Mains

Beef & Veggie Rice Bowl

Name: Beef & Veggie Rice Bowl
Yield: 4 servings
Ingredients: 1000 g ground beef; ~42 g olive oil; 697 g onion (≈3 medium, diced); 700 g carrots (diced); 250 g beetroot / rote Rübe (peeled, small dice — gives the bowl its red tint); 230 g green beans (trimmed, cut in half); 600 g zucchini (2, cubed); 400 g mushrooms / champignons (sliced); Salt & pepper (to taste); 160 g dry pandan rice per portion (cooked); Garlic-Thyme Yogurt Sauce (Greek yogurt + garlic + thyme + salt)

A big-batch ground-beef & vegetable stir-fry (carrot, zucchini, mushroom, green beans, beetroot, onion), portioned into 4 and served over rice with a herby yogurt sauce.

~1 h 40 min total (incl. cooking the rice and sauce)Base recipe: 4 servingsTaste 4/5Complexity 2/5Storage 4/5

Photo

Nutrition

For 4 servings

Energy: 3765 kcal
Protein: 211.8 g
Carbs: 204.9 g
Fat: 246.3 g

Estimated for the selected servings from values recorded per 100 g.

Ingredients

Servings

Tick ingredients off as you cook.

For 4 portions (one large meal-prep batch).

The stir-fry

1000 g ground beef
~42 g olive oil
697 g onion (≈3 medium, diced)
700 g carrots (diced)
250 g beetroot / rote Rübe (peeled, small dice — gives the bowl its red tint)
230 g green beans (trimmed, cut in half)
600 g zucchini (2, cubed)
400 g mushrooms / champignons (sliced)
Salt & pepper (to taste)

To serve (per plate — counted separately under Nutrition, not in the stir-fry table)

160 g dry pandan rice per portion (cooked)
Garlic-Thyme Yogurt Sauce (Greek yogurt + garlic + thyme + salt)

Method

Prep the veg. Dice the onion, carrots and beetroot; trim and halve the green beans; cube the zucchini; slice the mushrooms. Keep the harder veg (carrot, beetroot, beans) separate from the quick-cooking veg (zucchini, mushroom).
Sauté the aromatics. Heat ~30 g olive oil in a large pan or wok over medium-high heat. Add the onion and cook 3–4 min until softened.
Add the hard veg. Stir in carrots, beetroot and green beans. Cook 8–10 min, stirring, until they start to soften.
Add the soft veg. Add zucchini and mushrooms, cook another 5–6 min until everything is tender but not mushy. Tip the veg into a bowl.
Brown the beef. Add the remaining ~12 g olive oil, then the ground beef. Break it up and fry ~5 min until browned and cooked through.
Combine & season. Return the veg to the pan, toss with the beef, and season generously with salt and pepper.
Serve. Divide into 4. Serve each portion over rice with a spoon of herby yogurt sauce on the side.

Make-ahead & storage: Portions into airtight containers, keeps ~4 days in the fridge; reheats well. Store the rice and yogurt sauce separately.

Notes

The table below covers the stir-fry batch only (beef + oil + veg). Raw ingredients weighed 3,919 g; cooking (browning the beef, sautéing the veg) boils off ~24% water, so the cooked batch ≈ 3.0 kg (~750 g of stir-fry per portion) — weights here are on that cooked-estimate basis. Cooking doesn't change the macros, only the weight, so the per-portion figures are the exact whole-batch ÷ 4 regardless of the weight estimate.

Full plated portion (stir-fry + rice + sauce)

What one actual bowl in the photo works out to — the stir-fry portion plus 160 g dry rice and a ~120 g scoop of Garlic-Thyme Yogurt Sauce (sauce amount estimated — adjust when weighed).

Component	Calories	Protein	Carbs	Fat
Stir-fry (¼ batch)	941 kcal	52.9 g	51.2 g	61.6 g
Rice (160 g dry)	563 kcal	12.2 g	123.7 g	1.8 g
Yogurt sauce (~120 g)	149 kcal	5.4 g	4.8 g	12.0 g
Full bowl	≈1,653 kcal	70.5 g	179.7 g	75.3 g