Mediterranean Ground Beef Stir Fry: A Quick & Healthy Recipe

Mediterranean Ground Beef Stir Fry: Craving a quick, healthy, and incredibly flavorful meal that transports you straight to the sun-drenched shores of the Mediterranean? Look no further! This vibrant dish is ready in under 30 minutes and packed with fresh vegetables, aromatic herbs, and the savory goodness of ground beef. Forget boring weeknight dinners; this is a culinary adventure in a single pan!

While stir-fries are often associated with Asian cuisine, the concept of quickly cooking ingredients over high heat is universal. This Mediterranean Ground Beef Stir Fry draws inspiration from the region’s rich culinary heritage, incorporating ingredients like tomatoes, olives, feta cheese, and oregano – staples of the Mediterranean diet, known for its health benefits and delicious flavors. Think of it as a deconstructed gyro or souvlaki, simplified for a busy weeknight.

People adore this dish for its incredible versatility and satisfying taste. The combination of savory ground beef, tangy tomatoes, salty olives, and creamy feta creates a symphony of flavors that dance on your palate. Plus, it’s incredibly convenient! You can easily customize the vegetables to your liking, making it a perfect way to use up whatever you have in your fridge. Whether you’re a seasoned cook or a kitchen novice, this recipe is guaranteed to be a success. Get ready to experience a taste of the Mediterranean in every bite!

Ingredients:

• 1.5 lbs Ground Beef (preferably lean)
• 1 large Onion, chopped
• 2 cloves Garlic, minced
• 1 Red Bell Pepper, chopped
• 1 Yellow Bell Pepper, chopped
• 1 Zucchini, chopped
• 1 (14.5 oz) can Diced Tomatoes, undrained
• 1 (6 oz) can Tomato Paste
• 1/2 cup Kalamata Olives, pitted and halved
• 1/4 cup Sun-dried Tomatoes, oil-packed, drained and chopped
• 1/4 cup Fresh Parsley, chopped
• 2 tablespoons Olive Oil
• 1 tablespoon Dried Oregano
• 1 teaspoon Dried Basil
• 1/2 teaspoon Red Pepper Flakes (optional, for heat)
• 1/4 teaspoon Ground Cinnamon
• Salt and Black Pepper to taste
• Feta Cheese, crumbled (for garnish)
• Lemon wedges (for serving)
• Cooked Couscous or Quinoa (for serving)

Preparing the Vegetables and Ground Beef:

1. First, let’s get our veggies prepped! Chop the onion into small pieces. Mince the garlic – I like to use a garlic press for this, but finely chopping it works just as well.
2. Next, core and chop the red and yellow bell peppers. Remove the seeds and membranes, then dice them into bite-sized pieces.
3. Now, chop the zucchini. I usually cut it in half lengthwise, then slice it into half-moons. This helps them cook evenly.
4. Time for the ground beef! In a large skillet or wok, heat the olive oil over medium-high heat. Once the oil is shimmering, add the ground beef.
5. Break up the ground beef with a spoon or spatula. Cook, stirring occasionally, until it’s browned and no longer pink. This usually takes about 5-7 minutes.
6. Drain off any excess grease from the skillet. This step is important to prevent the stir-fry from becoming too oily.
7. Add the chopped onion to the skillet with the ground beef. Cook, stirring occasionally, until the onion is softened and translucent, about 3-5 minutes.
8. Add the minced garlic to the skillet. Cook for about 1 minute, stirring constantly, until fragrant. Be careful not to burn the garlic!

Adding the Remaining Ingredients and Simmering:

1. Add the chopped red and yellow bell peppers and zucchini to the skillet. Cook, stirring occasionally, until the vegetables are slightly softened, about 5-7 minutes.
2. Pour in the diced tomatoes (undrained) and tomato paste. Stir well to combine all the ingredients.
3. Add the Kalamata olives, sun-dried tomatoes, dried oregano, dried basil, red pepper flakes (if using), and ground cinnamon to the skillet.
4. Season with salt and black pepper to taste. Remember that the olives and sun-dried tomatoes are already salty, so start with a small amount of salt and adjust as needed.
5. Stir everything together thoroughly. Bring the mixture to a simmer, then reduce the heat to low.
6. Cover the skillet and let it simmer for at least 15-20 minutes, or longer if you have time. This allows the flavors to meld together beautifully. Stir occasionally to prevent sticking. The longer it simmers, the richer the flavor will become!
7. Taste and adjust the seasoning as needed. You might want to add more salt, pepper, oregano, or basil to suit your preferences.
8. Stir in the fresh parsley just before serving. This adds a burst of freshness and color to the dish.

Serving Suggestions:

1. Serve the Mediterranean ground beef stir-fry hot over cooked couscous or quinoa. I personally love it with couscous because it soaks up all the delicious sauce.
2. Garnish with crumbled feta cheese and lemon wedges. The feta adds a salty, tangy flavor, and the lemon juice brightens up the dish.
3. For an extra touch, you can drizzle a little olive oil over the top before serving.
4. This dish is also great served with a side of warm pita bread or crusty bread for dipping into the sauce.
5. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.

Tips and Variations:

• Spice it up! If you like a little more heat, add more red pepper flakes or a pinch of cayenne pepper.
• Add more vegetables! Feel free to add other vegetables to the stir-fry, such as eggplant, mushrooms, or spinach.
• Use different types of olives! If you don’t have Kalamata olives, you can use other types of olives, such as green olives or black olives.
• Make it vegetarian! Substitute the ground beef with lentils or chickpeas for a vegetarian version.
• Add a touch of sweetness! A teaspoon of honey or maple syrup can add a subtle sweetness to the dish.
• Use fresh herbs! If you have fresh oregano and basil, use them instead of dried herbs for a more intense flavor. Use about 1 tablespoon of each, chopped.
• Make it ahead of time! This dish can be made ahead of time and reheated later. The flavors actually improve as it sits.
• Serve it in a pita! Spoon the stir-fry into warm pita bread for a delicious and easy lunch or dinner.
• Add a dollop of Greek yogurt! A dollop of Greek yogurt on top adds a creamy tanginess that complements the other flavors.
• Don’t overcook the vegetables! You want the vegetables to be tender-crisp, not mushy.

Detailed Notes on Ingredients:

Ground Beef:

I prefer using lean ground beef (90% lean or higher) to minimize the amount of grease in the stir-fry. However, you can use any type of ground beef you prefer. Just be sure to drain off any excess grease after browning.

Kalamata Olives:

Kalamata olives have a rich, briny flavor that is characteristic of Mediterranean cuisine. If you can’t find Kalamata olives, you can substitute them with other types of olives, but the flavor will be slightly different.

Sun-dried Tomatoes:

Oil-packed sun-dried tomatoes are best for this recipe because they are softer and more flavorful than dry-packed sun-dried tomatoes. Be sure to drain them well before chopping.

Spices:

The combination of oregano, basil, red pepper flakes, and cinnamon gives this dish its distinctive Mediterranean flavor. Don’t be afraid to experiment with other spices, such as cumin or coriander.

Serving Suggestions:

Couscous and quinoa are both great options for serving with this stir-fry. You can also serve it with rice, pasta, or even mashed potatoes. The crumbled feta cheese and lemon wedges are essential for adding a final touch of flavor and freshness.

Why this recipe works:

This recipe is a winner because it’s quick, easy, and packed with flavor. The combination of ground beef, vegetables, olives, sun-dried tomatoes, and spices creates a delicious and satisfying meal that everyone will love. Plus, it’s a great way to use up leftover vegetables in your refrigerator.

Health Benefits:

This Mediterranean ground beef stir-fry is not only delicious but also healthy. It’s a good source of protein, fiber, and vitamins. The vegetables provide essential nutrients, and the olive oil is a healthy fat. By using lean ground beef, you can keep the fat content relatively low.

Conclusion:

This Mediterranean ground beef stir fry isn’t just another weeknight dinner; it’s a vibrant explosion of flavors that will transport your taste buds straight to the sun-drenched shores of the Mediterranean. The combination of savory ground beef, bright vegetables, and aromatic spices creates a dish that’s both satisfying and incredibly healthy. It’s quick, easy, and customizable, making it the perfect solution for busy weeknights or when you’re craving something delicious and nutritious.

But what truly makes this recipe a must-try? It’s the harmonious blend of textures and tastes. The tender ground beef, the crisp-tender vegetables, and the tangy feta cheese all come together to create a symphony of flavors in every bite. And let’s not forget the health benefits! Packed with protein, fiber, and essential vitamins, this stir fry is a guilt-free way to enjoy a hearty and flavorful meal.

Serving Suggestions and Variations:

The beauty of this recipe lies in its versatility. Feel free to experiment with different vegetables based on what you have on hand or what’s in season. Bell peppers, zucchini, eggplant, and even artichoke hearts would all be fantastic additions.

* Serving Suggestions: Serve this delicious stir fry over a bed of fluffy couscous, quinoa, or brown rice for a complete and satisfying meal. You can also enjoy it on its own as a lighter option. A dollop of Greek yogurt or a drizzle of tahini sauce adds a creamy richness that complements the flavors perfectly. For a low-carb option, serve it over cauliflower rice or zucchini noodles. A sprinkle of fresh herbs like parsley or dill adds a final touch of freshness.

* Variations: Want to kick up the heat? Add a pinch of red pepper flakes or a dash of your favorite hot sauce. For a vegetarian version, substitute the ground beef with crumbled tofu or chickpeas. If you’re not a fan of feta cheese, goat cheese or halloumi would also work well. You can also add a squeeze of lemon juice at the end for an extra burst of citrusy flavor. Consider adding Kalamata olives for a salty, briny kick. Another great variation is to incorporate sun-dried tomatoes for a concentrated burst of sweetness and umami.

I truly believe that this Mediterranean ground beef stir fry will become a staple in your kitchen. It’s a recipe that’s easy to adapt to your own preferences and dietary needs, and it’s guaranteed to impress your family and friends.

So, what are you waiting for? Gather your ingredients, fire up your stove, and get ready to experience the taste of the Mediterranean. I’m confident that you’ll love this recipe as much as I do.

And now, for the most important part: I want to hear from you! Once you’ve tried this recipe, please share your experience in the comments below. Let me know what variations you tried, what your family thought, and any tips or tricks you discovered along the way. Your feedback is invaluable, and it helps me to create even better recipes for you in the future. Happy cooking!

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