Mediterranean Diet Spicy Beef and Vegetable Stew
Warm, hearty, and packed with rich Mediterranean flavors, this Spicy Beef and Vegetable Stew is a nourishing delight for any occasion. Combining lean, grass-fed beef with a vibrant mix of fresh vegetables like zucchini, bell peppers, carrots, and celery, this dish is elevated by a robust blend of smoked paprika, ground cumin, coriander, and a touch of red pepper flakes for a subtle, spicy kick. Simmered to tender perfection in a savory, low-sodium beef stock, with unsalted crushed tomatoes adding a luscious base, this wholesome stew fits seamlessly into a Mediterranean diet. The addition of fresh lemon juice and parsley as garnishes brings brightness and balance, making it a perfect dish for cozy dinners or meal prep. Ready in just 20 minutes of prep and simmered for 90 minutes, it’s ideal for feeding up to six people. Pair it with crusty whole-grain bread or enjoy it on its own for a healthy, comforting meal!
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Recipe Information
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1.5 pounds beef stew meat (lean, grass-fed, cut into 1-inch cubes)
- 1 large yellow onion (diced)
- 1 large bell pepper (diced, any color)
- 2 medium carrots (peeled and sliced into rounds)
- 2 celery stalks (sliced)
- 1 medium zucchini (diced)
- 1 28-ounce can canned crushed tomatoes (unsalted)
- 4 cups beef stock (low-sodium)
- 4 garlic cloves (minced)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon ground coriander
- 0.5 teaspoon red pepper flakes
- 1 teaspoon dried oregano
- 1 teaspoon salt (or to taste)
- 0.5 teaspoon black pepper (freshly ground, or to taste)
- 2 tablespoons fresh parsley (chopped, for garnish)
- 1 tablespoon lemon juice (fresh, optional but recommended)
Instructions
Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium-high heat.
Season the beef stew meat with a pinch of salt and black pepper. Add the beef to the pot in batches, browning each piece on all sides for 2–3 minutes. Remove the browned beef and set aside.
In the same pot, add the diced onion, bell pepper, carrots, and celery. Sauté for 5–7 minutes, stirring occasionally, until the vegetables soften slightly.
Stir in the minced garlic, ground cumin, smoked paprika, ground coriander, red pepper flakes, and dried oregano. Cook for 1 minute until fragrant.
Return the browned beef to the pot, along with the canned crushed tomatoes and beef stock. Stir to combine and bring the mixture to a gentle boil.
Reduce the heat to low, cover the pot, and let the stew simmer for 45 minutes, stirring occasionally.
After 45 minutes, add the diced zucchini to the pot. Continue to simmer the stew, uncovered, for another 20–30 minutes, or until the beef is tender, and the vegetables are fully cooked.
Taste the stew and adjust the seasoning with additional salt and black pepper if needed.
Turn off the heat and stir in the fresh lemon juice, if using, for a bright, tangy finish.
Ladle the stew into bowls and garnish with freshly chopped parsley. Serve hot and enjoy!
Nutrition Facts
Calories |
1772 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.8 g | 111% | |
| Saturated Fat | 26.1 g | 131% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 476 mg | 159% | |
| Sodium | 3435 mg | 149% | |
| Total Carbohydrate | 67.7 g | 25% | |
| Dietary Fiber | 18.3 g | 65% | |
| Total Sugars | 29.8 g | ||
| Protein | 195.5 g | 391% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 397 mg | 31% | |
| Iron | 24.3 mg | 135% | |
| Potassium | 4593 mg | 98% | |
*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.
