Introduction:
A hearty and flavorful Mediterranean-inspired dish combining seasoned ground beef and tender zucchini served over fluffy rice. This wholesome meal brings together aromatic spices, fresh vegetables, and protein for a satisfying dinner that’s ready in just 30 minutes.
Ingredients:
- 1 pound ground beef
- 2 medium zucchinis, diced
- 1 cup cooked rice (white or brown)
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 can (14 oz) diced tomatoes, drained
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
- Feta cheese, crumbled (optional)
Instructions:
- In a large skillet, heat olive oil over medium 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 diced zucchinis, dried oregano, ground cumin, salt, and pepper. Cook for an additional 5-7 minutes, or until the zucchinis are tender.
- Add the drained diced tomatoes to the skillet, mixing well. Let the mixture simmer for another 5 minutes to allow the flavors to meld.
- Serve the beef and zucchini mixture over a bed of cooked rice. Garnish with fresh parsley and crumbled feta cheese if desired.
Variation
- Vegetarian Version: Replace ground beef with 2 cups of cooked lentils or 16 oz of plant-based ground meat substitute. Add 1/2 teaspoon of smoked paprika for extra flavor.
- Extra Veggie Boost: Add 1 diced bell pepper and 1 cup of sliced mushrooms along with the zucchini for additional nutrients and texture.
- Spicy Option: Include 1/2 teaspoon of red pepper flakes or 1 diced jalapeño with the onions and garlic for a spicy kick.
Cooking Notes
- For best flavor development, allow the beef to brown well before adding other ingredients. Don’t stir too frequently during this stage.
- If using fresh tomatoes instead of canned, use about 4 medium tomatoes, diced, and increase the cooking time by 5 minutes.
- The zucchini will release water as it cooks – if your dish becomes too watery, simmer uncovered for a few extra minutes to reduce the liquid.
Serving Suggestions
- Serve with warm pita bread or naan on the side for scooping up the delicious mixture.
- For a refreshing contrast, add a simple side salad of cucumber, tomato, and red onion dressed with lemon juice and olive oil.
- A dollop of Greek yogurt on top adds creaminess and complements the Mediterranean flavors perfectly.
Tips
- Make the rice with broth instead of water for extra flavor that complements the beef mixture.
- Cook a double batch and use leftovers for stuffed bell peppers or wrapped in tortillas the next day.
- For meal prep, store the rice and beef mixture separately to maintain better texture when reheating.
Prep Time:
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Nutritional Information (Per serving)
- Calories: 350 kcal
- Protein: 28g
- Sodium: 320mg
Frequently Asked Questions
- Can I make this recipe ahead of time? Yes, this dish can be prepared up to 2 days in advance and stored in the refrigerator. For best results, store the rice separately from the beef-zucchini mixture and reheat them individually before serving.
- How can I make this dish lower in fat? You can use lean ground beef (93% lean) or substitute with ground turkey or chicken. You can also reduce the amount of feta cheese or use a low-fat version.
- Is this recipe freezer-friendly? Yes, the beef and zucchini mixture freezes well for up to 3 months. Store in airtight containers, leaving some room for expansion. Thaw overnight in the refrigerator and reheat thoroughly. Prepare fresh rice when ready to serve.
- Can I use other vegetables instead of zucchini? Absolutely! This versatile recipe works well with eggplant, bell peppers, summer squash, or a combination of these vegetables. Just adjust cooking times accordingly as some vegetables may take longer to become tender.
Conclusion
This Greek-Style Beef and Zucchini Rice Bowl is a perfect weeknight dinner solution that brings Mediterranean flavors to your table with minimal effort. The combination of seasoned ground beef, tender zucchini, and aromatic spices creates a satisfying meal that’s both nutritious and delicious. Whether you’re serving it for a family dinner or preparing meals for the week ahead, this versatile dish is sure to become a regular in your recipe rotation. Enjoy the balance of protein, vegetables, and grains in this simple yet flavorful bowl!
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Greek-Style Beef and Zucchini Rice Bowl
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
A hearty and flavorful Mediterranean-inspired dish combining seasoned ground beef and tender zucchini served over fluffy rice. This wholesome meal brings together aromatic spices, fresh vegetables, and protein for a satisfying dinner that’s ready in just 30 minutes.
Ingredients
- 1 pound ground beef
- 2 medium zucchinis, diced
- 1 cup cooked rice (white or brown)
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 can (14 oz) diced tomatoes, drained
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
- Feta cheese, crumbled (optional)
Instructions
- In a large skillet, heat olive oil over medium 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 diced zucchinis, dried oregano, ground cumin, salt, and pepper. Cook for an additional 5-7 minutes, or until the zucchinis are tender.
- Add the drained diced tomatoes to the skillet, mixing well. Let the mixture simmer for another 5 minutes to allow the flavors to meld.
- Serve the beef and zucchini mixture over a bed of cooked rice. Garnish with fresh parsley and crumbled feta cheese if desired.
Notes
For a more authentic Greek flavor, consider adding a squeeze of fresh lemon juice before serving. This dish stores well in the refrigerator for up to 3 days and can be easily reheated. The rice can be prepared ahead of time to make this an even quicker weeknight meal option.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Mediterranean, Greek-inspired
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 350 kcal
- Sugar: 5g
- Sodium: 320mg
- Fat: 16g
- Saturated Fat: 5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 70mg
Keywords: Greek beef bowl, zucchini rice bowl, Mediterranean beef bowl, easy dinner recipe, healthy dinner, ground beef recipe