Mediterranean Diet Savory Ground Beef with Beans
Savor the comforting flavors of the Mediterranean with this hearty and healthy Mediterranean Diet Savory Ground Beef with Beans recipe, perfect for weeknight dinners or meal prep. This protein-packed dish features lean ground beef simmered with aromatic spices like cumin, coriander, smoked paprika, and cinnamon for a rich and exotic profile. Paired with tender cannellini beans, nutrient-dense spinach, and brightened with fresh parsley and a hint of lemon zest, it’s a wholesome one-pan meal that’s both flavorful and satisfying. Ready in just 45 minutes, this Mediterranean-inspired delight is a vibrant blend of balanced nutrition and bold taste, ideal for those seeking a delicious way to embrace heart-healthy eating. Serve it warm with crusty bread or over a bed of fluffy grains to complete your Mediterranean dining experience.
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Recipe Information
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 pound lean ground beef
- 1 medium, chopped yellow onion
- 3 minced garlic cloves
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 0.5 teaspoon cinnamon
- 14.5 ounces canned diced tomatoes
- 15 ounces, drained and rinsed canned cannellini beans
- 1 cup low-sodium chicken or vegetable broth
- 3 cups baby spinach
- 0.25 cup, chopped fresh parsley
- 1 teaspoon sea salt
- 0.5 teaspoon freshly ground black pepper
- 1 zested and juiced lemon
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the ground beef, breaking it apart with a spatula, and cook until browned, about 5-7 minutes.
Sprinkle the ground cumin, ground coriander, smoked paprika, and cinnamon over the beef. Stir to combine the spices evenly.
Pour in the canned diced tomatoes with their juices, cannellini beans, and chicken or vegetable broth. Stir everything together.
Bring the mixture to a simmer, then reduce the heat to low. Let it cook for 10 minutes to allow the flavors to meld.
Stir in the baby spinach and cook until it wilts, about 2-3 minutes.
Add the chopped parsley, sea salt, and freshly ground black pepper. Adjust seasoning to taste.
Remove from heat and finish with lemon zest and juice for freshness.
Serve hot, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1618 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 77.2 g | 99% | |
| Saturated Fat | 21.3 g | 106% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 289 mg | 96% | |
| Sodium | 4542 mg | 197% | |
| Total Carbohydrate | 108.8 g | 40% | |
| Dietary Fiber | 36.6 g | 131% | |
| Total Sugars | 18.7 g | ||
| Protein | 127.0 g | 254% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 565 mg | 43% | |
| Iron | 30.3 mg | 168% | |
| Potassium | 2732 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.
