Mediterranean Diet Savory Beef and Rice Bowl

Dive into the bold, vibrant flavors of the Mediterranean Diet with this Savory Beef and Rice Bowl, a wholesome recipe that balances hearty protein with fresh, zesty ingredients. Featuring perfectly seasoned lean ground beef infused with aromatic spices like cumin, coriander, and a touch of cinnamon, this dish pairs seamlessly with a base of nutty brown rice. The bowl is brightened up with juicy cherry tomatoes, crisp cucumber, and a medley of fresh herbs, including parsley and mint, all brought together with a tangy drizzle of lemon juice. Creamy crumbled feta and briny kalamata olives add bursts of indulgent flavor, making every bite satisfying and nutritious. Ready in just under 45 minutes, this Mediterranean-inspired meal is perfect for lunch or dinner, offering a healthy, easy-to-make, and irresistibly tasty way to stay on track with your Mediterranean diet goals.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 pound lean ground beef
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 0.5 teaspoon cinnamon
• 2 cups cooked brown rice
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 0.25 cup fresh parsley, chopped
• 0.25 cup fresh mint leaves, chopped
• 2 tablespoons lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup feta cheese, crumbled
• 0.5 cup kalimata olives, pitted and sliced

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the chopped onion and minced garlic, sautéing until the onion becomes translucent and the garlic is fragrant, about 5 minutes.

Step 3

Stir in the ground cumin, coriander, paprika, and cinnamon, cooking for another minute to release the spices' flavors.

Step 4

Add the ground beef to the skillet, breaking it apart with a spoon, and cook until browned and fully cooked, about 8-10 minutes.

Step 5

Season the beef mixture with salt and black pepper.

Step 6

Remove the skillet from heat and drain any excess fat if needed.

Step 7

In a large bowl, combine the cooked brown rice, cherry tomatoes, diced cucumber, chopped parsley, and mint leaves.

Step 8

Pour the lemon juice over the rice mixture and toss well to ensure everything is evenly mixed.

Step 9

Divide the seasoned rice and vegetable mixture into four bowls.

Step 10

Top each bowl with a portion of the beef mixture.

Step 11

Garnish with crumbled feta cheese and sliced kalamata olives.

Step 12

Serve warm and enjoy your flavorful Mediterranean Diet Savory Beef and Rice Bowl.

Nutrition Facts

Serving size	(1642.1g)

Amount per serving	% Daily Value*
Calories	2204.5

Total Fat 120.7g	0%
Saturated Fat 40.5g	0%
Polyunsaturated Fat 4.1g
Cholesterol 381.1mg	0%
Sodium 4504.9mg	0%
Total Carbohydrate 154.0g	0%
Dietary Fiber 24.5g	0%
Total Sugars 18.3g
Protein 132.3g	0%

Vitamin D 0IU	0%
Calcium 1100.3mg	0%
Iron 29.7mg	0%
Potassium 2302.5mg	0%

*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.

Source of Calories

Fat: 48.7%

Protein: 23.7%

Carbs: 27.6%