Savory • Herby • Comforting • Meal-Prep Friendly
A hearty Mediterranean-inspired bowl made with seasoned ground beef, tender zucchini, fluffy rice, and classic Greek flavors like garlic, oregano, lemon, and optional feta. Perfect for lunch or dinner and easy to customize.
📝 Ingredients (Serves 4)
Beef & Zucchini
- 500 g (1 lb) ground beef (lean preferred)
- 2 medium zucchini, diced
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp dried oregano
- ½ tsp ground cumin
- ½ tsp paprika
- Salt & black pepper, to taste
- Zest of ½ lemon
- 1 tbsp lemon juice
Rice
- 1½ cups long-grain white rice
- 3 cups water or broth
- ½ tsp salt
Toppings (Optional but Recommended)
- Crumbled feta cheese
- Cherry tomatoes, halved
- Cucumber, diced
- Fresh parsley or dill
- Greek yogurt or tzatziki
👩🍳 Instructions
1️⃣ Cook the Rice
- Rinse rice until water runs clear
- Combine rice, water/broth, and salt
- Bring to boil, cover, reduce heat, and simmer 15 minutes
- Fluff and set aside
2️⃣ Cook Beef
- Heat olive oil in a large skillet over medium heat
- Add onion and cook 2–3 minutes until soft
- Add garlic and cook 30 seconds
- Add ground beef, breaking it up
- Cook until browned and fully cooked
3️⃣ Add Zucchini & Seasoning
- Stir in zucchini, oregano, cumin, paprika, salt, and pepper
- Cook 4–6 minutes until zucchini is tender but not mushy
- Finish with lemon zest and lemon juice
4️⃣ Assemble Bowls
- Spoon rice into bowls
- Top with beef-zucchini mixture
- Add desired toppings and serve warm
🌰 Nut & Allergy Information (IMPORTANT)
✔ NUT-FREE (as written)
- No peanuts
- No tree nuts
⚠ Check toppings carefully
- Store-bought tzatziki or yogurt sauces may be processed in facilities that handle nuts
🧀 Dairy Note
- Feta and yogurt contain dairy
- Easily omitted for dairy-free version
🔄 Variations & Swaps
- Low-carb: Serve over cauliflower rice
- Extra veggies: Add spinach, bell peppers, or mushrooms
- Spicy: Add chili flakes or harissa
- Vegan: Swap beef for lentils or plant-based mince
- Whole grain: Use brown rice or farro
🧊 Storage & Meal Prep
- Refrigerator: Up to 4 days
- Freezer (beef mixture only): Up to 2 months
- Reheat gently to avoid overcooking zucchini
❓ Q & A
Q: Can I use ground chicken or turkey?
A: Yes! Both work well—add a little extra olive oil for moisture.
Q: Will zucchini get soggy?
A: Don’t overcook it. Add after beef is browned and cook briefly.
Q: Is this kid-friendly?
A: Yes—skip strong spices and serve toppings on the side.
Q: Can I make it ahead?
A: Absolutely. Store rice and beef mixture separately for best texture.
Q: Is this healthy?
A: Balanced and protein-rich. Use lean beef and whole-grain rice for an even healthier bowl.