A hearty, savory bowl of seasoned ground beef sautéed with fresh zucchini, onions, and tomatoes, served over fluffy white rice and topped with creamy crumbled feta and chopped parsley. Bursting with bold Mediterranean flavors and weeknight-friendly ease.

Why You’ll Love This Recipe

This Mediterranean Ground Beef & Zucchini Rice Bowl is a wholesome and comforting dish that’s as easy to make as it is flavorful. It offers a delicious blend of textures and tastes: tender ground beef, juicy tomatoes, crisp-tender zucchini, and creamy feta, all anchored by a bed of warm rice. The spices lend subtle depth without overpowering the natural ingredients, making it suitable for both adults and kids. It’s a complete meal ready in under 30 minutes—perfect for busy weeknights.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• 1 tablespoon olive oil
• 1 lb lean ground beef
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 zucchinis, sliced into half-moons
• 2 medium tomatoes, chopped
• 1/2 teaspoon dried oregano
• 1/4 teaspoon cumin
• Salt and pepper to taste
• 2 cups cooked white rice
• 1/3 cup crumbled feta cheese
• 2 tablespoons chopped fresh parsley

directions

1. Heat olive oil in a large skillet over medium heat. Add the diced onion and minced garlic, sautéing for 2–3 minutes until fragrant and softened.
2. Add the ground beef to the skillet, breaking it up with a spatula. Cook until browned, about 5–6 minutes. Drain excess fat if necessary.
3. Stir in the zucchini, chopped tomatoes, dried oregano, cumin, salt, and pepper. Cook for 6–8 minutes, stirring occasionally, until the zucchini is tender and the mixture is well combined.
4. Spoon the cooked white rice into individual serving bowls.
5. Top each bowl with a generous portion of the beef and zucchini mixture.
6. Garnish with crumbled feta cheese and freshly chopped parsley. Serve warm.

Servings and timing

Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Variations

• Low-Carb Option: Substitute cauliflower rice for white rice to reduce carbohydrates.
• Spicy Version: Add a pinch of red pepper flakes or cayenne pepper for heat.
• Add Chickpeas: Mix in a half cup of cooked chickpeas for extra protein and fiber.
• Use Ground Lamb: For a more traditional Mediterranean flavor, swap ground beef with ground lamb.
• Lemon Zest Finish: Add a sprinkle of lemon zest before serving to brighten the dish.

storage/reheating

Storage:
Store leftovers in an airtight container in the refrigerator for up to 3 days.

Reheating:
Reheat gently in a skillet over medium heat or in the microwave in 30-second intervals until heated through. Add a splash of water or broth if needed to prevent drying out.

FAQs

Can I use brown rice instead of white rice?

Yes, brown rice works well and adds extra fiber and a nuttier flavor to the dish.

Is this recipe gluten-free?

Yes, all the ingredients listed are naturally gluten-free. Just ensure your spices and feta are certified gluten-free if needed.

Can I prepare the beef mixture in advance?

Absolutely. You can make the beef and zucchini mixture ahead of time and reheat when ready to serve.

Can I freeze this dish?

Yes, freeze the beef mixture (without rice or toppings) for up to 2 months. Thaw and reheat before serving over fresh rice.

What vegetables can I substitute for zucchini?

Bell peppers, eggplant, or spinach make excellent alternatives or additions to the zucchini.

Can I use ground turkey instead of beef?

Yes, ground turkey is a leaner option and works just as well in this recipe.

What’s a good dairy-free alternative to feta?

Use a plant-based feta or omit the cheese entirely. A drizzle of tahini can also add richness.

How do I keep the zucchini from becoming mushy?

Cook the zucchini just until tender, not too soft, and avoid over-stirring.

Can I add herbs like mint or basil?

Yes, fresh mint or basil adds a lovely herbal note that complements the Mediterranean profile.

Is it okay to use canned tomatoes instead of fresh?

Yes, canned diced tomatoes can be used. Drain them slightly before adding to prevent excess moisture.

Conclusion

Mediterranean Ground Beef & Zucchini Rice Bowl is a simple yet satisfying recipe that brings bold, rustic flavors to your dinner table with minimal effort. It’s well-balanced, nutritious, and easily customizable to fit your dietary preferences. Whether you’re meal-prepping or cooking for the family, this dish delivers flavor, convenience, and comfort in every bite.

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