Mediterranean Ground Beef & Veggie Rice Bowl with Garlic Stir-Fry Sauce
A hearty and vibrant Mediterranean rice bowl layered with spiced ground beef, sautéed vegetables, fluffy rice, and a bold garlic stir-fry sauce. Packed with flavor and nutrients, it’s the perfect all-in-one bowl for busy weeknights or meal prep!
Time Overview
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
For the Rice:
1 cup long-grain rice or brown rice
2 cups water or broth
Pinch of salt
½ tsp olive oil (optional)
For the Mediterranean Ground Beef:
1 lb (450g) ground beef (90% lean preferred)
½ red onion, finely diced
3 cloves garlic, minced
1 tsp ground cumin
1 tsp smoked paprika
½ tsp dried oregano
¼ tsp cinnamon (optional but traditional)
Salt & pepper, to taste
1 tbsp tomato paste
1 tbsp olive oil
For the Veggie Mix:
1 tbsp olive oil
1 zucchini, sliced
1 red bell pepper, sliced
1 cup broccoli florets
1 cup cherry tomatoes, halved
2 cups baby spinach
Salt & pepper, to taste
1 cup mushrooms, sliced (cremini or button recommended)
For the Garlic Stir-Fry Sauce:
3 tbsp olive oil or avocado oil
4 cloves garlic, finely minced
1½ tbsp soy sauce or tamari
1 tbsp lemon juice
1 tsp Dijon mustard
½ tsp honey or maple syrup (optional)
Pinch of chili flakes (optional)
2 tbsp water
For Serving (Optional Toppings):
Crumbled feta cheese
Fresh parsley or mint, chopped
Lemon wedges
Hummus or tzatziki
Toasted pine nuts or slivered almonds
Instructions
1. Cook the Rice
Rinse rice well. In a pot, combine rice, water (or broth), salt, and olive oil.
Bring to a boil, then reduce heat to low. Cover and simmer until tender (about 15–18 minutes).
Fluff with a fork and set aside.
2. Prepare the Garlic Stir-Fry Sauce
In a small saucepan, heat olive oil over medium-low.
Add garlic and cook until fragrant but not browned (about 1–2 minutes).
Stir in soy sauce, lemon juice, Dijon, honey (if using), chili flakes, and water. Simmer 1 minute.
Remove from heat and set aside.
3. Cook the Ground Beef
Heat olive oil in a skillet over medium-high heat.
Add onion and sauté 2 minutes. Add garlic and cook 30 seconds more.
Add ground beef, breaking it apart with a spatula.
Stir in cumin, paprika, oregano, cinnamon, salt, and pepper.
Cook until browned (about 7–8 minutes). Stir in tomato paste and cook 1–2 minutes more.
4. Sauté the Veggies
In a separate skillet, heat olive oil over medium heat.
Add sliced mushrooms and sauté for 3–4 minutes until browned.
Add zucchini broccoli and bell pepper; sauté 4–5 minutes.
Add tomatoes and spinach; cook until spinach wilts and tomatoes soften. Season lightly.
5. Assemble the Bowls
Divide rice among bowls.
Top with ground beef, sautéed veggies, and a drizzle of garlic stir-fry sauce.
Garnish with feta, herbs, and extras like hummus or lemon wedges.
Tips for Success
Balance flavors: Use lemon and fresh herbs to balance richness.
Make it low-carb: Swap rice for cauliflower rice or quinoa.
Don’t overcook garlic: For the sauce, cook just until fragrant to avoid bitterness.
Batch prep: Make components ahead for easy meal prep.
Use fresh ingredients: Mediterranean recipes shine with fresh produce and herbs.
Variations
Protein swap: Try ground turkey, lamb, or plant-based crumbles.
Add grains: Use farro, bulgur, or couscous instead of rice.
Include chickpeas: Add roasted or sautéed chickpeas for more fiber.
Make it spicy: Add harissa or hot paprika to the beef or sauce.
Dairy-free: Skip feta or use a vegan alternative.
FAQs
Q: Can I use pre-cooked rice?
A: Yes! Just warm it before assembling bowls.
Q: Can I make this ahead for meal prep?
A: Definitely. Store beef, veggies, and rice separately. Combine and heat before serving.
Q: Can I freeze it?
A: You can freeze the cooked beef and rice. Avoid freezing raw veggies or fresh herbs.
Q: What if I don’t have Dijon mustard?
A: Substitute with Greek yogurt or skip it for a more classic garlic-lemon sauce.
Nutrition Estimate (Per Serving)
Calories: ~480 kcal
Protein: 26g
Carbs: 38g
Fat: 25g
Fiber: 5g
Sugar: 5g
Sodium: ~620mg (varies by soy sauce & toppings)
Estimates may vary based on brands and customizations.
Conclusion
This Mediterranean Ground Beef & Veggie Rice Bowl with Garlic Stir-Fry Sauce is a flavor-packed, nutritious meal you’ll want to make again and again. It’s versatile, customizable, and combines earthy spices, fresh vegetables, and bold garlicky depth—all in one balanced bowl. Whether you’re cooking for a quick dinner or prepping lunches for the week, this dish brings Mediterranean flair and satisfaction every time.