Mediterranean Ground Beef Stir Fry

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Mediterranean Ground Beef Stir Fry – A Flavorful and Nutritious One-Pan Meal:

Origin of the Recipe:

Mediterranean cuisine is known for its healthy ingredients, bold flavors, and nutrient-rich dishes. The use of lean ground beef, fresh vegetables, and aromatic spices creates a dish that is both satisfying and wholesome. This Mediterranean Ground Beef Stir Fry is inspired by the flavors of Greece, Turkey, and Lebanon, combining herbs, olive oil, and protein-rich beef for a quick and easy meal. With a balance of protein, fiber, and healthy fats, this stir fry is a delicious way to enjoy Mediterranean flavors while keeping your meals healthy and fulfilling.

Introduction:

If you’re looking for a quick, easy, and healthy weeknight meal, this Mediterranean Ground Beef Stir Fry is the perfect dish. It’s packed with lean protein, colorful vegetables, and heart-healthy olive oil, making it an excellent choice for those following a low-carb, high-protein, or Mediterranean diet. This dish comes together in under 30 minutes and is perfect for meal prep, served over rice, quinoa, or alongside warm pita bread.

Ingredients (Serves 4-6):

For the Ground Beef Stir Fry:

  • 1 lb lean ground beef (85% or higher)
  • 1 small red onion, finely chopped
  • 3 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 zucchini, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup kalamata olives, sliced
  • 1/4 cup sun-dried tomatoes, chopped
  • 2 tablespoons olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Juice of 1/2 lemon
  • 1/4 cup fresh parsley, chopped
  • 1/2 cup crumbled feta cheese (optional for garnish)

Optional Add-ins:

  • 1/2 teaspoon red pepper flakes (for extra spice)
  • 1/2 cup cooked chickpeas (for added fiber and protein)

Instructions:

Step 1: Prepare the Ingredients
Chop all the vegetables before starting to ensure smooth cooking. Dice the onion, garlic, bell pepper, zucchini, cherry tomatoes, and sun-dried tomatoes. Slice the kalamata olives and chop the parsley.

Step 2: Cook the Ground Beef
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the ground beef and cook, breaking it apart with a spatula, until browned (about 5-6 minutes). Drain excess fat if needed.

Step 3: Sauté the Aromatics and Vegetables
Add the remaining 1 tablespoon of olive oil to the skillet. Stir in the chopped onion and cook for 2 minutes until softened. Add minced garlic and cook for 30 seconds until fragrant. Toss in the bell pepper and zucchini, stirring well. Cook for 4-5 minutes until vegetables are slightly tender but still have a bite.

Step 4: Season and Add Mediterranean Flavors
Sprinkle in cumin, smoked paprika, cinnamon, oregano, salt, and black pepper. Stir well to coat everything in the spices. Add the cherry tomatoes, sun-dried tomatoes, and kalamata olives. Cook for 2-3 more minutes until tomatoes soften slightly.

Step 5: Finish with Lemon and Fresh Herbs
Squeeze the juice of half a lemon over the stir fry and stir in fresh parsley. Taste and adjust seasoning if needed. Remove from heat.

Step 6: Serve and Garnish
Serve hot, topped with crumbled feta cheese for extra flavor. Enjoy over cooked quinoa, rice, or inside pita bread.

Description:

This Mediterranean Ground Beef Stir Fry is an easy and flavorful dish that is perfect for a balanced meal. The combination of lean ground beef, sautéed vegetables, and Mediterranean spices makes this dish nutrient-dense, high in protein, and full of antioxidants. With the addition of olives, sun-dried tomatoes, and lemon juice, every bite bursts with fresh, zesty flavors.

Tips for Success:

  • Use High-Quality Olive Oil: Since olive oil is a key ingredient in Mediterranean cooking, choose extra virgin olive oil for the best flavor.
  • Don’t Overcook the Vegetables: Keeping the vegetables slightly crisp adds texture and nutrients.
  • Make it Vegetarian: Swap ground beef for lentils, chickpeas, or plant-based ground meat.
  • Use Fresh Herbs: Fresh parsley or basil enhances the flavor.

Nutritional Information (Per Serving – Approx.):

  • Calories: 320
  • Carbohydrates: 12g
  • Protein: 28g
  • Fat: 18g
  • Fiber: 4g
  • Sodium: 500mg

(Values are approximate and depend on ingredients used.)

Frequently Asked Questions (FAQs):

1. Can I make this dish ahead of time?
Yes! Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a skillet over medium heat.

2. Can I freeze this stir fry?
Yes! Let it cool completely and store in a freezer-safe container for up to 3 months. Thaw overnight and reheat before serving.

3. What can I serve with this stir fry?
Enjoy it over rice, quinoa, or couscous, inside a pita wrap, or alongside hummus and tzatziki.

4. Can I make it spicier?
Yes! Add red pepper flakes, harissa, or a dash of cayenne pepper for extra heat.

5. Can I swap ground beef for another protein?
Absolutely! Try ground turkey, lamb, or plant-based meat substitutes.

Serving Suggestions:

  • Serve over fluffy couscous or quinoa for a hearty Mediterranean meal.
  • Pair with a Greek salad for added freshness.
  • Use as a filling for stuffed bell peppers or pita wraps.

Related Recipes:

For more Mediterranean-inspired dishes, check out:

Conclusion:

This Mediterranean Ground Beef Stir Fry is the perfect combination of protein-packed beef, colorful veggies, and Mediterranean spices, making it a healthy and flavorful meal option. It’s quick, easy, and versatile, fitting into various diets while delivering an authentic Mediterranean taste. Whether you serve it over grains, in a wrap, or on its own, this dish will become a staple in your kitchen. Try it today and enjoy a nutritious, restaurant-quality meal at home! 🍽️🔥

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