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High Protein Mediterranean Beef Bowls - A Fresh, Satisfying Weeknight Meal

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Lean ground beef (90–93% lean), 1 to 1.25 pounds
  • Cooked grain: farro, quinoa, or brown rice (about 3 cups cooked)
  • Cherry tomatoes, halved (1.5 cups)
  • Cucumber, diced (1 large)
  • Red onion, thinly sliced (1 small)
  • Kalamata olives, pitted and sliced (1/2 cup)
  • Baby spinach or arugula (3–4 cups)
  • Feta cheese, crumbled (1/2 to 3/4 cup)
  • Fresh parsley and/or dill, chopped (1/2 cup combined)
  • Extra-virgin olive oil (2–3 tablespoons)
  • Lemon, zested and juiced (1 large)
  • Garlic, minced (3 cloves)
  • Spices for the beef: ground cumin (1 tsp), smoked paprika (1 tsp), dried oregano (1 tsp), ground coriander (1/2 tsp), black pepper (1/2 tsp), red pepper flakes (optional)
  • Kosher salt, to taste
  • Greek yogurt sauce: plain Greek yogurt (1 cup), lemon juice (1–2 tbsp), grated garlic (1 small clove), olive oil (1 tsp), salt and pepper to taste
  • Optional add-ins: hummus, roasted red peppers, pickled onions, pine nuts, or a drizzle of pomegranate molasses

Method
 

  1. Cook the grain: Prepare farro, quinoa, or brown rice according to package directions. Fluff with a fork and stir in a pinch of salt, a splash of olive oil, and half the lemon zest for brightness.
  2. Mix the yogurt sauce: In a bowl, combine Greek yogurt, lemon juice, grated garlic, olive oil, salt, and pepper. Adjust lemon and salt to taste. Chill while you cook the beef.
  3. Season the beef: In a small dish, mix cumin, smoked paprika, oregano, coriander, black pepper, and a generous pinch of salt.
  4. Brown the beef: Heat a large skillet over medium-high. Add a teaspoon of olive oil, then the ground beef. Break it up and cook until browned with some crispy bits, about 6–8 minutes.
  5. Add aromatics: Stir in minced garlic and the spice blend. Cook 1–2 minutes until fragrant. Squeeze in a tablespoon of lemon juice and taste. Season with more salt if needed.
  6. Prep the veggies: Halve tomatoes, dice cucumber, slice red onion, and chop parsley/dill. Toss tomatoes and cucumbers with a drizzle of olive oil, a pinch of salt, and the remaining lemon zest.
  7. Build the bowls: Add a base of greens to each bowl. Top with a scoop of grains, a hearty portion of spiced beef, and the tomato-cucumber mix.
  8. Finish with toppings: Add olives, feta, herbs, and a generous dollop of yogurt sauce. Optional: a spoon of hummus, roasted red peppers, or a sprinkle of pine nuts for crunch.
  9. Serve: Drizzle with a touch of olive oil and an extra squeeze of lemon. Enjoy warm or at room temperature.