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Pan-Seared Beef with Chickpea, Mango and Spinach Salad

Pan-Seared Beef with Chickpea, Mango and Spinach Salad is a Salads international recipe with 561 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

561 kcal

Total Time

20 min

Servings

1

Protein

53.3 g

About This Recipe

The story behind Pan-Seared Beef with Chickpea, Mango and Spinach Salad

Pan-Seared Beef with Chickpea, Mango and Spinach Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around beef, olive oil, and spinach.

Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 561 calories each, so you can see exactly how it fits your day before you start cooking.

Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Pan-Seared Beef with Chickpea, Mango and Spinach Salad worth coming back to.

Ingredients

  • Beef150 g
  • Olive Oil2 teaspoon (10 ml)
  • Spinach1 cup (30 g)
  • Chickpeas1/2 cup (100 g)
  • Mango1/4 cup (43 g)

Instructions

  1. 1

    Step 1

    For this recipe you need cooked chickpeas.

  2. 2

    Step 2

    Place a pan over medium-high heat and add half the oil.

  3. 3

    Step 3

    Season the beef with salt and pepper and cut into pieces.

  4. 4

    Step 4

    Once heated, sear the beef for 4-5 minutes on each side.

  5. 5

    Step 5

    Cut the mango into pieces.

  6. 6

    Step 6

    In a bowl, mix the chickpeas, mango and spinach. Drizzle with the remaining olive oil and lemon juice. Toss to combine. Salt and pepper to taste.

  7. 7

    Step 7

    Serve the beef and salad on a plate.

Nutrition Snapshot

Macros and micros at a glance

66/ 100

Forkd Score · Strong

This recipe scores well for protein density and fiber density relative to its per-serving calories.

Calories

561

Protein

53.3g

Carbs

71.8g

Fat

25.3g

Fiber

13.4g

Micronutrients

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Diet and Allergen Guide

Vegetarian

No

Vegan

No

Gluten Free

Yes

Dairy Free

No

Allergens

Tree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Pan-Seared Beef with Chickpea, Mango and Spinach Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Pan-Seared Beef with Chickpea, Mango and Spinach Salad

How many calories are in Pan-Seared Beef with Chickpea, Mango and Spinach Salad?

Pan-Seared Beef with Chickpea, Mango and Spinach Salad has about 561 calories per serving based on the current ingredient list and serving size on this page.

How long does Pan-Seared Beef with Chickpea, Mango and Spinach Salad take to make?

Pan-Seared Beef with Chickpea, Mango and Spinach Salad takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.

What ingredients can I substitute in Pan-Seared Beef with Chickpea, Mango and Spinach Salad?

Most ingredients in Pan-Seared Beef with Chickpea, Mango and Spinach Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Pan-Seared Beef with Chickpea, Mango and Spinach Salad?

Pan-Seared Beef with Chickpea, Mango and Spinach Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.

Can I freeze Pan-Seared Beef with Chickpea, Mango and Spinach Salad?

Pan-Seared Beef with Chickpea, Mango and Spinach Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.

How do I reheat Pan-Seared Beef with Chickpea, Mango and Spinach Salad?

Pan-Seared Beef with Chickpea, Mango and Spinach Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.

Can I scale Pan-Seared Beef with Chickpea, Mango and Spinach Salad up or down?

Yes. Pan-Seared Beef with Chickpea, Mango and Spinach Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.

What pan or dish should I use for Pan-Seared Beef with Chickpea, Mango and Spinach Salad?

A large skillet, saucepan, or sheet pan works well for Pan-Seared Beef with Chickpea, Mango and Spinach Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.

How do I know when Pan-Seared Beef with Chickpea, Mango and Spinach Salad is cooked properly?

Pan-Seared Beef with Chickpea, Mango and Spinach Salad is ready when the beef is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.

Is Pan-Seared Beef with Chickpea, Mango and Spinach Salad suitable for vegetarians?

No. Pan-Seared Beef with Chickpea, Mango and Spinach Salad is not vegetarian as written because it includes Beef.

Is Pan-Seared Beef with Chickpea, Mango and Spinach Salad gluten-free?

Yes. Pan-Seared Beef with Chickpea, Mango and Spinach Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Pan-Seared Beef with Chickpea, Mango and Spinach Salad?

Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Pan-Seared Beef with Chickpea, Mango and Spinach Salad ahead of time?

Pan-Seared Beef with Chickpea, Mango and Spinach Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Pan-Seared Beef with Chickpea, Mango and Spinach Salad for my calorie or macro goals?

Pan-Seared Beef with Chickpea, Mango and Spinach Salad already lands in a fairly high-protein range at about 53.3 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.

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