Aussie Beef & Veggie Stir-Fry (Budget-Friendly)

A fast, lean beef stir-fry packed with colourful veg for a high-protein, high-fibre dinner that’s big on flavour but light on added fat.

Ingredients

• 500g lean beef mince (or thinly sliced budget beef strips)
• 2 tbsp olive oil (or any neutral oil)
• 3 cloves garlic, finely chopped (pantry staple)
• 1 tsp ground cumin (pantry staple)
• 1 tsp smoked paprika (or regular paprika)
• 1 tsp dried oregano (pantry staple)
• 1/2 tsp black pepper
• 1 tsp salt (adjust to taste)
• 2 tbsp tomato paste (pantry staple)
• 1 1/2 cups water
• 1 tbsp vinegar (white or apple cider; pantry staple)

Method

• 1

  Step 1: Build flavour base

  Heat 1 tbsp oil in a large frying pan over high heat. Add garlic and stir for **20–30 seconds** until fragrant (don’t let it brown).

• 2

  Step 2: Brown the beef

  Add beef and cook, breaking it up, for **5–6 minutes** until no longer pink and you’ve got some golden bits on the pan (that’s flavour). If it releases lots of liquid, keep cooking until it evaporates.

• 3

  Step 3: Toast the spices

  Add cumin, paprika, oregano, salt and pepper. Stir for **30 seconds** until the spices smell warm and toasted.

• 4

  Step 4: Quick sauce + simmer

  Stir in tomato paste for **30 seconds** (it should darken slightly). Add water and vinegar, scrape up the browned bits, and simmer **2–3 minutes** until the sauce lightly coats the beef.

• 5

  Step 5: Finish & serve

  Drizzle in the remaining 1 tbsp oil only if it looks dry. Taste and adjust salt/pepper. Serve hot.

Tips

• **Health boost:** Using **lean beef** keeps protein high while limiting saturated fat; the tomato-based sauce gives punch without needing sugar.
• **Make it a full meal:** Serve with **brown rice or wholemeal wraps** (pantry staples if you have them).
• **Budget swap:** If mince is pricey, use **more economical beef cuts sliced thinly**—high heat keeps them tender.
• **Storage:** Keeps **3–4 days** in the fridge; reheat in a pan with a splash of water until steaming hot.

Nutrition (per serving, estimate)