yum. I would like to try it some dday.

    • profile image


      5 years ago

      Now I know where to get dinner! Good looking recipe and now I am hungry from looking at those pictures. Excellent work and please do publish more like that, I have to learn how to feed myself you know!

    • takkhisa profile image


      5 years ago

      Just bookmarked this recipe! :)

    • ClassyGals profile image

      Cynthia Davis 

      5 years ago from Pittsburgh

      Sounds delicious and if it only takes 15 minutes to make, I'll give it a try. Interesting facts on quinoa. I just started adding it to my diet and was surprised how much I enjoyed it. I think it even tastes better than rice.

    • Keeah profile image


      5 years ago

      Looks and sounds yummy. I think in Canada the minute steak or pork would just have a red "Fast fry" sticker on it.

    • kmhrsn profile image


      5 years ago

      This looks great! I'll have to try it!

    • profile image


      5 years ago

      I love quick meal preparations and eating healthy so I plan to try your meat roll recipe. I've not heard of quinoa before now and am anxious to try it!

    • LeenaBK LM profile image

      LeenaBK LM 

      5 years ago

      Yes. I absolutely loved you recipe. I've never eaten quinoa before. I'll surely give it a try.

    • profile image


      5 years ago

      i am hurgry, i will to try

    • street2linen profile image


      5 years ago

      Simple yet tasty! Thank you for this recipe!

    • KerryVor profile image

      Kerry Voronoff 

      5 years ago from Sydney, Australia

      I've never known quite what to do with minute steak and now I do. I will have to give this recipe a try.

    • Kae Yo profile image

      Kae Yo 

      5 years ago

      This really looks good. I will be trying it soon.

    • kindoak profile imageAUTHOR


      5 years ago

      @Cynthia Haltom: Tofu might do the trick to make the rolls.

    • Cynthia Haltom profile image

      Cynthia Haltom 

      5 years ago from Diamondhead

      Yes I did. I'm a vegetarian so I will try to make it without meat.

    • Elyn MacInnis profile image

      Elyn MacInnis 

      5 years ago from Shanghai, China

      I like Quinoa - it is easy to grow too. Good idea!

    • profile image


      5 years ago

      Will have to try this one sometime soon.

    • yonique88 profile image


      5 years ago

      This recipe looks like can be both delicious and healthy. I really like your lens.

    • profile image


      5 years ago

      This recipe looks really healthy

    • Vikk Simmons profile image

      'Vikk Simmons 

      5 years ago from Houston

      I just passed on picking up some minutes steaks and now I'm wishing I hadn't.

    • mrdata profile image


      5 years ago

      Your meat rolls look delicious! Thanks for your recipe and congrats for your LOTD!

    • peterb6001 profile image

      Peter Badham 

      5 years ago from England

      That looks really tasty. Definitely one to consider if the sun ever comes out here.

    • profile image


      5 years ago

      I haven't cooked Quinoa all that much

    • flycatcherrr profile image


      5 years ago

      I don't eat a lot of beef either, but your meat rolls do look absolutely scrumptious.

    • Titia profile image

      Titia Geertman 

      5 years ago from Waterlandkerkje - The Netherlands

      Well it looks delicious. Had to look up what Quinoa was, but now I know the Dutch name for it, beautiful plant.

    • Jogalog profile image


      5 years ago

      i've never done streak like this and it sounds delicious.

    • profile image


      5 years ago

      This looks so simple but delicious. I haven't cooked Quinoa all that much but this recipe makes me want to!

    • profile image


      5 years ago

      Its really a great lens. I appreciate your lens!

    • gottaloveit2 profile image


      5 years ago

      Yum! Looks delicious!


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