Here’s a high-protein, nutrient-packed recipe for Beef and Vegetable Kebabs with Quinoa
perfect for bodybuilders seeking a flavorful, muscle-friendly meal rich in lean protein, fiber, and complex carbs!
Ingredients
For the Kebabs:
- 12 oz (340g) lean beef sirloin (cut into 1-inch cubes)
- 1 red bell pepper (cut into chunks)
- 1 zucchini (sliced into rounds)
- 1 red onion (cut into chunks)
- 1 tbsp olive oil (or avocado oil)
- 1 tbsp balsamic vinegar
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp dried oregano
- Salt and pepper (to taste)
- Wooden or metal skewers
For the Quinoa:
- 1/2 cup uncooked quinoa (white, red, or tri-color)
- 1 cup water or low-sodium chicken broth
- Pinch of salt
Instructions
1. Marinate the Beef:
- In a bowl, toss beef cubes with olive oil, balsamic vinegar, garlic powder, smoked paprika, oregano, salt, and pepper. Let marinate for 15–20 minutes.
2. Cook the Quinoa:
- Rinse quinoa under cold water. Combine with water/broth and salt in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until fluffy.
3. Assemble the Kebabs:
- Preheat a grill or grill pan to medium-high heat.
- Thread beef cubes, bell pepper, zucchini, and onion onto skewers.
4. Grill the Kebabs:
- Grill kebabs for 8–10 minutes, turning occasionally, until beef reaches your desired doneness (medium-rare: 145°F/63°C).
5. Assemble the Meal:
- Serve beef and vegetable kebabs over a bed of quinoa.
Macros (Per Serving)
- Calories: ~500-550 kcal
- Protein: ~45g (beef)
- Carbs: ~35g (quinoa + veggies)
- Fats: ~15-18g (beef + olive oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Beef provides iron, zinc, and B vitamins for energy and muscle repair.
- Fiber & Complex Carbs: Quinoa and veggies support digestion and sustained energy.
- Nutrient-Dense Veggies: Bell peppers and zucchini are rich in vitamins (A, C) and antioxidants.
- Meal Prep Friendly: Cook extra kebabs and quinoa for quick weekday meals.
Pro Tips
- Boost Flavor: Add a sprinkle of feta cheese or a drizzle of tzatziki sauce.
- Lower Carbs: Swap quinoa for cauliflower rice or roasted sweet potatoes.
- Extra Protein: Serve with a side of Greek yogurt or edamame.
- Marinate Longer: For deeper flavor, marinate beef for up to 4 hours in the fridge.
Enjoy this colorful, protein-packed meal to crush your goals and keep your diet exciting! 🥩🌶️💪