Mediterranean Beef and Hummus Bowls
Mediterranean inspired minced beef and hummus bowls with courgette, feta and a quick Greek inspired salad. Easy, family friendly and perfect for meal prep.
Servings: 4 servings
Calories: 368kcal
Equipment
Ingredients
- 500 grams Beef mince I prefer 5% fat
- 2 Courgettes sliced
- 1/2 Red onion diced
- 2 cloves Garlic diced, or sub ½ tsp granules per clove
- 1 tsp dried oregano
- 1 tsp dried dill
- 1 tsp dried parsley
- Salt and pepper to taste
- 1 tbsp Olive oil for cooking
- 1 tbsp Red wine vinegar
- 250 ml water
- 2 tbsp tomato puree tomato paste
Quick Greek Salad
- 1 400g tin butter beans
- 200 grams tomatoes diced
- ½ red onion sliced
- ½ a cucumber diced
- 1 tbsp Red wine vinegar
- 1 tbsp Olive oil
- fresh parsley finely chopped
To Serve
- 125 grams prepared hummus
- 100 grams crumbled feta
- rice or flatbreads
Instructions
- Heat a tablespoon of oil in a large pan over medium heat. Lightly season the courgette slices with salt and pepper then add to the pan. Cook until golden and slightly browned, then remove and set aside.1 tbsp Olive oil, 2 Courgettes
- Add the diced red onion and cook until softened then add the beef and cook until browned, breaking up with a spoon as it cooks.500 grams Beef mince, 1/2 Red onion
- Stir in the dried herbs and garlic and cook another 2 minutes.2 cloves Garlic, 1 tsp dried oregano, 1 tsp dried parsley, 1 tsp dried dill
- Stir in the tomato paste and water. Simmer for 5-10 minutes until slightly thickened.250 ml water, 2 tbsp tomato puree
- Meanwhile, make the Greek salad. Mix the butter beans, tomatoes, red onion and cucumber. Dress with olive oil, red wine vinegar and parsley. Add salt and pepper to taste.1 400g tin butter beans, 200 grams tomatoes, ½ red onion, ½ a cucumber, 1 tbsp Red wine vinegar, 1 tbsp Olive oil, fresh parsley
- Stir the red wine vinegar into the beef and return the courgettes to the pan. Let cook another minute or two to warm through. Season to taste with salt and pepper.1 tbsp Red wine vinegar, Salt and pepper
- Assemble your bowls with rice or flatbread, spoon over the beef, add hummus, salad and finish with crumbled feta.125 grams prepared hummus , rice or flatbreads , 100 grams crumbled feta
Notes
Nutritional information is estimated and does not include rice or flatbreads.
Nutrition
Calories: 368kcal | Carbohydrates: 15g | Protein: 35g | Fat: 19g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.4g | Cholesterol: 100mg | Sodium: 565mg | Potassium: 1037mg | Fiber: 5g | Sugar: 6g | Vitamin A: 874IU | Vitamin C: 29mg | Calcium: 193mg | Iron: 5mg