
By Axel Azzopardi Arena
Minced Beef, High-protein Mediterranean Stew
Updated at: Sat, 02 Aug 2025 03:04:26 GMT
Nutrition balance score
Great
Glycemic Index
43
Low
Glycemic Load
53
High
Nutrition per serving
Calories1047.4 kcal (52%)
Total Fat41.3 g (59%)
Carbs124.8 g (48%)
Sugars29.6 g (33%)
Protein56.9 g (114%)
Sodium1515 mg (76%)
Fiber24.1 g (86%)
% Daily Values based on a 2,000 calorie diet
Ingredients
1 servings

130gminced beef

0.5 Tbspextra-virgin olive oil

120gcannellini beans
cooked

60gdry farro

1 cuponions
chopped

1 cupcarrots
diced

1 cupcelery
diced

3 clovesgarlic
minced

1 ½ cupsdiced tomatoes canned
unsalted

1 cupkale
or spinach, chopped

1 ½ cupslow-sodium chicken broth
or veggie

2 tsptomato paste

2 Tbspfresh parsley
chopped

1 tspfresh thyme

1bay leaf

1 striplemon zest

sea salt

pepper
Instructions
Step 1
Heat olive oil in a large pot. Add minced beef, cook until browned.
Step 2
Add onion, garlic, celery, carrot. Cook 5-7 min until soft.
Step 3
Stir in tomato paste, cook 1 min.
Step 4
Add diced tomatoes, beans, farro, broth, herbs, bay leaf, lemon zest. Simmer 25-30 min or until farro is tender.
Step 5
Add kale/spinach; cook 3-5 min.
Step 6
Finish with parsley, adjust seasoning, remove bay and zest.
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