By Crystal Kiseka
Indulging in a hearty and flavourful
meal doesn’t have to come at the
expense of nutrition. This recipe is not
only a feast for one’s taste buds but
also a nutritious delight. Lean beef is an
excellent source of high-quality protein,
essential for muscle growth, repair and
overall body function. It’s also rich in
essential nutrients such as iron, zinc and B
vitamins. The addition of bell peppers and
onions to the kebabs provides a dose of
vitamins C and A, fiber and antioxidants.
Moreover, the marinade offers a burst of
flavour without adding excessive calories.
Rice, when prepared with fragrant spices
and vegetables becomes more than just a
source of carbohydrates. Basmati rice is a
good source of energy, and when combined
with spices like cumin and cinnamon,
it adds a unique flavour profile. The
incorporation of vegetables, such as peas
and carrots, provides vitamins, minerals
and fiber. The use of whole spices, like cloves
and cardamom, not only enhances the taste
but offers health benefits too. Enjoy this
delightful meal with family and friends for
a wholesome dining experience.
For the Beef Kebabs, Ingredients
- 450g lean beef cut into 1-inch cubes
- 1 red bell pepper, cut into 1-inch pieces
- 1 green bell pepper, cut into 1-inch pieces
- 1 red onion, cut into 1-inch pieces
- Wooden skewers, soaked in water for
30 minutes (to prevent burning) - 2 tablespoons olive oil
- 2 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon ground coriander
- Salt and black pepper to taste
- Fresh parsley or cilantro for garnish
Instructions - In a mixing bowl, combine olive oil,
minced garlic, ground cumin, paprika,
ground coriander, salt and black pepper.
Mix well to create the marinade. - Add the beef cubes to the marinade,
making sure they are well-coated. Cover
the bowl and refrigerate for at least 30
minutes to allow the flavours to meld. - Preheat your grill or grill pan over
medium-high heat. - Thread the marinated beef, red bell
pepper, green bell pepper and red onion
alternately onto the soaked wooden
skewers. - Grill the kebabs for about 8-10 minutes,
turning occasionally, until the beef is
cooked to your desired level of doneness
and the vegetables are charred and
tender. - Remove the kebabs from the grill and
let them rest for a few minutes before
serving. - Garnish with fresh parsley or cilantro
before serving.
For the Pilau Rice: Ingredients - 1 cup Basmati rice in 2 cups water
- 2 tablespoons vegetable oil
- 1 small onion, finely chopped
- 1 carrot, diced & 1/2 cup frozen peas
- 1 teaspoon cumin seeds
- 2-3 whole cloves
- 2-3 whole cardamom pods
- 1 cinnamon stick & Salt to taste
Instructions - Rinse the Basmati rice thoroughly
under cold running water until the water
runs clear. Drain and set aside. - In a large saucepan or skillet, heat the
vegetable oil over medium heat. Add
the cumin seeds, cloves, cardamom
pods and cinnamon stick. Sauté for
about 1-2 minutes until fragrant. - Add the finely chopped onion and
sauté until it becomes translucent. - Stir in the diced carrot and frozen peas,
and cook for another 2-3 minutes. - Add the drained rice to the pan and
stir to coat the rice with the aromatic
mixture for about 2 minutes. - Pour in the water and season with salt.
Stir briefly, then bring the mixture to boil. - Reduce the heat to low, cover the pan,
and let the rice simmer for 15-20
minutes, or until the rice is tender and
the liquid is absorbed. - Once the rice is cooked, fluff it with
a fork, remove the whole spices and
cinnamon stick, and discard them. - Serve the fragrant pilau rice alongside
the grilled beef kebabs.
The Author is a Nutritionist and Entreprenuer
