Mediterranean Ground Beef Stir Fry

Introduction

Savory Mediterranean Ground Beef Stir Fry with Fresh Vegetables is a quick and flavorful one-pan meal bursting with the goodness of ground beef, fresh vegetables, and aromatic spices. This dish is versatile, healthy, and perfect for a satisfying weeknight dinner.

Ingredients

• 1 pound ground beef
• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)
• Feta cheese, crumbled (optional)

Instructions

1. Heat olive oil in a large skillet over medium-high heat.
2. Add the chopped onion and minced garlic, sautéing for 2-3 minutes until the onion is translucent.
3. Add the ground beef to the skillet, breaking it apart with a spatula. Cook until browned, about 5-7 minutes. Drain excess fat if necessary.
4. Stir in the sliced red bell pepper and zucchini, cooking for an additional 3-4 minutes until the vegetables are tender.
5. Add the cherry tomatoes, dried oregano, paprika, salt, and pepper. Cook for another 2-3 minutes, allowing the flavors to meld.
6. Remove from heat and garnish with fresh parsley and crumbled feta cheese, if desired.

Variation

1. Swap Ground Beef for a Leaner Protein: Replace the ground beef with ground turkey or chicken for a leaner option. This variation reduces the fat content while still offering a satisfying and protein-rich meal. Adjust seasoning slightly to suit the milder flavor of these proteins.
2. Add Mediterranean Legumes: Toss in some cooked chickpeas or white beans for added fiber and plant-based protein. This enhances the Mediterranean theme and makes the dish heartier.
3. Spice It Up: Incorporate a pinch of red pepper flakes or cayenne for a touch of heat. This adds depth and complements the sweetness of the vegetables.

Cooking Notes

1. Vegetable Texture: Avoid overcooking the vegetables to maintain their natural crunch and vibrant color. Cook them just until tender for the best texture and appearance.
2. Balance the Seasoning: Taste the dish before serving and adjust the salt, pepper, or paprika to ensure the flavors are well-balanced and not overpowering.
3. Control the Fat: Drain any excess fat after browning the ground beef to keep the dish lighter and prevent it from being greasy.

Serving Suggestions

1. Over a Bed of Grains: Serve the stir fry over cooked quinoa, rice, or couscous to create a complete and satisfying meal. The grains will soak up the flavorful juices.
2. With Pita Bread: Pair the stir fry with warm pita bread or flatbreads for a traditional Mediterranean experience. Use the bread to scoop up the stir fry for an interactive and delicious meal.
3. As a Salad Topper: Use the stir fry as a topping for a crisp green salad. Add a drizzle of lemon vinaigrette for a refreshing and light meal option.

Tips

1. Preheat the Pan for Even Cooking: Always preheat the skillet before adding the oil to ensure even cooking and to prevent the vegetables from steaming instead of sautéing.
2. Use Fresh Herbs: If available, replace dried oregano with fresh oregano or add fresh basil at the end for a more vibrant and aromatic flavor.
3. Customize the Vegetables: This recipe is highly versatile; you can add vegetables like eggplant, mushrooms, or spinach based on your preferences or what’s in season.

Prep Time

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes

Nutritional Information (Per Serving)

• Calories: 350 kcal
• Protein: 28 g
• Sodium: 450 mg

Frequently Asked Questions

1. Can I make this dish vegetarian?
   Yes, you can substitute the ground beef with plant-based ground meat or add more vegetables like mushrooms and eggplant. Chickpeas or lentils also work well for a protein boost.
2. How can I store leftovers?
   Allow the dish to cool completely, then store it in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave, adding a splash of olive oil or water to keep it moist.
3. Can I freeze this stir fry?
   Absolutely! Portion the cooked stir fry into freezer-safe containers or bags and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.
4. What can I pair this with for a complete meal?
   Serve it over rice, quinoa, or pasta for a filling main course, or enjoy it with a side of Greek salad and toasted pita bread for a Mediterranean-style feast.

Conclusion

Mediterranean Ground Beef Stir Fry is a quick, flavorful, and versatile dish that brings a taste of the Mediterranean to your table. With fresh vegetables, aromatic spices, and a touch of creativity, it’s perfect for busy weeknights or casual dinners. Whether served over grains, paired with pita, or enjoyed on its own, this recipe is sure to become a household favorite!

Mediterranean Ground Beef Stir Fry

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• Author: Avery
• Total Time: 25 minutes
• Yield: 4 servings 1x
• Diet: Gluten Free

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Description

Savory Mediterranean Ground Beef Stir Fry with Fresh Vegetables is a quick and flavorful one-pan meal bursting with the goodness of ground beef, fresh vegetables, and aromatic spices. This dish is versatile, healthy, and perfect for a satisfying weeknight dinner.

 

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Ingredients

Scale 1x2x3x

• 1 pound ground beef
• 2 tablespoons olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)
• Feta cheese, crumbled (optional)

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Instructions

• Heat olive oil in a large skillet over medium-high heat.
• Add the chopped onion and minced garlic, sautéing for 2-3 minutes until the onion is translucent.
• Add the ground beef to the skillet, breaking it apart with a spatula. Cook until browned, about 5-7 minutes. Drain excess fat if necessary.
• Stir in the sliced red bell pepper and zucchini, cooking for an additional 3-4 minutes until the vegetables are tender.
• Add the cherry tomatoes, dried oregano, paprika, salt, and pepper. Cook for another 2-3 minutes, allowing the flavors to meld.
• Remove from heat and garnish with fresh parsley and crumbled feta cheese, if desired.

Notes

• For added flavor, sprinkle a pinch of red chili flakes or drizzle with lemon juice before serving.
• Substitute ground turkey or chicken for a leaner option.
• Serve over cooked rice, quinoa, or a side of warm pita bread for a complete meal.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Main Course
• Method: Stir Fry
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 serving
• Calories: 350 kcal
• Sugar: 5 g
• Sodium: 450 mg
• Fat: 22 g
• Saturated Fat: 7 g
• Unsaturated Fat: 13 g
• Trans Fat: 0 g
• Carbohydrates: 10 g
• Fiber: 2 g
• Protein: 28 g
• Cholesterol: 75 mg

Keywords: Mediterranean Stir Fry, Ground Beef Stir Fry, Healthy Mediterranean Recipe