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Healthy Mediterranean Ground Beef Bowl Recipe | Easy Protein Meal

A colorful Mediterranean ground beef bowl with spiced beef, fresh veggies, fluffy grains, and a bright lemon-garlic yogurt sauce. It’s quick, customizable, and great for meal prep.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 bowls

Ingredients
  

Ingredients

  • 1 lb lean ground beef (90% or leaner)
  • 1 small yellow onion, finely chopped
  • 3 cloves garlic, minced
  • 2 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • 1/2 tsp ground coriander (optional)
  • 1/2 tsp red pepper flakes or Aleppo pepper (to taste)
  • 1 tbsp tomato paste
  • 1–2 tbsp olive oil, as needed
  • Salt and black pepper, to taste
  • 3 cups cooked grain of choice (brown rice, quinoa, or couscous)
  • 1 English cucumber, diced
  • 1–2 cups cherry tomatoes, halved
  • 1/2 small red onion, thinly sliced
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh mint, chopped (optional)
  • 1 lemon, cut into wedges
  • 1/2 cup crumbled feta
  • 3/4 cup plain Greek yogurt (2% or whole)
  • 1 tbsp lemon juice, plus more to taste
  • 1 tsp lemon zest
  • 1 small garlic clove, grated or very finely minced
  • 1 tbsp extra-virgin olive oil
  • Pinch of salt and black pepper

Instructions
 

Instructions

  • Cook your chosen grain according to package directions until tender, then fluff and keep warm.
  • Stir together Greek yogurt, lemon juice, lemon zest, grated garlic, olive oil, salt, and pepper, then adjust lemon and seasoning to taste and chill.
  • Heat a large skillet over medium-high, add olive oil, and cook the chopped onion with a pinch of salt until translucent, about 3–4 minutes.
  • Stir in minced garlic and cook until fragrant, about 30 seconds.
  • Add the ground beef, break it up, and cook until browned and no longer pink, about 5–7 minutes, draining excess fat if needed.
  • Stir in cumin, smoked paprika, oregano, coriander, red pepper flakes, and tomato paste, and cook until fragrant and glossy, 1–2 minutes; season with salt and pepper to taste.
  • Dice cucumber, halve tomatoes, thinly slice red onion, and chop parsley and mint, then toss cucumber and tomatoes with a squeeze of lemon and a pinch of salt.
  • Assemble bowls with a scoop of warm grains, a portion of spiced beef, cucumber, tomatoes, red onion, olives, and herbs, then spoon on the lemon-garlic yogurt, top with feta, and serve with lemon wedges.

Notes

Warm the grains and beef for a cozier bowl and keep veggies and sauce cool for contrast. Store components separately up to 4 days; freeze beef and grains up to 2 months. Swap grains (farro, cauliflower rice), add extra veg or chickpeas, or use tzatziki, tahini-lemon, or whipped feta. For milder onions, soak slices in cold water with a splash of lemon for 10 minutes.