Introduction
If you’re looking for a hearty, nutritious meal that combines vibrant flavors and textures, look no further than the Mediterranean Beef Bowl. This dish is rich in protein, fiber, and fresh vegetables, making it an excellent choice for a satisfying lunch or dinner. With delightful components such as seasoned ground beef, fluffy jasmine rice, and a refreshing cucumber and tomato salad, this Mediterranean-inspired bowl is sure to please your taste buds.
Ingredients
1 pound lean ground beef
1 cup dry jasmine rice, rinsed well
1 (14-ounce) can chickpeas, drained and rinsed
2 mini cucumbers, sliced
1 cup cherry tomatoes, quartered
1 cup hummus
1/4 cup crumbled feta cheese
1 1/2 cups chicken stock or bone broth
2 teaspoons olive oil
1 teaspoon garlic powder
1 teaspoon dried oregano
1/4 teaspoon dried dill
Kosher salt and freshly ground black pepper, to taste
Pickled onions, for topping
Chopped fresh parsley and chives, for garnish
Prep Time
15 minutes
Cook Time, Total Time, Yield
Cook Time: 20 minutes
Total Time: 35 minutes
Yield: 4 servings
Enjoy the delightful ingredients and flavors of this Mediterranean Beef Bowl, perfect for a nutritious meal any day of the week!
Detailed Directions and Instructions
Prepare the Rice and Chickpeas:
– In a medium saucepan, combine the rinsed jasmine rice and chicken stock or bone broth. Bring to a boil over high heat.
– Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until the liquid is absorbed and the rice is tender.
– Remove from heat and let it sit, covered, for 5 minutes.
– Fluff the rice with a fork and gently stir in the drained chickpeas.
Cook the Ground Beef:
– While the rice is cooking, heat 2 teaspoons of olive oil in a large skillet over medium heat.
– Add the ground beef to the skillet, breaking it apart with a spatula or meat masher.
– Season the beef with garlic powder, dried oregano, dried dill, kosher salt, and freshly ground black pepper.
– Cook until the beef is browned and cooked through, about 8-10 minutes.
– Remove from heat and set aside.
Prepare the Tomato and Cucumber Salad:
– In a medium bowl, combine the sliced mini cucumbers and quartered cherry tomatoes.
– Season with a pinch of kosher salt and freshly ground black pepper.
– Toss gently to combine.
Assemble the Bowls:
– Spread a generous spoonful of hummus on the bottom of each serving bowl.
– Spoon the rice and chickpea mixture over the hummus.
– Top with the cooked ground beef.
– Add the tomato and cucumber salad on top.
– Sprinkle with crumbled feta cheese.
– Add pickled onions as desired.
– Garnish with chopped fresh parsley and chives.
Serve:
– Serve immediately and enjoy your Mediterranean Beef Bowl.
Notes
Ingredient Tips:
– Rinsing jasmine rice helps remove excess starch for fluffier results.
– Feel free to substitute chickpeas with other legumes if preferred.
Cooking Tips:
– Ensure the ground beef is cooked thoroughly to an internal temperature of 160°F.
– Adjust seasoning to personal taste.
Serving Suggestions:
– This dish can be served warm or at room temperature.
– Pair with pita bread or a light salad for a complete meal.
Cook techniques
Preparing the Rice and Chickpeas
Rinse the jasmine rice thoroughly to remove excess starch, which helps achieve fluffy rice. Cook it in chicken stock or bone broth for added flavor. Allow it to steam covered after cooking for a few minutes to enhance texture. Gently stir in drained chickpeas to combine flavors.
Cooking Ground Beef
Use medium heat to cook ground beef, allowing it to brown evenly. Season with garlic powder, dried oregano, and dill while cooking to infuse the meat with flavor. Make sure to break it apart with a spatula, ensuring even cooking and a nice texture.
Preparing the Tomato and Cucumber Salad
Combine sliced cucumbers and quartered tomatoes in a bowl, seasoning lightly with salt and pepper. Toss gently to preserve the integrity of the vegetables. This salad adds freshness and crunch to the dish.
Assembling the Bowls
Start with a base of hummus in each serving bowl, which adds creaminess. Layer the rice and chickpea mixture on top, followed by the seasoned ground beef. Top off with the salad and sprinkle feta cheese for flavor. Add pickled onions and fresh herbs for a vibrant finish.
Serving
Serve the assembled bowls immediately for the best taste and presentation. Enjoy the combination of flavors and textures in your Mediterranean Beef Bowl.
FAQ
Can I use a different type of rice?
Yes, you can substitute jasmine rice with basmati rice or brown rice, but cooking times may vary.
What can I use instead of chickpeas?
You may substitute chickpeas with black beans or lentils for a different flavor and texture.
Is it possible to prepare this dish in advance?
Yes, you can prepare the rice, beef, and salad components in advance. Assemble right before serving for optimal freshness.
Can I make this dish vegetarian or vegan?
To make it vegetarian, substitute ground beef with plant-based meat or sautéed mushrooms. Use vegetable broth for the rice and avoid hummus containing animal products for a vegan option.
What other toppings can I add?
You can add avocado slices, olives, or a squeeze of lemon for additional flavor and nutrition.
Conclusion
The Mediterranean Beef Bowl is a delightful and nutritious meal that brings together diverse flavors and textures. The combination of ground beef, fluffy jasmine rice, chickpeas, and fresh vegetables creates a satisfying dish that’s perfect for any occasion. With the creamy hummus and tangy feta cheese, each bite offers a taste of the Mediterranean, making this bowl both hearty and refreshing.
More recipes suggestions and combination
Southwestern Quinoa Bowl
Substitute ground beef for seasoned black beans and use quinoa instead of rice. Top with corn, avocado, and lime crema for a vibrant twist.
Shakshuka with Chickpeas
Use the chickpeas as a base and add poached eggs in a spicy tomato sauce infused with garlic and spices. Serve with crusty bread for dipping.
Mediterranean Stuffed Peppers
Fill bell peppers with a mixture of ground beef, rice, chickpeas, tomatoes, and feta. Bake until the peppers are tender for a colorful and nutritious meal.
Cauliflower Rice Bowl
Replace jasmine rice with cauliflower rice and top with sautéed ground turkey, veggies, and tahini sauce for a low-carb option.
Lentil and Feta Salad
Mix cooked lentils with cherry tomatoes, cucumbers, feta, and a lemon-olive oil dressing for a refreshing and protein-packed salad.
Greek Chicken Skewers
Marinate chicken pieces in olive oil, garlic, and oregano, then grill and serve with a side of hummus, veggies, and pita for a classic Mediterranean meal.
