Mediterranean Ground Beef Recipes: A Flavorful Journey

Mediterranean cuisine, known for its emphasis on fresh, whole ingredients and vibrant flavors, offers a wealth of possibilities when combined with ground beef. While ground beef may not be the first ingredient that comes to mind when thinking of Mediterranean food, it can be a versatile and delicious addition to various dishes. This article explores a range of Mediterranean ground beef recipes, from bowls and stir-fries to skillets and wraps, showcasing the adaptability and health benefits of this culinary fusion.

Mediterranean Beef Bowls: A Customizable Delight

Mediterranean Beef Bowls are a quick, flavorful, protein-packed meal perfect for busy weeknights. These bowls offer a satisfying and customizable way to enjoy the bold flavors of the Mediterranean. The beauty of a bowl meal is that it’s got everything you need.

Key Ingredients

• Ground Beef: The star of the bowl, providing a hearty and protein-rich base. Lean ground beef is recommended, but fattier beef can be used, ensuring excess fat is drained.
• Baharat: A warm Middle Eastern spice blend, typically including cinnamon, paprika, cumin, and coriander, which infuses the beef with a rich, savory depth and a hint of sweetness.
• Whole Grains: Bulgur, farro, barley, or brown rice serve as a hearty and nutritious base for the bowls. Jasmine rice is also a great option.
• Vegetables: A colorful mix of vegetables, such as onions, garlic, bell peppers, radishes, tomatoes, and cucumbers, adds freshness and crunch.
• Herbs: Fresh cilantro, parsley, and dill brighten the dish with their aromatic flavors.
• Olives: Castelvetrano or Kalamata olives provide salty, briny bites that balance the richness of the beef.
• Creamy Dressing: Tahini Sauce or Creamy Feta Dressing adds a luscious element.
• Harissa Oil (optional): Extra virgin olive oil infused with harissa paste and Aleppo pepper provides a spicy kick.

Preparation

1. Prepare the Harissa Oil (optional): Warm extra virgin olive oil in a small skillet over medium heat. Add harissa paste and Aleppo pepper flakes, stirring to combine. Set aside to cool.
2. Cook the Vegetables: Heat extra virgin olive oil in a large nonstick pan over medium-high heat. Add finely chopped onion, garlic cloves, and diced bell pepper. Season with kosher salt and freshly ground black pepper. Cook, stirring regularly, until the vegetables are fragrant and softened.
3. Cook the Ground Beef: Add lean ground beef to the pan and season with kosher salt. Break up the beef and cook, stirring regularly, until browned. Drain excess fat if necessary. Stir in baharat seasoning and smoked Spanish paprika, cooking until the meat is fully browned.
4. Prepare the Toppings: Slice radishes, chop fresh herbs, and pit olives.
5. Fill the Base: Re-warm cooked whole grains and divide them among serving bowls.
6. Top and Finish: Top each bowl with the cooked ground beef mixture. Drizzle with harissa oil (if using), followed by Tahini Sauce or Creamy Feta Dressing. Garnish with the prepared tomato and cucumber mixture, sliced radishes, chopped fresh herbs, and olives.

Adaptations

• Swap the Meat: Use ground lamb, turkey, or lentils for a different take.
• Make it Vegan: Lentils make a great plant-based alternative to ground beef.
• Try a Different Seasoning Blend or Sauce: If you don’t have baharat, try seasoning the meat with Greek oregano and serving it with tzatziki. Or go Moroccan with ras el hanout and chermoula.

Mediterranean Ground Beef Stir-Fry: A Weeknight Staple

This Mediterranean Ground Beef Stir Fry is a fast, flavorful one-pan meal packed with vibrant veggies and protein. Inspired by cooking classes in Greece, this dish is quick, hearty, and full of bold, Mediterranean flavors.

Key Ingredients

• Ground Beef: Provides a protein-rich base for the stir-fry. Using 90% lean ground beef minimizes the need for draining excess fat.
• Olive Oil: A heart-healthy fat used for sautéing the beef and vegetables.
• Vegetables: A colorful assortment of Mediterranean vegetables, such as onion, bell pepper, zucchini, cherry tomatoes, and baby spinach, adds nutrients and flavor.
• Seasonings: A blend of oregano, basil, cumin, paprika, smoked paprika, salt, and pepper creates a rich and aromatic flavor profile.
• Lemon Juice: Adds a zesty brightness to the dish.
• Feta Cheese (optional): Provides a salty and tangy finish.

Preparation

1. Sauté the Beef: Heat olive oil in a large skillet over medium heat. Add the ground beef and cook, breaking it up with a spatula, until browned. Drain off any excess fat.
2. Add Veggies: Stir in the diced onion, bell pepper, zucchini, and garlic. Cook until the vegetables are tender.
3. Season the Stir Fry: Sprinkle in oregano, basil, cumin, paprika, smoked paprika, salt, and pepper.
4. Finish with Tomatoes & Lemon: Add the cherry tomatoes and squeeze in the juice of half a lemon. Cook until the tomatoes are blistered and saucy.
5. Top and Serve: Turn off the heat and sprinkle with crumbled feta (if using).

Adaptations

• Make it Vegetarian: Omit the ground beef and add more vegetables, such as eggplant and tomatoes.
• Make it Spicy: Add red pepper flakes or other chili peppers to the stir-fry.
• Kid-Friendly: Dial back the spices if needed.

Serving Suggestions

• Serve over rice, lentils, or quinoa for a satiating meal.
• Serve as ground beef lettuce wraps.
• Incorporate into a protein-packed breakfast.

Mediterranean Ground Beef Skillet: A Quick and Easy Dinner

The Mediterranean Ground Beef Skillet is a quick and easy weeknight meal that combines ground beef with fresh vegetables, warm spices, and feta cheese. This one-skillet recipe is adaptable and can be on your table in under 20 minutes.

Key Ingredients

• Ground Beef: Provides a protein-rich base. Using 80/20 ground beef adds extra flavor from the fat.
• Olive Oil: Used for sautéing the vegetables and ground beef.
• Vegetables: A mix of red onion, zucchini, bell pepper, cherry tomatoes, and fire-roasted diced tomatoes adds freshness and flavor.
• Chickpeas: Add protein and fiber to the dish. White beans can also be used.
• Spices: A blend of cinnamon, oregano, allspice, clove, and cumin creates a warm and aromatic flavor profile.
• Feta Cheese: Provides a creamy and tangy finish.

Preparation

1. Sauté the Vegetables: Heat olive oil in a large skillet over medium heat. Add the garlic and red onion and sauté until fragrant. Add the bell pepper, zucchini, and cherry tomatoes and sauté until the vegetables begin to become tender. Remove the vegetables from the skillet and set aside.
2. Cook the Ground Beef: Add more olive oil to the skillet. Add the ground beef, oregano, coriander, cinnamon, cumin, allspice, clove, crushed red pepper, cayenne pepper, salt, and pepper. Sauté until the beef is fully cooked. Drain the fat from the ground beef.
3. Combine and Simmer: Return the ground beef to the skillet along with the bell peppers, zucchinis, and tomatoes. Add the tomato sauce, diced tomatoes, and chickpeas. Simmer until heated through.
4. Garnish and Serve: Remove from heat and garnish with green onions, parsley, and feta cheese. Serve warm over basmati or jasmine rice.

Adaptations

• Vegetables: Add extra vegetables like green pepper, brussels sprouts, green beans, artichokes, green peas, mushrooms, celery, baby corn, eggplant, or zucchini.
• Spice: Adjust the spices to your liking. Za’atar or sweet paprika can be added.
• Cheese: Use a plant-based alternative to feta cheese for a dairy-free option.
• Potatoes: Add diced russet potatoes or sweet potatoes for a heartier dish.
• Other Ingredients: Add olives, capers, or sun-dried tomatoes for extra flavor.

Mediterranean Ground Beef & Rice: A Hearty and Flavorful Staple

This Mediterranean Ground Beef & Rice recipe is a flavorful and healthy dish that is easy to make with minimal prep time. It's inspired by the Arabic dish "hashweh," which consists of ground beef, onions, and spices.

Read also: A Review of the Mediterranean Diet in Kidney Disease

Key Ingredients

• Ground Beef: The main source of protein.
• Rice: Long grain rice is recommended for its firmer texture and less starch. Basmati rice is a great option for extra fluffy rice.
• Onions: Add flavor and sweetness to the dish.
• 7 Spice Seasoning: A blend of spices that adds a warm and aromatic flavor.
• Chicken Broth: Provides moisture and flavor to the rice. Vegetable broth or water can be used as substitutes.
• Chickpeas: Add protein and fiber to the dish.

Preparation

1. Brown the Ground Beef and Soften the Onions: In a large pot, heat olive oil over medium heat. Add the onions and ground beef and season with the 7 Spice and salt and pepper. Cook until the onions are soft and the ground beef is browned.
2. Add the Rice and Broth: Add the chickpeas and the rice, remaining salt and stir to combine. Pour over the chicken broth or water, mix all of the ingredients together and bring to a boil.
3. Simmer and Steam: Simmer for 15 minutes, then remove from the heat but keep covered for 5-10 more minutes.
4. Fluff and Serve: Fluff the rice using a fork to give it a gentle toss. Serve with a salad and plain yogurt or a side of vegetables.

Tips for Success

• Use a wooden spatula to break up the ground beef as you’re cooking.
• Don’t use short grain rice.
• Allow the rice to steam before fluffing it to allow the grains to separate.

Adaptations

• Add in whatever vegetables you have to this dish.
• Use water or vegetable broth in the place of chicken broth.

Mediterranean Beef Bowls with Jasmine Rice and Chickpeas

These Mediterranean Beef Bowls are a family favorite, made with jasmine rice and chickpeas, seasoned ground beef, tomatoes, cucumbers, hummus, feta, and fresh herbs. They are an easy and customizable weeknight meal.

Key Ingredients

• Jasmine Rice: Provides a fragrant and fluffy base for the bowl.
• Chickpeas: Add protein, fiber, and satiety to the recipe.
• Ground Beef: Seasoned with garlic powder, oregano, and dill.
• Tomatoes and Cucumbers: Add freshness and crunch.
• Pickled Onions: Provide a tangy and flavorful element.
• Hummus: Spread on the bottom of the bowl for added flavor and creaminess.
• Feta Cheese: Crumbled on top for a salty and tangy finish.
• Fresh Herbs: Parsley, chives, and dill add freshness and aroma.

Preparation

1. Cook the Rice and Chickpeas: Heat chicken stock in a saucepan over medium heat. Once boiling, add the rice and salt and pepper. Bring to a boil, then reduce to a simmer and cover. Cook until the liquid is absorbed. Stir the chickpeas into the rice.
2. Brown the Ground Beef: Heat olive oil in a large saucepan over medium heat. Season the beef all over with the salt and pepper. Add the beef and let it brown on one side. Flip and let it brown on the other side. Then break it apart, using a meat masher or a wooden spoon, until tiny crumbles remain. Stir in the garlic powder, oregano, and dill. Cook, stirring often, until the beef is browned and any fat in the skillet has cooked off.
3. Prepare the Toppings: Chop the cucumbers and tomatoes.
4. Assemble the Bowls: Spoon hummus in the bottom of a bowl and swirl it around. Add a scoop of the rice with chickpeas. Add a scoop of the ground beef. Top with the cucumbers and tomatoes, some pickled onions, a sprinkle of feta cheese, and the fresh herbs.

Health Benefits of Mediterranean Ground Beef Recipes

Incorporating Mediterranean-style dishes into your meal plan can offer numerous health benefits. The Mediterranean Diet is based on the cuisine and lifestyle of the countries along the Mediterranean Sea and is characterized by:

• Emphasis on Fresh, Whole Ingredients: Mediterranean recipes prioritize fresh fruits and vegetables, legumes, whole grains, and healthy fats from olive oil.
• Moderate Meat Consumption: While the Mediterranean Diet is often associated with fish, red meat can be included in moderation.
• Rich in Flavor: Mediterranean dishes are known for their vibrant flavors, achieved through the use of fresh herbs, spices, and locally grown ingredients.
• Sharing and Savoring Meals: Mealtime is an opportunity to connect with friends and loved ones and to savor the flavors of the food.

A Mediterranean-style eating pattern with lean, unprocessed red meat has been shown to have cardiometabolic benefits for adults who are overweight or obese.

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Read also: Mediterranean Diet, Instant Pot Style

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