Description: A quick, flavorful, and healthy one-pan meal that brings the vibrant flavors of the Mediterranean to your table. This Mediterranean Ground Beef Stir Fry is packed with lean ground beef, colorful vegetables, aromatic spices, and briny olives, all topped with creamy feta cheese. It’s a versatile dish that can be served in a variety of ways, making it perfect for a weeknight dinner or a weekend lunch.
Ingredients:
- 1 lb ground beef (preferably lean)
- 1 tbsp olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 bell pepper (any color), chopped
- 1 zucchini, diced
- 1 cup cherry tomatoes, halved
- ½ cup Kalamata olives, sliced
- 1 tsp dried oregano
- ½ tsp ground cumin
- ½ tsp paprika
- Salt and pepper to taste
- ¼ cup feta cheese, crumbled
- Fresh parsley, chopped, for garnish
Preparation:
A little prep work goes a long way in making this dish a breeze to put together. Dice your onion, mince your garlic, chop your bell pepper and zucchini, halve your cherry tomatoes, and slice your Kalamata olives. Having all your ingredients ready to go will ensure a smooth and efficient cooking process. Remember to use good quality ground beef, preferably lean, to keep the dish healthy and delicious.
Instructions:
Step 1: Heat the olive oil in a large skillet or wok over medium heat. Make sure the pan is large enough to accommodate all the ingredients without overcrowding. A well-heated pan is essential for browning the ground beef properly and preventing it from steaming.
Step 2: Add the diced onion to the skillet and sauté for about 3-5 minutes, or until softened and translucent. Then, add the minced garlic and sauté for another minute until fragrant. Be careful not to burn the garlic, as it can become bitter. The aromatic base of onion and garlic is crucial for building the flavor of the stir fry.
Step 3: Add the ground beef to the skillet. Use a spatula to break it apart as it cooks. Cook the ground beef until it is browned all over. Drain off any excess fat from the skillet to keep the dish healthy. Ensure the ground beef is fully cooked to avoid any health risks.
Step 4: Stir in the chopped bell pepper, diced zucchini, and halved cherry tomatoes. Cook for about 5-7 minutes, or until the vegetables are tender-crisp. Stir occasionally to ensure the vegetables cook evenly. The vegetables add color, texture, and essential nutrients to the stir fry.
Step 5: Season the mixture with dried oregano, ground cumin, paprika, salt, and pepper. Mix well to ensure all the ingredients are evenly coated with the spices. Adjust the seasoning according to your taste preferences. The spices provide the distinctive Mediterranean flavor profile to the dish.
Step 6: Toss in the sliced Kalamata olives and cook for another 2 minutes. The olives add a briny and salty element to the stir fry, enhancing the overall flavor. Be sure to use pitted Kalamata olives for convenience.
Step 7: Remove the skillet from the heat and sprinkle with crumbled feta cheese. The feta cheese adds a creamy and tangy finish to the dish. Garnish with fresh chopped parsley for added freshness and visual appeal.
Step 8: Serve immediately and enjoy!
Why you will love this recipe:
This Mediterranean Ground Beef Stir Fry is incredibly versatile and offers numerous reasons to fall in love with it. First and foremost, it’s a quick and easy meal to prepare, perfect for busy weeknights when you need something delicious on the table in under 30 minutes. The one-pan format minimizes cleanup, making it even more appealing. The combination of lean ground beef, colorful vegetables, and healthy fats from olive oil and olives makes it a nutritionally balanced meal. It’s also packed with flavor, thanks to the aromatic spices and the briny Kalamata olives. Finally, it’s customizable – you can easily adapt the vegetables and spices to suit your preferences.
COOKING Rating:
Easy
Serving Suggestions:
This Mediterranean Ground Beef Stir Fry can be served in a variety of ways. For a low-carb option, serve it as is in a bowl. It’s also delicious served over rice, quinoa, or couscous for a heartier meal. Alternatively, spoon it into warm pita bread for a Mediterranean-style wrap. You can also serve it alongside a Greek salad or a dollop of plain yogurt for added flavor and freshness. The possibilities are endless!
Tips:
- Use lean ground beef to keep the dish healthy and minimize excess fat.
- Adjust the spices according to your taste preferences. Feel free to add a pinch of red pepper flakes for a bit of heat.
- If you don’t have Kalamata olives, you can use other types of olives, such as green olives or black olives.
- To make this dish vegetarian, substitute the ground beef with crumbled plant-based protein or cooked lentils.
- For a richer flavor, add a tablespoon of tomato paste to the stir fry along with the spices.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently before serving.
Prep Time:
15 minutes
Cook Time:
20 minutes
Total Time:
35 minutes
Nutritional Information:
(Approximate values per serving; may vary based on specific ingredients and portion sizes)
- Calories: 350-400
- Protein: 25-30g
- Sodium: 500-600mg
Conclusion:
The Mediterranean Ground Beef Stir Fry is a delightful and nutritious dish that captures the essence of Mediterranean cuisine. With its vibrant flavors, fresh ingredients, and ease of preparation, it’s a recipe that you’ll find yourself making again and again. Whether you’re looking for a quick weeknight dinner or a flavorful weekend lunch, this stir fry is sure to satisfy. Embrace the Mediterranean lifestyle and enjoy this wholesome and delicious meal!
Questions and Answers:
Q1: Can I use ground turkey or chicken instead of ground beef?
A: Absolutely! Ground turkey or chicken can be substituted for ground beef in this recipe. They are both leaner options that still provide plenty of protein. Just make sure to cook them thoroughly until they reach an internal temperature of 165°F (74°C).
Q2: Can I add other vegetables to this stir fry?
A: Definitely! This recipe is very versatile, and you can easily add other vegetables that you enjoy. Some great additions would be chopped eggplant, mushrooms, spinach, or kale. Just add them to the skillet along with the bell pepper, zucchini, and cherry tomatoes.
Q3: Can I make this recipe ahead of time?
A: Yes, you can prepare this stir fry ahead of time. Cook it according to the instructions, let it cool completely, and then store it in an airtight container in the refrigerator for up to 3 days. Reheat gently before serving.
Q4: Can I freeze this stir fry?
A: While it’s best fresh, you can freeze this stir fry. Let it cool completely, then transfer it to a freezer-safe container or bag. Freeze for up to 2 months. Thaw overnight in the refrigerator before reheating. Note that the texture of the vegetables may be slightly softer after freezing and thawing.
Q5: What can I serve with this stir fry if I don’t want rice or pita bread?
A: If you’re looking for alternatives to rice or pita bread, you can serve this stir fry over cauliflower rice, zucchini noodles (zoodles), or alongside a large green salad. You can also serve it with roasted vegetables or a side of hummus and crudités.
