Description
These Rice & Veggie Meat Skewers are a delicious and nutritious meal, perfect for a healthy dinner recipe or quick dinner idea. Juicy, well-seasoned meat pairs beautifully with colorful roasted vegetables, creating a balanced dish packed with protein, fiber, and essential nutrients. Serve it with fluffy rice for a complete and satisfying meal. Whether you’re looking for high-protein recipes or a flavorful twist on classic skewers, this recipe delivers!
Ingredients
Units
Scale
Skewers:
- 1 lb (450g) ground beef, chicken, or turkey
- 1 small onion, grated
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp ground coriander
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 tbsp olive oil
Veggies:
- 1 red bell pepper, cut into chunks
- 1 yellow bell pepper, cut into chunks
- 1 zucchini, sliced into rounds
- 1 red onion, cut into wedges
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/2 tsp black pepper
Rice:
- 1 cup basmati or jasmine rice
- 2 cups water or broth
- 1/2 tsp salt
- 1 tbsp butter or olive oil
Instructions
- Prepare the Rice: Rinse the rice under cold water. In a pot, bring water or broth to a boil, add salt and rice, cover, and reduce heat to low. Simmer for 15 minutes, then remove from heat and let it rest for 5 minutes before fluffing.
- Make the Meat Mixture: In a bowl, combine ground meat, grated onion, garlic, cumin, smoked paprika, coriander, salt, and black pepper. Mix well and shape into small oval patties.
- Prepare the Vegetables: In a separate bowl, toss bell peppers, zucchini, and red onion with olive oil, salt, and black pepper.
- Assemble the Skewers: Alternate threading meat patties and veggies onto skewers.
- Cook:
- Grill: Preheat a grill to medium heat and cook skewers for 10-12 minutes, turning occasionally, until the meat is fully cooked.
- Oven: Preheat the oven to 400°F (200°C) and bake skewers on a lined baking sheet for 20-25 minutes, flipping halfway.
- Serve: Plate the skewers over the rice and enjoy!
Notes
- For extra flavor, marinate the meat mixture for 30 minutes before shaping.
- Swap ground meat for cubed chicken or tofu for a different texture.
- Serve with yogurt sauce or a squeeze of lemon for added freshness.
Nutrition
- Serving Size: 1 portion (¼ of recipe)
- Calories: 420 kcal
- Sugar: 4g
- Sodium: 520mg
- Fat: 18 g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 28g
- Cholesterol: 65mg