Mediterranean Diet Stir-Fried Beef with Vegetables
Elevate your weeknight dinners with this Mediterranean Diet Stir-Fried Beef with Vegetables, a quick, healthy, and flavor-packed dish inspired by the wholesome principles of Mediterranean cuisine. This vibrant recipe is loaded with tender strips of lean beef, colorful veggies like bell peppers, zucchini, cherry tomatoes, and red onion, all expertly seasoned with garlic, oregano, cumin, and a drizzle of fresh lemon juice. Cooked in heart-healthy extra virgin olive oil, the dish comes together in just 30 minutes, offering a nutritious meal that's as delicious as it is easy to prepare. Garnished with fresh parsley for a burst of herby freshness, this stir-fry pairs perfectly with whole-grain rice or quinoa for a satisfying Mediterranean feast. Whether you’re looking for a low-carb, protein-rich option or a meal bursting with Mediterranean flavors, this recipe has you covered!
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Recipe Information
Ingredients
- 400 grams Lean beef (sirloin or flank steak, thinly sliced)
- 1 large Red bell pepper (thinly sliced)
- 1 medium Zucchini (sliced into thin rounds or half-moons)
- 150 grams Cherry tomatoes (halved)
- 1 medium Red onion (thinly sliced)
- 3 cloves Garlic cloves (minced)
- 2 tablespoons Extra virgin olive oil
- 1 teaspoon Dried oregano
- 0.5 teaspoons Ground cumin
- 2 tablespoons Fresh parsley (chopped)
- 0.75 teaspoons Salt
- 0.5 teaspoons Black pepper (freshly ground)
- 0.5 medium-sized lemon Fresh lemon (juice)
Instructions
Place the thinly sliced beef in a bowl and season with 0.25 teaspoons of salt, 0.25 teaspoons of black pepper, and the juice of half a lemon. Mix well and set aside to marinate while you prepare the vegetables.
Heat 1 tablespoon of extra virgin olive oil in a large skillet or wok over medium-high heat. Once hot, add the marinated beef and stir-fry for 2-3 minutes, or until the beef is browned but not fully cooked through. Remove from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the minced garlic and red onion, and sauté for 1-2 minutes until fragrant.
Add the red bell pepper and zucchini to the skillet. Stir-fry for 3-4 minutes until the vegetables start to soften.
Stir in the cherry tomatoes, dried oregano, ground cumin, and the remaining 0.5 teaspoons of salt and 0.25 teaspoons of black pepper. Cook for an additional 2-3 minutes until the tomatoes begin to soften and release their juices.
Return the beef to the skillet and stir to combine with the vegetables. Cook for another 2-3 minutes or until the beef is fully cooked through.
Remove from heat and sprinkle the chopped parsley over the stir-fry. Toss briefly to combine.
Serve warm. Optionally, enjoy with a side of whole-grain rice, quinoa, or a slice of whole-grain bread for a complete Mediterranean diet meal.
Nutrition Facts
Calories |
299 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 70 mg | 23% | |
| Sodium | 427 mg | 19% | |
| Total Carbohydrate | 8.8 g | 3% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 4.8 g | ||
| Protein | 27.5 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 42 mg | 3% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 667 mg | 14% | |
*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.
