Mediterranean Diet Stir-Fried Minced Meat with Vegetables
Elevate your weeknight dinners with this Mediterranean Diet Stir-Fried Minced Meat with Vegetables recipe—a vibrant, wholesome dish that combines lean ground turkey (or chicken) with an array of nutrient-packed vegetables like zucchini, eggplant, and spinach. Seasoned with the robust flavors of cumin, smoked paprika, oregano, and a citrusy burst of lemon juice, this easy skillet recipe is perfect for a quick and healthy meal option. Ready in just 35 minutes, it's ideal for busy days when you want something delicious yet nourishing. Serve it on its own or pair with warm whole-grain pita, fluffy quinoa, or fragrant couscous for a complete Mediterranean-inspired feast. With a focus on heart-healthy olive oil and fresh parsley, this dish embraces the essence of the Mediterranean diet, keeping your meals flavorful, balanced, and guilt-free.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 500 grams lean ground turkey (or ground chicken)
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 1 small eggplant, diced
- 250 grams cherry tomatoes, halved
- 100 grams baby spinach leaves
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat.
Add the minced meat (ground turkey or chicken) and cook, breaking it up with a spatula, until it’s browned and fully cooked, about 5-7 minutes. Remove the cooked meat from the skillet and set aside.
In the same skillet, heat the remaining tablespoon of olive oil.
Add the diced onion and minced garlic, cooking until fragrant and softened, about 2-3 minutes.
Stir in the red bell pepper, zucchini, and eggplant. Cook for 5-7 minutes, stirring occasionally, until the vegetables start to soften.
Add the cherry tomatoes, ground cumin, smoked paprika, dried oregano, sea salt, and black pepper. Cook for an additional 3-4 minutes, allowing the flavors to meld and the tomatoes to slightly break down.
Return the cooked minced meat to the skillet and mix it thoroughly with the vegetable mixture.
Add the baby spinach leaves, stirring until they wilt, about 1-2 minutes.
Remove the skillet from the heat and stir in the freshly chopped parsley and lemon juice for a bright, fresh flavor.
Serve warm, optionally garnished with additional parsley or a sprinkle of lemon zest. Perfect as a standalone dish or paired with whole-grain pita bread, quinoa, or couscous.
Nutrition Facts
Calories |
1239 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.1 g | 91% | |
| Saturated Fat | 14.7 g | 74% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 2803 mg | 122% | |
| Total Carbohydrate | 48.9 g | 18% | |
| Dietary Fiber | 16.0 g | 57% | |
| Total Sugars | 23.6 g | ||
| Protein | 112.5 g | 225% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 353 mg | 27% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 3736 mg | 79% | |
*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.
