Mediterranean Diet Savory Stewed Ground Beef
Savor the bold, rich flavors of the Mediterranean with this hearty "Mediterranean Diet Savory Stewed Ground Beef" recipe. Featuring lean ground beef simmered in a fragrant tomato-based sauce infused with garlic, onion, and warm spices like cinnamon, cumin, and coriander, this dish is a true celebration of Mediterranean cuisine. Bursting with vibrant vegetables like zucchini, red bell pepper, and baby spinach, it’s both wholesome and packed with nutrients. A touch of fresh parsley and zesty lemon juice adds the perfect finishing touch, brightening every bite. Ready in under an hour, this comforting stew pairs perfectly with whole grain bread or brown rice, making it a nutritious and satisfying meal. Whether you're following a Mediterranean diet or simply seeking a new healthy recipe, this stewed ground beef is a flavorful, family-friendly choice.
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Recipe Information
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 pound ground beef, lean
- 14.5 ounces canned diced tomatoes
- 2 tablespoons tomato paste
- 1 cup water
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 2 cups baby spinach
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon cinnamon
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
- 2 tablespoons lemon juice
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the chopped onion and sauté for about 5 minutes until translucent.
Add the minced garlic and cook for another minute, until fragrant.
Increase the heat to medium-high and add the ground beef. Cook, breaking it apart with a spatula, until it is browned and no longer pink, about 8-10 minutes.
Drain excess fat, if necessary, and return the skillet to the heat.
Stir in the diced tomatoes, tomato paste, and water. Mix until well combined.
Add the red bell pepper, zucchini, cumin, coriander, cinnamon, and oregano. Stir to combine.
Bring the mixture to a simmer, then reduce the heat to low. Cover and let it stew for 20 minutes, stirring occasionally.
Remove the lid and stir in the baby spinach. Cook for another 5 minutes until the spinach is wilted.
Season the stew with salt and black pepper to taste.
Finish the dish with fresh parsley and a squeeze of lemon juice just before serving.
Serve hot with whole grain bread or over brown rice for a complete meal.
Nutrition Facts
Calories |
1326 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.8 g | 97% | |
| Saturated Fat | 21.5 g | 108% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 289 mg | 96% | |
| Sodium | 3333 mg | 145% | |
| Total Carbohydrate | 58.6 g | 21% | |
| Dietary Fiber | 21.2 g | 76% | |
| Total Sugars | 31.2 g | ||
| Protein | 107.7 g | 215% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 490 mg | 38% | |
| Iron | 24.1 mg | 134% | |
| Potassium | 2770 mg | 59% | |
*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.
