🍚 Beef Zucchini Rice Bowl
This Beef Zucchini Rice Bowl is dinner in 25 minutes. Lean ground beef and sliced zucchini simmer in a garlic-tomato broth, then spoon over rice. Extra-virgin olive oil starts the skillet. Parsley and lemon finish the bowl.
I love how fast the zucchini softens into the sauce. Brown the beef first, and that extra parsley is not optional. 🌿
Jump to Recipe ↓ 🍚
Why You’ll Love This Bowl 🌿
- 🍚 Dinner in 25 minutes
- 🥩 One-skillet ground beef
- 🥒 Soft zucchini coins
- 🧅 Sweet cooked onion
- 🧄 Garlic tomato broth
- 🫒 Extra-virgin olive oil
- 🍽️ Anti-inflammatory Mediterranean bowl
Why This Bowl Fits an Anti-Inflammatory Mediterranean Plate
Beef, zucchini, onion, garlic, extra-virgin olive oil, and herbs are a simple Mediterranean skillet. The sauce is broth and tomato paste, not a heavy gravy. Rice is the base so the bowl eats like dinner.
Do not overcook the zucchini. It should stay in coins, like the photo, not collapse into mush.
Frequently Asked Questions ❓
Can I use cauliflower rice? 🍚
Yes. The topping is the same. Warm the cauliflower rice separately so it does not water the sauce.
What rice should I cook? 🌾
White rice matches the photo. Brown rice or farro also works if you want more fiber.
Can I swap the beef? 🦃
Ground turkey or lamb both work. Beef is what you see in the bowl.
How do I get a glossy sauce? 🥄
Tomato paste plus a splash of broth. Simmer uncovered 2 minutes so it clings to the zucchini.
🍚 Beef Zucchini Rice Bowl
Ingredients 🛒
- 3 cups cooked rice
- 1 tablespoon extra-virgin olive oil
- 1 lb (450 g) lean ground beef
- 1 onion, sliced
- 3 garlic cloves, minced
- 2 medium zucchini, sliced into coins
- 1 tablespoon tomato paste
- ¾ cup low-sodium beef or chicken broth
- 1 teaspoon dried oregano
- ½ teaspoon paprika
- ¾ teaspoon sea salt
- ½ teaspoon black pepper
- 1 tablespoon fresh lemon juice
- 3 tablespoons chopped parsley
Instructions 👩🍳
- Heat the olive oil in a wide skillet over medium-high heat. Add the beef and cook until browned, 5–6 minutes. Drain extra fat if needed.
- Add the onion and cook 3 minutes. Stir in the garlic and tomato paste for 30 seconds.
- Add the zucchini, oregano, paprika, salt, and pepper. Pour in the broth and simmer 6–8 minutes, until the zucchini is tender and the sauce looks glossy.
- Stir in the lemon juice and most of the parsley.
- Spoon the beef and zucchini over warm rice. Finish with the rest of the parsley and serve.
Nutrition
| Nutrient | Per serving (1/4) |
|---|---|
| Calories | 420 |
| Protein | 27g |
| Net carbohydrates | 34g |
| Total carbohydrates | 36g |
| Fiber | 2g |
| Total fat | 16g |
| Sodium | 480mg |
Estimates based on lean ground beef, zucchini, rice, and extra-virgin olive oil. Exact numbers vary with rice portion.
Notes & Tips 💡
- Slice the zucchini thick enough that it holds its shape in the sauce.
- Extra-virgin olive oil starts the skillet. Broth makes the glaze.
- If the pan looks dry before the zucchini is tender, add a splash more broth.
- A squeeze of lemon at the table keeps the bowl from tasting heavy.
- This is best eaten right away while the rice is hot and the zucchini is still glossy.
This Beef Zucchini Rice Bowl is savory, simple, and done in 25 minutes. A one-skillet dinner built on olive oil, beef, zucchini, and lemon. 🍚🥒
If you make it, I’d love to hear how it turned out — leave a comment or tag me!
