Mediterranean Ground Beef Stir Fry

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🌿 Mediterranean Ground Beef Stir Fry

📖 Description

This Mediterranean-inspired stir fry is a wholesome and flavorful dish combining ground beef, fresh vegetables, garlic, herbs, and a drizzle of olive oil. Packed with protein, fiber, and heart-healthy fats, it’s a quick 30-minute one-pan meal that brings the rich flavors of the Mediterranean diet to your table. Perfect for busy weeknights or meal prep!

🥘 Ingredients for Mediterranean Ground Beef Stir Fry

  • 1 lb (450 g) lean ground beef

  • 2 tbsp extra virgin olive oil

  • 1 medium onion, diced

  • 3 garlic cloves, minced

  • 1 red bell pepper, sliced

  • 1 zucchini, sliced into half moons

  • 1 cup cherry tomatoes, halved

  • 1 cup baby spinach or kale

  • 1 tsp smoked paprika

  • 1 tsp dried oregano

  • ½ tsp cumin

  • Salt and black pepper, to taste

  • 2 tbsp crumbled feta cheese (optional topping)

  • Fresh parsley, chopped (for garnish)

  • Lemon wedges (for serving)

👩‍🍳 Instructions

  1. Heat olive oil in a large skillet over medium heat.

  2. Add onion and garlic, sauté until fragrant (about 2 minutes).

  3. Add ground beef, breaking it apart with a spoon, and cook until browned. Drain excess fat if needed.

  4. Stir in bell pepper and zucchini, cooking for 5–6 minutes until tender.

  5. Add cherry tomatoes, smoked paprika, oregano, cumin, salt, and pepper. Stir and cook another 3–4 minutes.

  6. Toss in spinach or kale, allowing it to wilt slightly.

  7. Remove from heat and top with feta cheese, parsley, and a squeeze of lemon.

  8. Serve warm with rice, quinoa, pita bread, or as a low-carb bowl.

📝 Notes

  • You can swap ground beef with ground lamb, chicken, or turkey.

  • Use fresh herbs like basil, dill, or mint for added Mediterranean freshness.

  • If you like spice, add a pinch of red chili flakes.

💡 Tips

  • For a meal prep option, store in airtight containers for up to 4 days.

  • To make it low-carb, serve over cauliflower rice.

  • Add olives or sun-dried tomatoes for extra Mediterranean flavor.

  • Cook vegetables until just tender to keep them vibrant and crisp.

🍽 Servings

  • Makes 4 servings

🔢 Nutritional Information (per serving, approx.)

  • Calories: 310 kcal

  • Protein: 23 g

  • Carbohydrates: 10 g

  • Fiber: 3 g

  • Fat: 20 g

  • Saturated Fat: 6 g

  • Sodium: 350 mg

🌱 Health Benefits

  • High Protein: Supports muscle repair and satiety.

  • Rich in Vegetables: Provides antioxidants, vitamins, and fiber.

  • Mediterranean Diet Inspired: Heart-healthy olive oil and fresh herbs.

  • Low Carb Option: Helps with weight management and blood sugar balance.

❓ Q&A

Q: Can I make this vegetarian?
A: Yes! Replace ground beef with chickpeas, lentils, or crumbled tofu.

Q: What can I serve this with?
A: Rice, quinoa, couscous, pita, or wrapped in lettuce leaves for low-carb.

Q: Can I freeze this dish?
A: Yes, but without spinach and feta (add fresh when reheating).

Q: How do I keep the beef from drying out?
A: Don’t overcook it—remove from heat once browned and juicy.

Q: Is this kid-friendly?
A: Yes! Just skip the stronger spices and chili flakes.

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