Introduction
Mediterranean Ground Beef Stir Fry is a vibrant, flavorful dish packed with protein, fresh vegetables, and aromatic spices. This dish is a quick and nutritious meal that brings the bold and earthy flavors of the Mediterranean to your table. It features juicy ground beef sautéed with garlic, onions, bell peppers, and tomatoes, infused with olive oil, cumin, and paprika for a warm and rich taste.
This dish is perfect for busy weeknights because it comes together in under 30 minutes, making it an excellent go-to meal for those who want something quick yet satisfying. It can be served over rice, quinoa, couscous, or even tucked into pita bread with hummus for a Mediterranean-inspired wrap. Whether you are looking for a healthy, protein-packed meal or simply want to enjoy a fusion of robust Mediterranean flavors, this stir fry is a perfect choice.
Ingredients
For the Stir Fry:
- 1 lb (450g) ground beef
- 2 tbsp extra virgin olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 zucchini, diced
- 1 medium tomato, diced
- ½ cup cherry tomatoes, halved
- ½ cup black or green olives, sliced
- ½ cup crumbled feta cheese
- 2 tbsp tomato paste
- ½ cup low-sodium beef broth or water
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp ground cinnamon
- ½ tsp dried oregano
- ½ tsp red pepper flakes (optional, for spice)
- Salt and black pepper, to taste
- 1 tbsp lemon juice
- 2 tbsp fresh parsley or cilantro, chopped
Optional Add-ins:
- 1 can (15 oz) chickpeas, drained and rinsed
- ¼ cup pine nuts or slivered almonds for crunch
- ½ tsp ground coriander for extra flavor
For Serving:
- Cooked rice, quinoa, or couscous
- Warm pita bread or flatbread
- Hummus or tzatziki sauce for dipping
Preparation
Step 1: Prepare Ingredients
- Chop all vegetables into bite-sized pieces.
- Mince the garlic and dice the onion.
- Halve the cherry tomatoes and slice the olives.
- Crumble the feta cheese and chop fresh herbs.
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 break it apart with a spatula. Cook for about 5-7 minutes until browned.
- Season with salt, black pepper, cumin, paprika, and cinnamon.
- Once the beef is fully cooked, remove it from the skillet and set aside.
Step 3: Sauté the Vegetables
- In the same skillet, add the remaining 1 tablespoon of olive oil.
- Add the chopped onions and bell peppers. Cook for about 3-4 minutes until they soften.
- Stir in the minced garlic and zucchini, cooking for another 2 minutes.
- Add the diced tomatoes, tomato paste, and red pepper flakes (if using). Stir well.
Step 4: Combine Ingredients
- Return the cooked ground beef to the skillet and mix with the vegetables.
- Pour in the beef broth (or water) and let everything simmer for about 5 minutes.
- Add the sliced olives and lemon juice. Stir to combine.
- Taste and adjust seasoning if needed.
Step 5: Add Finishing Touches
- Turn off the heat and sprinkle crumbled feta cheese over the stir fry.
- Garnish with freshly chopped parsley or cilantro.
- Serve immediately with rice, quinoa, couscous, or warm pita bread.
Variation
- Low-Carb Option: Serve the stir fry over cauliflower rice or enjoy it as a lettuce wrap.
- Vegetarian Version: Swap ground beef for lentils, mushrooms, or crumbled tofu.
- Spicier Version: Add extra red pepper flakes or a chopped jalapeño for heat.
- Cheesy Twist: Mix in shredded mozzarella or parmesan for a more indulgent dish.
- Nutty Crunch: Top with pine nuts, slivered almonds, or toasted sesame seeds.
COOKING Note
- Use lean ground beef to keep the dish from becoming too greasy.
- If using canned tomatoes instead of fresh, reduce the amount of broth slightly to prevent excessive liquid.
- Stirring in the lemon juice at the end enhances the flavors and balances the richness of the beef.
- For extra depth of flavor, cook the spices in oil for 30 seconds before adding other ingredients.
Serving Suggestions
- Serve over a bed of fluffy rice, quinoa, or couscous for a hearty meal.
- Pair with warm pita bread and a side of hummus or tzatziki for dipping.
- Garnish with extra feta cheese and fresh herbs for a vibrant presentation.
- Serve with a crisp Mediterranean salad featuring cucumbers, red onions, and a lemon vinaigrette.
- Enjoy as a filling for a Mediterranean-style wrap with shredded lettuce and yogurt sauce.
Tips
- For best flavor: Let the beef cook undisturbed for a few minutes to get a nice sear before stirring.
- For meal prep: This stir fry can be stored in an airtight container in the fridge for up to 4 days.
- Freezing: Freeze in portions for up to 3 months. Thaw overnight in the fridge before reheating.
- To reheat: Warm on the stovetop with a splash of broth to prevent drying out.
- For extra protein: Add chickpeas or white beans to make it even heartier.
Prep Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Nutritional Information (Per Serving)
- Calories: 380
- Protein: 28g
- Sodium: 640mg
FAQs
Can I make this dish ahead of time?
Yes! This dish is great for meal prep and can be stored in the fridge for up to 4 days.
What can I use instead of ground beef?
You can substitute ground turkey, chicken, or even plant-based crumbles for a vegetarian option.
Is this dish gluten-free?
Yes, if served with rice or quinoa instead of couscous or pita bread.
How can I make this dish more filling?
Adding chickpeas, white beans, or cooked lentils will increase protein and fiber content.
Can I use fresh herbs instead of dried?
Absolutely! Fresh oregano or thyme will enhance the dish’s Mediterranean flavors.
Conclusion
Mediterranean Ground Beef Stir Fry is a delicious and easy-to-make dish that brings the bold and aromatic flavors of the Mediterranean to your kitchen. Packed with protein-rich beef, colorful vegetables, and fragrant spices, it’s a wholesome meal that is both comforting and nutritious. Whether served over rice, quinoa, or paired with warm pita bread, this stir fry is a versatile dish perfect for any occasion.