Introduction:
This savory Mediterranean Ground Beef Stir Fry combines tender ground beef with fresh vegetables like zucchini, bell pepper, and cherry tomatoes. Flavored with fragrant oregano and paprika, it’s a quick, easy, and satisfying meal that’s perfect for busy weeknights. Topped with fresh parsley and optional crumbled feta cheese, it’s a dish that’s sure to impress with minimal effort.
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:
- 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.
Variation:
- Substitute Ground Beef with Ground Turkey or Chicken
If you’re looking to reduce the fat content of the dish, using lean ground turkey or chicken is an excellent alternative. These leaner meats will still provide a hearty texture but with fewer calories and saturated fat. Ground turkey or chicken is also a great option if you’re aiming for a lighter or lower-calorie meal, while still maintaining a deliciously savory profile. - Swap Vegetables Based on Seasonal Availability
While this recipe uses red bell peppers, zucchini, and cherry tomatoes, feel free to use whatever fresh vegetables you have on hand. Summer squash, eggplant, or mushrooms can be great substitutes for zucchini, while other bell pepper colors like yellow or green can be used in place of the red. For a burst of color and extra flavor, try adding roasted sweet potatoes or butternut squash during the colder months. - Add Mediterranean Spices
For an extra boost of Mediterranean flavor, consider adding a pinch of cumin, cinnamon, or coriander to the spice mix. These spices will give the stir fry an added layer of depth and richness that pairs perfectly with the ground beef and vegetables. Don’t be afraid to experiment with spices to adjust the flavor profile to your liking. - Include Legumes for Extra Protein
If you’re looking to make the dish heartier or add some plant-based protein, consider mixing in chickpeas, lentils, or even black beans. These legumes will not only increase the protein content but also add a nice texture to the stir fry. Simply stir them in during the last few minutes of cooking to ensure they’re heated through without losing their shape.
Cooking Notes:
- Browning the Ground Beef Properly
When cooking the ground beef, be sure to break it up into small pieces and cook it until it’s nicely browned. Browning the meat helps to develop a rich, savory flavor. Don’t rush this step — let the meat cook until it’s fully browned on all sides. If there’s excess fat in the skillet after browning, drain it off to keep the dish from becoming greasy. - Vegetable Cooking Time
The vegetables should be cooked just until tender but still have a bit of crunch. Overcooking them can lead to soggy, less flavorful veggies. Keep an eye on the zucchini and bell peppers, and remember that the residual heat from the pan will continue to cook them after you remove the skillet from the heat, so take care not to overdo it. - Don’t Skip the Garnishes
Garnishing with fresh parsley and crumbled feta cheese adds a wonderful burst of color and flavor. The parsley brings a touch of freshness, while the feta gives the dish a creamy, salty finish. These simple garnishes elevate the dish and enhance the Mediterranean flavors, making it feel even more authentic.
Serving Suggestions:
- Serve Over Rice or Couscous
While this stir fry is delicious on its own, serving it over a bed of rice or couscous can make the meal more filling. A fluffy, lemony couscous or a simple side of brown rice can absorb the juices and flavors of the stir fry, making each bite even more satisfying. For a low-carb option, try cauliflower rice instead. - Pair with a Side Salad
To balance the savory flavors of the stir fry, consider serving it with a light Mediterranean salad on the side. A refreshing salad made with mixed greens, cucumbers, Kalamata olives, and a lemon-oregano vinaigrette would complement the dish perfectly. The acidity and freshness from the salad will brighten up the rich flavors of the stir fry. - Serve with Pita Bread
If you want to bring in an element of Mediterranean comfort, serve the stir fry alongside some warm pita bread. Pita can be used to scoop up the beef and vegetables, creating a delightful mix of textures. You can even drizzle a bit of tzatziki sauce over the stir fry for an added creamy, tangy flavor.
Tips:
- Use High-Quality Olive Oil
Since olive oil is a key ingredient in this recipe, opting for a high-quality extra virgin olive oil will make a noticeable difference in the flavor. The olive oil not only helps cook the vegetables and beef but also contributes to the overall richness of the dish. Look for a first cold-press variety for the best taste. - Make it a One-Pan Meal
For minimal cleanup, this stir fry can be made as a one-pan meal. After cooking the ground beef and vegetables, you can serve directly from the skillet, reducing the number of dishes you need to wash. This also helps retain all the flavorful juices and fats that develop during cooking, making the meal more delicious. - Meal Prep for Later
This recipe is excellent for meal prep! You can make a double batch and store it in airtight containers for up to 4 days in the refrigerator. Simply reheat in a skillet over medium heat for a few minutes. If you want to freeze it for longer storage, portion it into freezer-safe containers, and it will keep for up to 3 months.
Prep Time:
- Prep Time: 10 minutes
This includes chopping the vegetables (onion, bell pepper, zucchini, and tomatoes) and mincing the garlic. It’s quick and straightforward, perfect for busy nights when you need to get dinner on the table fast. - Cook Time: 15 minutes
The cooking time includes sautéing the onion and garlic, browning the ground beef, and cooking the vegetables until tender. It’s a quick process that allows the flavors to come together without spending too much time in the kitchen. - Total Time: 25 minutes
With prep and cook time combined, this dish takes just 25 minutes from start to finish, making it an ideal option for a tasty and quick weeknight dinner.
Nutritional Information (Per Serving):
- Calories: 350 kcal
Each serving of this Mediterranean Ground Beef Stir Fry packs a balanced amount of calories, providing a filling meal without going overboard. - Protein: 28g
Thanks to the ground beef, this dish offers a generous portion of protein, which is essential for muscle repair and growth. - Sodium: 500mg
The sodium content comes mainly from the seasoning and feta (if used). If you’re watching your sodium intake, consider using reduced-sodium feta or omitting it altogether.
Frequently Asked Questions:
- Can I use a different type of meat in this recipe? Absolutely! Ground turkey, chicken, or even ground lamb are great substitutes. Just keep in mind that leaner meats like turkey or chicken may need a little extra seasoning to enhance the flavor, as they tend to be milder in taste compared to ground beef.
- What vegetables can I substitute in the stir fry? You can get creative with the vegetables you use. If you don’t have zucchini or red bell peppers, you can replace them with eggplant, mushrooms, or even carrots. Just make sure to cut them into similar-sized pieces to ensure even cooking.
- Can I make this dish ahead of time? Yes! This stir fry holds up well for meal prep. You can cook the entire dish in advance and store it in airtight containers in the refrigerator for up to 4 days. It also freezes well for up to 3 months, making it a great make-ahead meal.
- Is this recipe gluten-free? Yes, this recipe is naturally gluten-free. Just ensure that any optional ingredients like feta or seasoning blends are also free from gluten. If you’re sensitive to gluten, it’s always best to check the labels.
Conclusion
This Mediterranean Ground Beef Stir Fry is the perfect combination of savory, fresh, and vibrant ingredients, all coming together in a quick and easy dish that’s full of flavor. It’s a fantastic weeknight dinner option that’s both satisfying and healthy, thanks to its abundance of protein and fresh vegetables. Plus, the versatility of this recipe allows you to customize it based on your preferences, dietary needs, and what you have on hand. Whether you’re looking for a high-protein meal or simply craving Mediterranean flavors, this stir fry is sure to become a family favorite.
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Mediterranean Ground Beef Stir Fry
- Total Time: 25 minutes
- Yield: 4 servings 1x
Description
This savory Mediterranean Ground Beef Stir Fry combines tender ground beef with fresh vegetables like zucchini, bell pepper, and cherry tomatoes. Flavored with fragrant oregano and paprika, it’s a quick, easy, and satisfying meal that’s perfect for busy weeknights. Topped with fresh parsley and optional crumbled feta cheese, it’s a dish that’s sure to impress with minimal effort.
Ingredients
Scale
- 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
- 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 a lower-fat version, you can use lean ground beef or substitute it with ground turkey.
- Feel free to swap the vegetables based on what you have available. Eggplant or mushrooms would work well in this dish.
- If you prefer more spice, you can add a pinch of red pepper flakes to the mix.
- 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: 5g
- Sodium: 500mg
- Fat: 22g
- Saturated Fat: 6g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 13g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 70mg
Keywords: Mediterranean, Ground Beef, Stir Fry, Quick Dinner, Healthy Recipe, Easy Meal