Key Takeaways:
- A quick stir fry that brings Mediterranean flavors to your table in under 30 minutes
- Perfect for meal prep – stays fresh for up to 3 days in the refrigerator
- Highly customizable with simple ingredient swaps for different dietary needs
- Packed with 32g of protein per serving to keep you satisfied
Why This Mediterranean Ground Beef Stir Fry Belongs in Your Weekly Rotation
Finding quick meals that don’t sacrifice flavor can feel impossible. You want something healthy but tasty, fast but not bland.
This Mediterranean ground beef stir fry solves that problem. Ready in just 30 minutes, it combines lean ground beef with colorful vegetables and bold Mediterranean spices for a meal that tastes like it took hours, not minutes.
Nutrition Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 385 |
| Protein | 32g |
| Carbohydrates | 18g |
| Fat | 21g (8g saturated) |
| Fiber | 5g |
| Sodium | 580mg |
| Sugar | 6g |
Serving size: ¼ of recipe (approximately 1½ cups)
What You’ll Need
Ingredients (Serves 4)
| Ingredient | Amount | Notes |
|---|---|---|
| Lean ground beef (90/10) | 1 pound | Can substitute ground turkey or chicken |
| Olive oil | 2 tablespoons | |
| Red onion | 1 medium (about 1 cup chopped) | |
| Bell peppers | 2 (red and yellow) | Cut into 1-inch pieces |
| Zucchini | 1 medium | Cut into half-moons |
| Cherry tomatoes | 1 pint | Halved |
| Garlic | 3 cloves | Minced |
| Kalamata olives | ⅓ cup | Pitted and halved |
| Dried oregano | 1 teaspoon | |
| Ground cumin | ½ teaspoon | |
| Paprika | ½ teaspoon | |
| Red pepper flakes | ¼ teaspoon | Adjust to taste |
| Salt | ¾ teaspoon | |
| Black pepper | ½ teaspoon | |
| Lemon | 1 | Juiced (about 2 tablespoons) |
| Fresh parsley | ¼ cup | Chopped |
| Feta cheese | ½ cup | Crumbled |
Kitchen Equipment
| Tool | Purpose |
|---|---|
| Large skillet or wok (12-inch) | Main cooking vessel |
| Sharp knife | For chopping vegetables |
| Cutting board | Prep surface |
| Wooden spoon | For stirring and breaking up meat |
| Measuring spoons | For accurate seasoning |
| Small bowl | For mixing spices |
| Plate or bowl | For setting aside cooked beef |
| Garlic press (optional) | For mincing garlic |
| Citrus juicer (optional) | For extracting lemon juice |
Possible Substitutions
- Protein: Ground turkey or chicken works well in place of beef
- Vegetables: Try adding spinach, mushrooms, or eggplant
- Cheese: Replace feta with goat cheese or skip for dairy-free
- Olives: Green olives or capers can substitute for kalamata olives
- Heat: Harissa paste (1 tablespoon) instead of red pepper flakes
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Step-by-Step Instructions for Beginners
Before You Start
- Read through the entire recipe
- This helps you understand the flow and timing
- Make sure you have all ingredients and tools ready
- Pre-measure ingredients if possible to make the cooking process smoother
- Set up your workspace
- Clear and clean your counter space
- Place cutting board in a stable position
- Keep a kitchen towel nearby for wiping hands
- Set up a small bowl for food scraps
Preparation Phase
- Wash and prepare your vegetables (3-4 minutes)
- Rinse all vegetables under cold running water
- Pat dry with paper towels or a clean kitchen towel
- Place all vegetables on cutting board
- Chop the red onion (1-2 minutes)
- Cut off both ends of the onion and remove outer skin
- Cut onion in half from top to bottom
- Place flat side down on cutting board for stability
- Make vertical cuts about ¼-inch apart
- Turn onion 90 degrees and make horizontal cuts to create ¼-inch pieces
- Set chopped onion aside in a small bowl
- Prepare the bell peppers (2 minutes)
- Cut off the top and bottom of each pepper
- Stand pepper upright and slice down one side to open it flat
- Remove white membrane and seeds with knife
- Place pepper skin-side down and cut into 1-inch squares
- Place in separate bowl from onions
- Slice the zucchini (1-2 minutes)
- Trim off both ends of zucchini
- Cut zucchini in half lengthwise
- Place flat sides down and slice into ¼-inch half-moons
- Add to bowl with bell peppers
- Prepare remaining vegetables (3-4 minutes)
- Halve cherry tomatoes and place in a separate bowl
- Peel garlic cloves by pressing with flat side of knife and removing skin
- Mince garlic by chopping finely (or use garlic press) and set aside
- Drain olives and cut in half if needed
- Prepare your spice mixture (1 minute)
- In a small bowl, combine dried oregano, ground cumin, paprika, red pepper flakes, salt, and black pepper
- Mix thoroughly with a spoon
- Keep near stove for easy access
- Final prep steps (1 minute)
- Cut lemon in half and have juicer ready
- Chop parsley and set aside
- Measure feta cheese and keep in refrigerator until needed
- Place a clean plate near stove for cooked beef
Cooking Phase
- Heat your pan (1 minute)
- Place large skillet on stovetop
- Turn heat to medium-high
- Add 1 tablespoon olive oil
- Allow oil to warm up (30-60 seconds) until it moves easily across the pan but isn’t smoking
- Cook the ground beef (5-6 minutes)
- Add ground beef to heated pan
- Using wooden spoon, break beef into large chunks
- Let cook untouched for 1-2 minutes to develop browning
- Break meat into smaller pieces (about the size of a dime)
- IMPORTANT FOR BEGINNERS: Ground beef is done when no pink color remains and meat is brown throughout
- If excess fat collects in pan, tilt pan and spoon out, leaving about 1 tablespoon
- Transfer cooked beef to clean plate using slotted spoon
- Do not wash the pan – those brown bits add flavor!
- Cook the onions (2-3 minutes)
- Add remaining 1 tablespoon olive oil to same pan
- Add chopped red onions to pan
- Spread in even layer and let cook for 1 minute without stirring
- Stir onions and cook for another 1-2 minutes until starting to soften
- TIP FOR BEGINNERS: Onions should become translucent but not brown
- Add peppers and zucchini (4-5 minutes)
- Add bell peppers and zucchini to pan with onions
- Stir to combine and spread in even layer
- Let cook for 2 minutes without stirring
- Stir vegetables and continue cooking for another 2-3 minutes
- VISUAL CUE: Vegetables should soften slightly but still retain some firmness
- If vegetables are browning too quickly, reduce heat to medium
- Add garlic (30-60 seconds)
- Push vegetables to sides of pan, creating a small empty space in center
- Add minced garlic to center of pan
- Let garlic cook for 30 seconds, stirring constantly
- WARNING FOR BEGINNERS: Watch garlic carefully! It burns easily and will taste bitter if overcooked
- Mix garlic with rest of vegetables
- Add tomatoes and olives (2-3 minutes)
- Add halved cherry tomatoes and olives to pan
- Stir gently to combine with other vegetables
- Cook for 2-3 minutes until tomatoes begin to soften and release juices
- TIP: Some tomatoes may burst – this is good! It creates a light sauce
- Combine and season (3-4 minutes)
- Return cooked ground beef to pan
- Sprinkle spice mixture evenly over everything in pan
- Stir thoroughly to combine beef, vegetables, and spices
- Let cook for 2-3 minutes, stirring occasionally
- VISUAL CUE: The mixture should be well combined with no clumps of spices visible
Finishing Touches
- Add lemon juice and parsley (1 minute)
- Squeeze lemon juice over the entire mixture
- Add half the chopped parsley
- Stir to incorporate
- Taste a small amount and add additional salt if needed
- TIP FOR BEGINNERS: The lemon brightens all flavors – don’t skip this step!
- Plate and garnish (1-2 minutes)
- Turn off heat
- Divide stir fry equally among four plates or bowls
- Sprinkle each portion with crumbled feta cheese
- Top with remaining parsley
- Serve immediately while hot
Common Problems and Solutions
| Problem | Cause | Solution |
|---|---|---|
| Beef is tough | Overcooked or poor-quality meat | Use 90/10 ground beef and don’t overcook past brown |
| Vegetables too soggy | Overcooking or overcrowding pan | Cook in batches if needed and keep heat medium-high |
| Dish is bland | Insufficient seasoning | Add more spices or a splash of red wine vinegar |
| Too watery | Excess moisture from vegetables | Cook vegetables longer to evaporate liquid |
| Burns easily | Heat too high | Adjust to medium heat if needed |
| Garlic tastes bitter | Garlic was burned | Add garlic later in the cooking process next time |
| Vegetables still hard | Not cooked long enough | Add 2 tablespoons water, cover, and steam for 2 minutes |
Variations of Mediterranean Ground Beef Stir Fry
Greek-Style
- Add 1 tablespoon fresh dill
- Use Greek seasoning blend instead of individual spices
- Serve with tzatziki sauce on the side
Italian-Inspired
- Add 1 tablespoon Italian seasoning
- Include ½ cup sun-dried tomatoes
- Top with grated Parmesan instead of feta
Moroccan Twist
- Add ½ teaspoon cinnamon and ¼ teaspoon allspice
- Include ¼ cup raisins or dried apricots
- Garnish with toasted sliced almonds
Serving Suggestions
- Over cooked quinoa or brown rice
- With warm pita bread
- In lettuce cups for a low-carb option
- Alongside a simple Greek salad
Storage and Reheating
- Refrigeration: Store in airtight container for up to 3 days
- Freezing: Freezes well for up to 2 months in freezer-safe containers
- Reheating:
- Microwave: 1-2 minutes, stirring halfway through
- Stovetop: 5 minutes over medium heat with a splash of water or broth
- TIP FOR BEGINNERS: For best flavor, let refrigerated leftovers come to room temperature for 10 minutes before reheating
Safety Notes & Tips
- Always cook ground beef to 160°F (71°C) internal temperature
- Keep raw meat separate from other ingredients to prevent cross-contamination
- Wash hands thoroughly with soap after handling raw meat before touching other foods
- Wash cutting board with hot soapy water after cutting raw meat
- Use separate cutting boards for meat and vegetables if possible
- If preparing ahead, cool completely before refrigerating to prevent bacterial growth
- For extra flavor, toast spices in dry pan before adding them to the dish
- BEGINNER TIP: Keep a spray bottle of water nearby in case of flare-ups in the pan
This Mediterranean ground beef stir fry brings bright, bold flavors to your table in just 30 minutes. With its perfect balance of protein, vegetables, and zesty seasonings, it’s sure to become a weeknight favorite. Whether you follow the recipe exactly or make it your own with substitutions, you’ll have a satisfying meal that’s as healthy as it is delicious.
Tip: For meal prep, portion into individual containers with a side of rice or quinoa for ready-to-go lunches all week long.
