Mediterranean Diet Savoury Rice with Ground Meat
Elevate your dinner routine with this Mediterranean Diet Savoury Rice with Ground Meat, a wholesome and flavorful one-pan dish that's as nutritious as it is delicious. Lean ground beef or turkey melds perfectly with fragrant cumin, oregano, and paprika, while a medley of vegetables—including red bell peppers, zucchini, and tomatoes—adds vibrant color and hearty texture. Long-grain brown rice absorbs the rich essence of chicken or vegetable broth, transforming into a tender and savory base. Finished with a zesty splash of lemon juice and a sprinkle of fresh parsley, this recipe is a complete meal packed with Mediterranean-inspired goodness. Ready in just 50 minutes, it's ideal for busy weeknights or casual gatherings. Perfect for fans of healthy recipes, nutrient-dense meals, and Mediterranean-style cooking!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 300 grams ground lean beef or turkey
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 3 medium tomatoes, diced
- 1 cup long grain brown rice
- 2 cups chicken or vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 0.5 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 0.5 lemon, juiced
Instructions
Heat the olive oil in a large skillet or saucepan over medium heat.
Add the ground beef or turkey and cook until browned, breaking it apart with a spatula, about 5-7 minutes. Drain any excess fat if needed.
Add the chopped onion and minced garlic to the pan and sauté until the onion is translucent.
Stir in the red bell pepper and zucchini, cooking until just tender about 5 minutes.
Add the diced tomatoes and cook for an additional 3 minutes until they start to soften.
Stir in the uncooked brown rice, allowing it to lightly toast for 1-2 minutes.
Add the chicken or vegetable broth, cumin, oregano, paprika, salt, and black pepper to the skillet. Stir to combine everything thoroughly.
Bring the mixture to a boil, then reduce the heat to low and cover. Let it simmer for 25 minutes, or until the rice is cooked through and absorbed most of the liquid.
Remove the skillet from heat and let it sit for 5 minutes, covered, to allow any remaining moisture to be absorbed.
Fluff the rice mixture with a fork, stir in the freshly chopped parsley, and drizzle with lemon juice.
Serve warm and enjoy!
Nutrition Facts
Calories |
1472 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.6 g | 108% | |
| Saturated Fat | 26.3 g | 132% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 3187 mg | 139% | |
| Total Carbohydrate | 94.2 g | 34% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 25.8 g | ||
| Protein | 96.0 g | 192% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 284 mg | 22% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 3138 mg | 67% | |
*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.
