Mediterranean Spiced Beef and Chickpea Bowls with Lemon-Herb Rice

Flavorful lean ground beef and chickpeas simmered in a rich tomato sauce with aromatic Mediterranean herbs, served over quick lemon-herb white rice. This dish is balanced and easy to prepare, perfect for a busy evening.

• Prep: 12 min
• Cook: 18 min
• Total: 30 min
• Servings: 2
• Cuisine: Mediterranean
• Difficulty: Easy
• Cost: $5.71/serving

Dietary

• Gluten-Free
• Nut-Free
• Soy-Free
• Egg-Free
• High-Protein
• High-Fiber
• Low-Sugar

Tags

• quick
• healthy
• savory
• fresh
• budget-friendly

Ingredients

• 1 tablespoon olive oil
• 10 ounces lean ground beef (90% lean or higher)
• 1/2 medium yellow onion, diced
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/2 teaspoon smoked paprika
• 1 (14.5 ounce) can diced tomatoes, undrained
• 1 (15 ounce) can chickpeas, rinsed and drained
• 3/4 cup gluten-free beef broth
• 3/4 teaspoon salt
• 1/2 teaspoon black pepper
• 3/4 cup uncooked white rice
• 1 lemon
• 1/4 cup fresh parsley, chopped
• 1/4 cup crumbled feta cheese, for garnish (optional)

Instructions

1. Heat 1 tablespoon olive oil in a large skillet or pot over medium-high heat. Add the ground beef and cook, breaking it apart with a spoon, until browned, about 5-7 minutes. Drain any excess fat.
2. Add the diced yellow onion and cook until softened, about 3 minutes. Stir in the minced garlic, dried oregano, dried thyme, and smoked paprika, cooking for 1 minute until fragrant.
3. Pour in the diced tomatoes (with their liquid), rinsed and drained chickpeas, Gluten-Free beef broth, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Bring to a simmer, then reduce heat to low, cover, and let simmer for 10 minutes to allow the flavors to meld.
4. While the beef mixture simmers, prepare the lemon-herb rice. In a small saucepan, combine the 3/4 cup uncooked white rice, 1 1/2 cups water, and 1/4 teaspoon salt. Bring to a boil, then reduce heat to low, cover, and simmer for 10-12 minutes, or until the water is absorbed and the rice is tender. Remove from heat and let stand, covered, for 5 minutes.
5. Fluff the cooked rice with a fork. Zest half of the lemon and squeeze 1 tablespoon of lemon juice over the rice. Stir in 2 tablespoons of the chopped fresh parsley.
6. Once the beef and chickpea mixture has simmered, taste and adjust seasoning if needed, adding the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Stir in the remaining 2 tablespoons chopped fresh parsley.
7. Serve the Mediterranean beef and chickpea mixture over the lemon-herb rice. Garnish with crumbled feta cheese and an extra squeeze of fresh lemon juice, if desired.

Notes

This dish makes excellent leftovers and can be stored in an airtight container for up to 3 days. For a creamier texture, stir in a spoonful of plain Greek yogurt (if not dairy-free) before serving. Adjust the amount of salt and pepper to your preference.

Nutrition (per serving)

• Calories: 860
• Protein: 46.8 g
• Carbohydrates: 93.5 g
• Fat: 42 g
• Fiber: 14.9 g
• Sodium: 1080 mg
• Saturated Fat: 11 g
• Sugar: 4 g
• Cholesterol: 90 mg