Mediterranean Ground Beef Stir-Fry
This Mediterranean-inspired ground beef stir-fry is packed with lean beef, colourful vegetables, aromatic herbs, and bold flavours. It’s a quick, healthy one-pan meal that’s perfect for busy weeknights and meal prep.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Ingredients
- 1 lb (450 g) lean ground beef
- 2 tablespoons olive oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 cup cherry tomatoes, halved
- 2 cups baby spinach
- ½ cup sliced Kalamata olives
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon smoked paprika
- ½ teaspoon ground cumin
- ÂĽ teaspoon crushed red pepper flakes (optional)
- Salt and freshly ground black pepper, to taste
- ½ cup (75 g) crumbled feta cheese
- 2 tablespoons chopped fresh parsley
- Juice of ½ lemon
Equipment
- Large skillet or sauté pan
- Cutting board
- Sharp knife
- Wooden spoon
Instructions
1. Brown the Beef
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
- Add the ground beef and cook for 6–8 minutes, breaking it apart until browned.
- Drain excess fat if necessary.
2. Cook the Vegetables
- Push the beef to one side of the pan.
- Add the remaining olive oil.
- Cook the onion and bell pepper for 3–4 minutes.
- Stir in the zucchini and cook for another 3 minutes.
- Add the garlic and cook for 30 seconds.
3. Season
Stir in:
- Oregano
- Basil
- Smoked paprika
- Cumin
- Red pepper flakes (if using)
- Salt and pepper
Mix well.
4. Finish the Stir-Fry
- Add the cherry tomatoes and olives.
- Cook for 2–3 minutes until the tomatoes begin to soften.
- Stir in the spinach and cook until just wilted.
- Squeeze in the lemon juice.
5. Garnish & Serve
- Sprinkle with crumbled feta cheese.
- Finish with fresh parsley.
- Serve immediately.
Serving Suggestions
Enjoy with:
- Cauliflower rice
- Brown rice
- Quinoa
- Warm pita bread
- Couscous
- A crisp Greek salad
- Roasted vegetables
Storage
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
Reheating
- Microwave: Heat for 2–3 minutes, stirring halfway through.
- Skillet: Reheat over medium heat with a splash of water or broth.
- Air Fryer: Heat at 175°C (350°F) for 4–6 minutes.
Tips for Success
- Use lean ground beef (90–93%) for less grease.
- Don’t overcook the vegetables—they should remain slightly crisp.
- Fresh lemon juice brightens all the Mediterranean flavours.
- Add feta just before serving so it stays creamy.
Variations
- Replace the ground beef with ground turkey, chicken, or lamb.
- Add sliced mushrooms or eggplant.
- Stir in a can of drained chickpeas for extra fibre and protein.
- Top with toasted pumpkin seeds for crunch.
- Use goat cheese instead of feta.
- Add fresh mint or dill for extra Mediterranean flavour.
Nutrition (Approximate per serving)
- Calories: 395
- Protein: 29 g
- Carbohydrates: 11 g
- Fat: 26 g
- Saturated Fat: 8 g
- Fibre: 3 g
- Sugar: 5 g
- Sodium: 560 mg
Nut Information
Nut-Free Ingredients
- Ground beef
- Olive oil
- Onion
- Garlic
- Bell pepper
- Zucchini
- Cherry tomatoes
- Spinach
- Kalamata olives
- Lemon
- Herbs and spices
- Fresh parsley
Contains
- âś” Milk (feta cheese)
Does NOT Contain
- Peanuts
- Tree nuts
- Eggs
- Wheat
- Soy (check the feta cheese if additives are used)
- Fish
- Shellfish
- Sesame
Cross-Contamination Note:
If preparing this dish for someone with a severe nut allergy, check the labels on the feta cheese, olives, and seasonings to ensure they are produced in a nut-free facility.
Frequently Asked Questions
Can I use another type of meat?
Yes. Ground turkey, chicken, lamb, or even plant-based ground meat all work well.
Can I make this dairy-free?
Certainly. Simply omit the feta cheese or use a dairy-free feta alternative.
Is this recipe low-carb?
Yes. With only about 11 g of carbohydrates per serving, it’s a great option for a lower-carb meal.
Can I meal prep this recipe?
Absolutely. Portion it into airtight containers and refrigerate for up to 4 days for quick lunches or dinners.
Can I add beans?
Yes. Chickpeas or cannellini beans are excellent additions if you don’t mind increasing the carbohydrate content.
What vegetables can I substitute?
Broccoli, mushrooms, eggplant, asparagus, green beans, or yellow squash all work beautifully.
Is this recipe gluten-free?
Yes, provided your feta cheese and seasonings are certified gluten-free.
How can I boost the protein?
Serve it with Greek yogurt on the side, add extra lean ground beef, or stir in cooked lentils or chickpeas for additional protein.
