Mediterranean Diet Spicy Beef and Vegetable Stew

Warm up your table with this Mediterranean Diet Spicy Beef and Vegetable Stew, a hearty, flavor-packed dish that’s as nutritious as it is delicious. This one-pot wonder combines tender, lean grass-fed beef, a medley of vibrant vegetables, and bold, aromatic spices like cumin, smoked paprika, and red pepper flakes to create a stew with just the right amount of heat. Simmered to perfection in unsalted crushed tomatoes and low-sodium beef stock, it’s a health-conscious choice ideal for fans of Mediterranean cuisine. Fresh parsley and a splash of lemon juice add a bright, zesty finish to each comforting bowl. Ready in under two hours and perfect for meal prepping, this stew is a satisfying, wholesome option for lunch or dinner that celebrates the vibrant flavors of the Mediterranean diet.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 6

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1.5 pounds beef stew meat (lean, grass-fed, cut into 1-inch cubes)
• 1 large yellow onion (diced)
• 1 large bell pepper (diced, any color)
• 2 medium carrots (peeled and sliced into rounds)
• 2 celery stalks (sliced)
• 1 medium zucchini (diced)
• 1 28-ounce can canned crushed tomatoes (unsalted)
• 4 cups beef stock (low-sodium)
• 4 garlic cloves (minced)
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon ground coriander
• 0.5 teaspoon red pepper flakes
• 1 teaspoon dried oregano
• 1 teaspoon salt (or to taste)
• 0.5 teaspoon black pepper (freshly ground, or to taste)
• 2 tablespoons fresh parsley (chopped, for garnish)
• 1 tablespoon lemon juice (fresh, optional but recommended)

Directions

Step 1

Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium-high heat.

Step 2

Season the beef stew meat with a pinch of salt and black pepper. Add the beef to the pot in batches, browning each piece on all sides for 2–3 minutes. Remove the browned beef and set aside.

Step 3

In the same pot, add the diced onion, bell pepper, carrots, and celery. Sauté for 5–7 minutes, stirring occasionally, until the vegetables soften slightly.

Step 4

Stir in the minced garlic, ground cumin, smoked paprika, ground coriander, red pepper flakes, and dried oregano. Cook for 1 minute until fragrant.

Step 5

Return the browned beef to the pot, along with the canned crushed tomatoes and beef stock. Stir to combine and bring the mixture to a gentle boil.

Step 6

Reduce the heat to low, cover the pot, and let the stew simmer for 45 minutes, stirring occasionally.

Step 7

After 45 minutes, add the diced zucchini to the pot. Continue to simmer the stew, uncovered, for another 20–30 minutes, or until the beef is tender, and the vegetables are fully cooked.

Step 8

Taste the stew and adjust the seasoning with additional salt and black pepper if needed.

Step 9

Turn off the heat and stir in the fresh lemon juice, if using, for a bright, tangy finish.

Step 10

Ladle the stew into bowls and garnish with freshly chopped parsley. Serve hot and enjoy!

Nutrition Facts

Serving size	(2565.0g)

Amount per serving	% Daily Value*
Calories	1772.5

Total Fat 86.8g	0%
Saturated Fat 26.1g	0%
Polyunsaturated Fat g
Cholesterol 476.3mg	0%
Sodium 3434.7mg	0%
Total Carbohydrate 67.7g	0%
Dietary Fiber 18.3g	0%
Total Sugars 29.8g
Protein 195.5g	0%

Vitamin D 0IU	0%
Calcium 397.3mg	0%
Iron 24.3mg	0%
Potassium 4592.7mg	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: 42.6%

Protein: 42.6%

Carbs: 14.8%