Mediterranean Diet Savory Ground Beef and Rice
Elevate your weeknight dinner game with this Mediterranean Diet Savory Ground Beef and Rice recipe—a hearty, flavor-packed dish that's as wholesome as it is satisfying. Featuring lean, grass-fed ground beef, aromatic spices like allspice, cinnamon, and cumin, and nutrient-dense long-grain brown rice, this one-pan wonder blends traditional Mediterranean flavors with effortless cooking techniques. Diced tomatoes and red bell peppers bring a touch of natural sweetness and vibrant color, while low-sodium broth ensures a rich, savory base. Ready in just 50 minutes, this dish is perfect for a quick, balanced meal and is topped with fresh parsley for a burst of brightness, with optional lemon wedges to add a zesty twist. Perfect for those seeking a healthy yet indulgent dinner idea packed with protein, whole grains, and robust spices, this recipe is a go-to for Mediterranean-inspired comfort food.
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Recipe Information
Ingredients
- 2 tablespoons Extra virgin olive oil
- 1 pound Ground beef (preferably lean, grass-fed)
- 1 medium Onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 cup Long-grain brown rice
- 2 cups Beef or vegetable broth, low-sodium
- 1 cup Canned diced tomatoes, drained
- 1 medium Red bell pepper, diced
- 1 teaspoon Ground cumin
- 0.5 teaspoon Ground allspice
- 0.5 teaspoon Ground cinnamon
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup Fresh parsley, chopped (for garnish)
- 1 lemon Lemon wedges (optional, for serving)
Instructions
Heat the extra virgin olive oil in a large skillet over medium-high heat.
Add the finely chopped onion and cook for about 3 minutes until translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the ground beef to the skillet, breaking it up with a wooden spoon, and cook until browned, about 5-7 minutes.
Drain any excess fat from the skillet, then stir in the ground cumin, ground allspice, ground cinnamon, salt, and black pepper.
Add the diced red bell pepper, drained diced tomatoes, and uncooked brown rice to the skillet, stirring to combine.
Pour in the low-sodium beef or vegetable broth and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the skillet with a lid, and simmer for 20-25 minutes until the rice is cooked and the liquid is absorbed.
Remove from heat and let the dish rest covered for 5 minutes before serving.
Garnish with fresh chopped parsley and serve with lemon wedges on the side for an optional citrus kick.
Nutrition Facts
Calories |
1675 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 100.8 g | 129% | |
| Saturated Fat | 32.9 g | 164% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 301 mg | 100% | |
| Sodium | 3428 mg | 149% | |
| Total Carbohydrate | 87.6 g | 32% | |
| Dietary Fiber | 15.0 g | 54% | |
| Total Sugars | 19.4 g | ||
| Protein | 104.1 g | 208% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 374 mg | 29% | |
| Iron | 19.1 mg | 106% | |
| Potassium | 2704 mg | 58% | |
*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.
