Looking for a quick, healthy, and protein-packed meal that’s bursting with flavor? This Mediterranean Ground Beef Stir Fry is the perfect dish! It’s a one-pan recipe loaded with lean ground beef, vibrant vegetables, fragrant spices, and fresh herbs, all tossed together in a savory Mediterranean-inspired sauce.
This dish is perfect for meal prep, weeknight dinners, or even a hearty lunch. It’s packed with protein, healthy fats, and fiber, making it both nutritious and satisfying. Whether you serve it over rice, quinoa, or lettuce wraps, this Mediterranean stir fry is gluten-free, low-carb, and full of wholesome goodness.
Ingredients
For the Stir Fry:
- 400g ground beef (lean or 80/20)
- 1 tablespoon olive oil (15ml)
- 1 small red onion, finely chopped (about 70g)
- 3 cloves garlic, minced (about 9g)
- 1 medium red bell pepper, diced (about 150g)
- 1 medium zucchini, diced (about 200g)
- 100g cherry tomatoes, halved
- 1 teaspoon ground cumin (2.5g)
- 1 teaspoon smoked paprika (2.5g)
- ½ teaspoon ground cinnamon (1g) (adds warmth to the dish)
- ½ teaspoon dried oregano (1g)
- Salt and black pepper to taste
- 2 tablespoons tomato paste (30g)
- 100ml beef broth
- 50g Kalamata olives, sliced
- 2 tablespoons crumbled feta cheese (optional, for garnish)
- 2 tablespoons fresh parsley, chopped (for garnish)
For Serving (Optional):
- Cooked rice, quinoa, or couscous
- Pita bread or lettuce wraps
Instructions
Step 1: Sauté the Aromatics
- Heat olive oil in a large skillet over medium heat.
- Add the chopped red onion and cook for 2-3 minutes until softened.
- Stir in the minced garlic and cook for another 30 seconds, until fragrant.
Step 2: Brown the Ground Beef
- Add the ground beef to the pan, breaking it apart with a spatula. Cook for about 5-7 minutes, until browned and no longer pink. Drain excess grease if needed.
Step 3: Add Vegetables and Spices
- Stir in the red bell pepper, zucchini, and cherry tomatoes. Sauté for about 3-4 minutes until slightly tender.
- Add the cumin, smoked paprika, cinnamon, oregano, salt, and black pepper. Stir well to coat the meat and vegetables in the spices.
Step 4: Create the Sauce
- Mix in the tomato paste and pour in the beef broth. Stir everything together and let it simmer for 5 minutes, allowing the flavors to blend and the sauce to thicken.
Step 5: Finish and Serve
- Remove the stir fry from heat and stir in the Kalamata olives.
- Garnish with fresh parsley and crumbled feta cheese if desired.
- Serve over rice, quinoa, couscous, or enjoy in pita bread or lettuce wraps for a low-carb option.
Nutrition Facts (Per Serving, Approx. 4 Servings)
- Calories: 350
- Protein: 30g
- Carbohydrates: 12g
- Fat: 22g
- Saturated Fat: 8g
- Cholesterol: 75mg
- Sodium: 600mg
- Fiber: 4g
Tips & Tricks for the Best Mediterranean Stir Fry
🫒 Use High-Quality Olives – Kalamata olives add an authentic Mediterranean touch. If you prefer a milder flavor, use green olives instead.
🧄 Layer the Spices – Adding cinnamon may seem unusual, but it enhances the Mediterranean depth of flavor. Don’t skip it!
🌱 Make It Vegetarian – Swap the ground beef for chickpeas or lentils to make a plant-based version of this stir fry.
🔥 Spice It Up – Add a pinch of red pepper flakes for a spicier kick!
🍋 Add Freshness – A squeeze of lemon juice at the end brightens up the dish.
Creative Variations to Try
🥚 Mediterranean Breakfast Bowl – Serve this stir fry with a fried or poached egg on top for a high-protein breakfast.
🍆 Eggplant Twist – Add diced eggplant for a richer Mediterranean flavor.
🥗 Mediterranean Salad Wraps – Serve the stir fry over fresh romaine lettuce leaves and drizzle with a tahini dressing.
🥙 Stuffed Pita Pockets – Fill warm pita bread with the stir fry and add a dollop of Greek yogurt or tzatziki for a delicious sandwich.
What to Serve with Mediterranean Ground Beef Stir Fry
🍞 Warm Pita Bread – The perfect way to scoop up every delicious bite.
🥗 Greek Salad – A simple salad with cucumber, tomatoes, olives, and feta cheese complements the flavors beautifully.
🌾 Couscous or Quinoa – A great grain option to soak up the flavorful sauce.
🍋 Tzatziki Sauce – A cool and creamy cucumber-yogurt sauce that pairs perfectly.
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