Mediterranean Diet Savory Beef Rice Bowl
Indulge in the vibrant flavors of the Mediterranean with this irresistible Mediterranean Diet Savory Beef Rice Bowl. Packed with tender slices of lean beef, sautéed garlic, onions, and a medley of colorful bell peppers, zucchini, and cherry tomatoes, this wholesome dish is seasoned with warm spices like cumin and coriander to create a rich, aromatic profile. Served over nutty brown rice and finished with zesty lemon juice, fresh parsley, and optional feta cheese and sliced olives, it's a perfect balance of hearty and fresh. Ready in under an hour, this protein-packed rice bowl is a satisfying and nutritious option ideal for lunch or dinner. Aromatic, wholesome, and customizable, it embodies the Mediterranean diet's focus on healthy ingredients and bold flavors.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 500 grams lean beef (such as sirloin or flank steak), sliced into thin strips
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 3 garlic cloves, minced
- 1 medium onion, finely chopped
- 2 medium bell peppers, sliced
- 1 medium zucchini, sliced
- 150 grams cherry tomatoes, halved
- 1 teaspoon ground cumin
- 1 teaspoon coriander
- 2 cups cooked brown rice
- 2 tablespoons fresh parsley, chopped
- 1 lemon, juiced
- 50 grams olives, sliced (optional)
- 50 grams feta cheese, crumbled (optional)
Instructions
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
Season the sliced beef with salt and black pepper.
Add the beef to the skillet and cook until browned and cooked through, about 4-5 minutes. Remove the beef from the skillet and set aside.
In the same skillet, add the remaining olive oil and reduce heat to medium.
Add the minced garlic and chopped onion to the skillet, sautéing until the onion becomes translucent, about 3 minutes.
Add the sliced bell peppers and zucchini to the skillet and cook until tender, about 5 minutes.
Mix in the cherry tomatoes, ground cumin, and coriander, stirring frequently for another 3 minutes.
Return the cooked beef to the skillet, and toss it with the vegetable mixture to combine.
Add the cooked brown rice to the skillet and stir until evenly mixed and heated through.
Remove the skillet from the heat and stir in the lemon juice and fresh parsley.
Serve the beef rice mixture in bowls and garnish with sliced olives and feta cheese if desired.
Nutrition Facts
Calories |
508 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.9 g | 28% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 99 mg | 33% | |
| Sodium | 1006 mg | 44% | |
| Total Carbohydrate | 39.8 g | 14% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 8.0 g | ||
| Protein | 39.8 g | 80% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 134 mg | 10% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 1053 mg | 22% | |
*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.
