Calabacitas con Carne Molida (Mexican Zucchini with Ground Beef Stew)

Calabacitas con Carne Molida (Mexican Zucchini with Ground Beef Stew)

Introduction

Calabacitas con Carne Molida is a traditional Mexican dish that combines tender zucchini (calabacitas) with savory ground beef in a flavorful, spiced broth. This hearty dish is a staple in many Mexican households due to its simplicity, affordability, and incredible taste. It can be enjoyed as a main dish or a side, often served with warm tortillas or rice.

This dish is a comforting blend of fresh vegetables, aromatic spices, and protein-packed beef, making it a well-balanced meal. It is a great way to incorporate more vegetables into your diet while still savoring a rich, meaty flavor.

Ingredients

Main Ingredients:

• 1 lb (450g) ground beef

• 2 medium zucchinis, chopped into bite-sized pieces

• 2 medium potatoes, peeled and cubed

• 1 medium onion, finely chopped

• 2 cloves garlic, minced

• 1 tomato, diced

• 1 green bell pepper, chopped

• 1 jalapeño or serrano pepper (optional for spice)

• 2 cups beef or vegetable broth

• 1 tbsp tomato paste

• 2 tbsp cooking oil

Seasonings & Spices:

• 1 tsp ground cumin

• 1 tsp oregano

• ½ tsp paprika

• ½ tsp black pepper

• ½ tsp salt (adjust to taste)

• 1 bay leaf

Garnishes & Sides:

• Chopped cilantro (for garnish)

• Lime wedges

• Warm corn or flour tortillas

• White or Mexican-style rice

Instructions

Step 1: Prepare the Ingredients

• Wash and chop the zucchini, potatoes, and bell pepper.

• Finely dice the onion, garlic, and tomato.

• If using a jalapeño or serrano pepper, remove seeds for a milder taste or leave them for extra heat.

Step 2: Cook the Ground Beef

1. Heat 2 tbsp of oil in a large pan over medium-high heat.

2. Add the ground beef and cook, breaking it apart with a wooden spoon, until browned (about 5-7 minutes).

3. Season with salt, black pepper, cumin, oregano, and paprika. Mix well.

4. Once fully cooked, remove the beef from the pan and set it aside.

Step 3: Sauté the Aromatics

1. In the same pan, add the diced onions and cook until translucent (about 3 minutes).

2. Add the garlic and cook for another minute until fragrant.

3. Stir in the chopped tomatoes and bell peppers, cooking until softened.

Step 4: Simmer the Stew

1. Return the cooked ground beef to the pan.

2. Add the potatoes, zucchini, and jalapeño (if using). Stir everything together.

3. Pour in the beef or vegetable broth and add the tomato paste. Stir well.

4. Toss in the bay leaf and let the mixture simmer over medium heat for 20-25 minutes, or until the potatoes are tender.

Step 5: Final Touches

1. Taste and adjust seasoning as needed.

2. Remove the bay leaf and discard.

3. Garnish with freshly chopped cilantro.

4. Serve hot with lime wedges and warm tortillas or rice on the side.

History of Calabacitas con Carne Molida

Calabacitas is a dish with deep roots in Mexican and Southwestern U.S. cuisine. The name “calabacitas” translates to “little squash” in Spanish, referring to the zucchini or other squashes used in the dish. This meal is influenced by indigenous Mesoamerican cooking traditions, where squash, corn, and beans (known as “The Three Sisters”) were dietary staples.

Over time, variations of this dish have emerged, incorporating ingredients like cheese, cream, or different meats such as chicken or pork. Calabacitas con Carne Molida is a modern adaptation that adds ground beef, making it a heartier meal.

Health Benefits

1. Rich in Nutrients

• Zucchini is high in vitamins A and C, fiber, and antioxidants, promoting good digestion and immune health.

• Potatoes provide energy through complex carbohydrates and are a good source of potassium.

• Beef is packed with protein, iron, and B vitamins, which support muscle growth and red blood cell production.

2. Low in Calories but Satisfying

Despite its rich flavors, this dish is relatively low in calories while providing a balanced mix of protein, healthy fats, and carbohydrates.

3. Supports Heart Health

The use of fresh vegetables and lean protein makes this dish a heart-friendly option, especially when using low-fat beef or substituting it with turkey or plant-based alternatives.

Serving Suggestions & Variations

How to Serve

• Serve hot with warm corn or flour tortillas.

• Pair with Mexican-style rice or refried beans for a more filling meal.

• Top with crumbled queso fresco or shredded cheese for extra flavor.

Variations

• Vegetarian Version: Replace ground beef with black beans, lentils, or tofu.

• Spicier Version: Add extra jalapeños or use hot chili powder.

• Cheesy Calabacitas: Stir in shredded cheddar or Monterey Jack cheese before serving.

Nutritional Information (Per Serving – Approximate)

• Calories: 320 kcal

• Protein: 22g

• Carbohydrates: 28g

• Fat: 14g

• Fiber: 5g

• Sodium: 480mg

Who Loves This Dish?

This dish is a favorite among families looking for a quick, wholesome, and budget-friendly meal. It is especially loved by:

• Home cooks who want an easy one-pan meal.

• Busy parents who need a nutritious dish for kids.

• Mexican cuisine enthusiasts looking for an authentic and comforting meal.

Conclusion

Calabacitas con Carne Molida is more than just a meal—it is a dish filled with history, culture, and nourishment. Its combination of hearty beef, fresh vegetables, and aromatic spices makes it a satisfying yet healthy option for any day of the week. Whether you enjoy it with tortillas, rice, or on its own, this dish brings comfort and flavor to the table.

If you are looking for a traditional yet simple dish to incorporate into your cooking routine, Calabacitas con Carne Molida is a must-try!