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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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August 23, 2009

Aromatic Vegetables with Savory Flank Steak

By Worker Bee
289 Comments

Zucchini, eggplant, onions and bell peppers are in the summer spotlight at the farmers’ market. With so many of these vegetables available, we are always looking for new ways to use them.

The following recipe adapts the traditional ratatouille, and instead of tomatoes includes a delicious marinated flank steak. It’s a pleasant shift from the usual salad or plate of steamed broccoli to go with your dinnertime filet of salmon or other meat. The zucchini and eggplant comes out of the skillet slightly wilted but chunky, its flavors and herbs full of the marinade and juices from the beef.

To make this simple Primal recipe you’ll need:

Ingredients:

6-12 oz. organic farm-raised flank steak, sliced as desired (I cut it into 2-inch bite-sized pieces)
1 tablespoon wheat-free tamari sauce
½ teaspoon cumin
Extra virgin olive oil
1 large fresh eggplant, cut across into ¾ inch slices
Fresh zucchini, ends trimmed, cut into half moons
½ white onion, thinly sliced
1 large purple bell pepper
1 large red bell pepper
4 cloves garlic, thinly sliced
Fresh thyme
1 bay leaf
Fresh rosemary

Directions:

Preheat oven to about 400 F. Spray a baking sheet with oil.

In a small bowl, mix cumin with wheat-free tamari. Slice steak into 1-2 inch cubes and toss into bowl. Cover with plastic wrap and set aside about 30 minutes.

Brush each side of the eggplant slices with olive oil and place them on the baking sheet. Bake each side of the eggplant for 15 minutes. Remove from oven and let cool. Keep separate.

While eggplant bakes, heat 1 tablespoon olive oil over medium heat in a skillet or Dutch oven. Add onion and thyme leaves, cooking for about 3 minutes, or until onion is shiny and no longer firm. Add zucchini and cook until fork pushes through easily, about 10 minutes. Lower heat and add bay leaf, tomatoes, peppers and garlic, giving it all a nice stir. Cover and simmer, about 10 minutes.

Slice the eggplant pieces in half. Lightly sprinkle with salt and add to the skillet vegetable mixture, cooking for an additional 20 minutes, allowing all flavors to blend.

Near the end of the 20 minutes, heat 1 teaspoon olive oil over medium heat in a small skillet. Add steak and cook until just brown but still pink in the middle. Transfer steak in with the vegetables, turning the heat up again to medium.

Cook covered for 4-5 minutes maximum, until steak is cooked through. Serve warm with a glass of good red wine.


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289 Comments on "Aromatic Vegetables with Savory Flank Steak"

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maba
maba
7 years 1 month ago

The vegetable looks fabulous, a sort of ratatouille. I might have all the ingredients on hand to make it at home soon.

onelasttime
onelasttime
7 years 1 month ago

i’ve seen tamari in many recipes lately but i have never come across it in stores. i guess the hunt is on.

Robert Gioia
Robert Gioia
7 years 1 month ago

Zucchini is one of my favorites – I use it in omlettes all the time.

Chris
Chris
7 years 1 month ago

I’ll try this this week.

Alex
Alex
7 years 1 month ago

What exactly is tamari??

Catalina
Catalina
7 years 1 month ago

Oh, man–makes me want to eat my veggies! And flank steak is a favorite of mine. Thanks for another great recipe!

Mark
7 years 1 month ago

Love the flank steak!

Kathy
Kathy
7 years 1 month ago

i love eggplant 🙂

Alyie
Alyie
7 years 1 month ago

Eggplant creeps me out. The fact that it’s a nightshade adds to its scary effect. *shudders*

Charlie Pharis
7 years 1 month ago

Yeah…I’m not real crazy about the eggplant either. But leave the eggplant out, and it looks GREAT!

Clare Nelson
7 years 1 month ago

I love everything but the eggplant. It soaks up oil like a sponge, and my version of paleo/Zone a la CrossFit excludes olive oil – it goes rancid so easily, and the high-quality bottles are expensive, especially when it is just my husband and me. I do not think Grok had olive oil in his cave shelf.

Bianca
7 years 1 month ago

Wonderful.. Now I know what I’m gonna do with all those eggplants..

Alicia
Alicia
7 years 1 month ago

Thanks for this receipe! Kind of a one-dish meal and looks easy to prepare.

lbd
lbd
7 years 1 month ago

I have the book already, but I will give my copy to my sister if I win! So many recipes, so little time 🙂

Raphael
Raphael
7 years 1 month ago

Haha, I have to admit I never know what zucchini really was until I just looked for the Portuguese translation, which is the language spoken here at home… anyways, sounds good! Especially that steak… ummm!

Ursula
Ursula
7 years 1 month ago

Yum! I love ratatouille.

KTF
7 years 1 month ago

Looks delicious. I was mulling what to cook for dinner tonight so I naturally logged on to MDA. Problem solved! Will try this later this evening. Might try grilling the meat and veggies kabob-style though. Awesome recipe!

Chad
Chad
7 years 1 month ago

Don’t forget with flank steak to slice thinly across the grain of the meat. This will make the meat less tough when chewing!

Hope I get the book, as a poor graduate student in physiology I just can’t afford it! My primal lifestyle has come solely from this website!

Helen
Helen
7 years 1 month ago

Those are all my favorite veggies, but I am trying to avoid all nightshades to see if it helps with my arthritis.

I can just taste how delicious it is! 🙂

Nico
Nico
7 years 1 month ago

This basically looks very very tasty…

gfly
gfly
7 years 1 month ago

Never thought of the eggplant…but it makes sense 🙂

Lisa
Lisa
7 years 1 month ago

This looks delicious! I can’t wait to try it.

Bjerregaard
7 years 1 month ago

I’m certainly gonna try this way. I love ratatouille.
There are really a lot of delicious recipes on this site. Yum!

Joseph Michael
7 years 1 month ago

Does Mark like his steak RARE?

JM

Richard Coffey
Richard Coffey
7 years 1 month ago

wish i could get local grass fed beef. looks delicious.

Grok
7 years 1 month ago

Oh wow… this looks really good!

Adam Kayce
7 years 1 month ago

My god, that meat looks tasty. The veggies, too, but the steak is a makin’ me drool.

Geoff
Geoff
7 years 1 month ago
Looks good, but how about a recipe to do this on a grill? Nothing says Primal like open flame. Don’t slice the steak, but marinade per recipe above. Don’t slice peppers. Slice eggplant, zukes and onion into rounds and lube with oil. Build the fire (or light the gas) and char the peppers over high heat. (Personally I’d roast some jalapenos or serranos to throw in too, but that’s just me.) Place in a paper bag to steam about 10 minutes and then remove skins and slice into strips. Sear steak all around. Lower fire (bank coals or turn down… Read more »
Wendy1
Wendy1
7 years 1 month ago

This sounds great! Flank steak has long been one of our favorite cuts of meat. I just started learning about Primal living a few days ago, so I’ll be looking for recipes like this one — similar to what we would have cooked before Primal — to ease us into the transition. Thank you!!

ohiolopez
ohiolopez
7 years 1 month ago

Flank steak is one of the cheapest cuts out there and very easy to prepare

Joey
Joey
7 years 1 month ago

I just found a local farmers market with all of the ingredients for the recipe. Can’t wait to try it.

Also love the idea of a Primal cook book.

MarthaB
MarthaB
7 years 1 month ago

Everyday there is something great on here! I love it!

Mike K
Mike K
7 years 1 month ago

Good one. I’ve been looking for nightshade free ways to get my veggies. I’d just drop the peppers etc and put in some summer squash.

MK Stover
7 years 1 month ago

I have everything but the eggplant…
Yum.

amandamarie
amandamarie
7 years 1 month ago

Looks delicious!

Hannah
Hannah
7 years 1 month ago

This looks wonderful! I have everything on hand except for the veggies, so I will go buy some at the organics store and try this out.

nessa
nessa
7 years 1 month ago

Yum! We can’t do soy though, so I’m always on the lookout for a soy sauce replacement. I’ve heard basalmic vinegar & salt can sometimes work…

Don V
Don V
7 years 1 month ago

@Geoff – As long as it’s hot out, we’re trying to keep the heat outside by not turning on the oven. Air conditioning is not only unPrimal, but expensive… So thanks for the open flame adaptation!

Marti
Marti
7 years 1 month ago

another great recipe…

I can’t believe how many people think eating whole foods is boring…

fresh veggies and flank steak VS hamburger helper… decisions, decisions… NOT

gkh
gkh
7 years 1 month ago

help! my zucchini are taking over my garden! my kitchen! my life!!! ahhhhh!!

JB
JB
7 years 1 month ago

I’m gonna try this too! Great way to use all the zucchini and summer squash I have right now. Skipping the eggplant though. Yuck…never could acquire the taste.

Nicola M
Nicola M
7 years 1 month ago

I’m a Big fan of Flank (med. rare) accompanied by a glass of Ravenswood Red Zin!!

JB
JB
7 years 1 month ago

I’ve heard that the Liquid Aminos from Bragg are a good soy sauce sub. I bought some but haven’t tried it yet so I can’t offer a review.

Sarah
Sarah
7 years 1 month ago

Looks great! The steak’s a bit overcooked for my taste, but to each his own 😉 I can see pork loin being a good sub here, as well.

John Gillis
John Gillis
7 years 1 month ago

Should be great!!!

DJG
DJG
7 years 1 month ago

Wow, I’m all over this recipe. Is there a grill version for this and other recipes you’ve posted?

Maja W.
Maja W.
7 years 1 month ago

Looks delicious!

Griff
Griff
7 years 1 month ago

Looks amazing! I have some eggplant leftover in the fridge. Hmmm…

I wonder if this would work as well with chicken?

James17
James17
7 years 1 month ago

I’m salivating 😛 It looks devine! Whoever cooks the foods in the pictures for MDA is a really great cook. Everything looks nice!!

Clint
Clint
7 years 1 month ago

Mmmm, mmmm, good!

AZadventurer
AZadventurer
7 years 1 month ago

Another amazing recipe! Can’t wait to try it!

Alisa - Frugal Foodie
7 years 1 month ago

This sounds absolutely wonderful, and I just happen to have some fresh thyme on hand! Now, I just need the eggplant and zucchini! Shouldn’t be hard, ’tis the season.

Hannahm34
Hannahm34
7 years 1 month ago

Never had flank steak….guess I need to give it a try!

Chris H.
Chris H.
7 years 1 month ago

I’ve been reading your blog the last few weeks, really wanting to make more changes to my diet and life than I have. The couple times a week I do eat like crap, I feel like I cheated on somebody! This steak, could be the dinner that starts my new journey! Mmmmmmmm.

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