Mediterranean Diet Hearty Beef Casserole
Dive into the comforting flavors of the Mediterranean with this hearty beef casserole, a dish that's as nutritious as it is satisfying. Made with lean ground beef, an array of vibrant vegetables like zucchini, bell peppers, and onions, and infused with aromatic herbs like oregano and thyme, this casserole fits perfectly into the Mediterranean diet. The rich, slow-simmered base of diced tomatoes and low-sodium beef broth creates a savory, wholesome foundation, while briny black olives and creamy feta cheese add bursts of bold flavor. Finished with a sprinkle of fresh parsley, this one-pan wonder is both flavorful and heart-healthy. Ideal for family dinners, it's baked to perfection, delivering a dish that's warm, comforting, and packed with nourishment.
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Recipe Information
Ingredients
- 500 grams lean ground beef
- 2 tablespoons extra virgin olive oil
- 1 large onion
- 2 medium bell peppers (red and yellow)
- 3 garlic cloves
- 1 medium zucchini
- 400 grams canned diced tomatoes
- 2 tablespoons tomato paste
- 250 milliliters low-sodium beef broth
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 50 grams black olives
- 2 tablespoons fresh parsley
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 100 grams feta cheese
Instructions
Preheat your oven to 180°C (350°F).
In a large skillet, heat olive oil over medium heat. Add the ground beef and cook until browned, breaking it apart with a spoon, about 5-7 minutes.
Chop the onion, bell peppers, and zucchini into bite-sized pieces. Mince the garlic cloves.
Remove the browned beef from the skillet and set aside. In the same skillet, add the chopped onion, bell peppers, and minced garlic. Sauté for about 5 minutes until vegetables are softened.
Add the zucchini to the skillet and cook for another 3 minutes, ensuring all vegetables are tender.
Return the beef to the skillet and add the diced tomatoes, tomato paste, and beef broth. Stir to combine.
Season the mixture with dried oregano, dried thyme, salt, and black pepper. Stir in the black olives.
Transfer the mixture to a large oven-safe casserole dish. Cover with a lid or aluminum foil.
Bake in the preheated oven for 45 minutes, allowing all flavors to meld together.
Remove the casserole from the oven. Crumble the feta cheese over the top and sprinkle with fresh parsley before serving.
Nutrition Facts
Calories |
1792 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 105.4 g | 135% | |
| Saturated Fat | 37.2 g | 186% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 407 mg | 136% | |
| Sodium | 6772 mg | 294% | |
| Total Carbohydrate | 81.8 g | 30% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 48.9 g | ||
| Protein | 132.3 g | 265% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 814 mg | 63% | |
| Iron | 23.0 mg | 128% | |
| Potassium | 2674 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
