Mediterranean Diet Savory Ground Beef and Rice

Experience the vibrant flavors of the Mediterranean with this wholesome and satisfying Savory Ground Beef and Rice recipe. Perfectly suited to the Mediterranean diet, this one-pot dish combines lean, grass-fed ground beef with nutty long-grain brown rice, aromatic spices like cumin, allspice, and cinnamon, and bursts of freshness from chopped parsley and zesty lemon wedges. Tender red bell peppers and juicy diced tomatoes add a pop of color and a healthy dose of veggies, all simmered together in a flavorful low-sodium broth. Ready in under an hour, this easy-to-make recipe offers a hearty, balanced meal packed with protein, whole grains, and bold Mediterranean-inspired seasonings. Serve it as a comforting weeknight dinner or an impressive dish for entertaining—either way, every bite is a celebration of warm, savory goodness.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons Extra virgin olive oil
• 1 pound Ground beef (preferably lean, grass-fed)
• 1 medium Onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 cup Long-grain brown rice
• 2 cups Beef or vegetable broth, low-sodium
• 1 cup Canned diced tomatoes, drained
• 1 medium Red bell pepper, diced
• 1 teaspoon Ground cumin
• 0.5 teaspoon Ground allspice
• 0.5 teaspoon Ground cinnamon
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 cup Fresh parsley, chopped (for garnish)
• 1 lemon Lemon wedges (optional, for serving)

Directions

Step 1

Heat the extra virgin olive oil in a large skillet over medium-high heat.

Step 2

Add the finely chopped onion and cook for about 3 minutes until translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the ground beef to the skillet, breaking it up with a wooden spoon, and cook until browned, about 5-7 minutes.

Step 5

Drain any excess fat from the skillet, then stir in the ground cumin, ground allspice, ground cinnamon, salt, and black pepper.

Step 6

Add the diced red bell pepper, drained diced tomatoes, and uncooked brown rice to the skillet, stirring to combine.

Step 7

Pour in the low-sodium beef or vegetable broth and bring the mixture to a boil.

Step 8

Once boiling, reduce the heat to low, cover the skillet with a lid, and simmer for 20-25 minutes until the rice is cooked and the liquid is absorbed.

Step 9

Remove from heat and let the dish rest covered for 5 minutes before serving.

Step 10

Garnish with fresh chopped parsley and serve with lemon wedges on the side for an optional citrus kick.

Nutrition Facts

Serving size	(1725.1g)

Amount per serving	% Daily Value*
Calories	1675.3

Total Fat 100.8g	0%
Saturated Fat 32.9g	0%
Polyunsaturated Fat g
Cholesterol 301.1mg	0%
Sodium 3428.2mg	0%
Total Carbohydrate 87.6g	0%
Dietary Fiber 15.0g	0%
Total Sugars 19.4g
Protein 104.1g	0%

Vitamin D 0IU	0%
Calcium 374.0mg	0%
Iron 19.1mg	0%
Potassium 2704.4mg	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: 54.2%

Protein: 24.9%

Carbs: 20.9%