Grilled Veggies
Recipe by Carmen Weber, RDN, CDN
Grilled Veggies, featuring a colorful mix of peppers, zucchini, summer squash, and cherry tomatoes, are a vibrant and flavorful addition to any meal. Grilled to perfection, these veggies retain their natural sweetness and are enhanced by the smoky notes from grilling. Rich in vitamins, fiber, and antioxidants, they’re not only a delicious, guilt-free side dish but also a great way to boost your intake of plant-based nutrients. Whether served as a side or tossed in a salad, these grilled veggies are a healthy and satisfying choice for any occasion.
Serving Size: 4
Ingredients:
- 1 red pepper
- 1 orange pepper
- 1 zucchini
- 1 summer squash
- 1 large red onion
- grape or cherry tomatoes
- 2 tbsp olive oil
- 1/2 tsp each of garlic powder, onion powder, dried basil and oregano
- Pepper and salt to taste
Directions:
- Except for tomatoes, chop all vegetables into similar, bite-size pieces. Suggest 1” squares for peppers and 1/4” disks for zucchini and squash. Leave tomatoes whole.
- Slide veggies onto metal skewers, alternating types. (If using wooden skewers, soak them for about 15-20 min before using)
- Mix spices/seasonings in small bowl.
- Using pastry brush, brush veggies with olive oil. Using fingers, sprinkle seasonings on veggies, rotating skewer to get on both sides.
- Place skewers on grill over medium-high heat for about 10 minutes, cooking until tender, turning a few times and being careful not to burn them.
Alternate cooking method:
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Don’t have skewers? No problem. Add oil and seasonings to veggies and cook them in four foil packets. To do so, tear a large rectangle of heavy duty aluminum foil, place veggies in a single layer on one side, fold the other side over the veggies and fold foil on the other three sides to make a tight seal. Veggies should have room in the packet. Place foil packets on the grill. Cook for 4-6 minutes, carefully turn the packets over and cook and additional 4-6 minutes. Remove from grill and be careful of steam when opening.
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Front of Recipe Card:
Back of Recipe Card:
Benefits of Grilled Veggies:
Rich in Vitamins and Minerals:
One of the main benefits of grilled veggies is their rich nutrient content. Peppers, for instance, are an excellent source of vitamin C, which is essential for immune function, skin health, and collagen production. A single serving of red bell pepper can provide more than 100% of your daily vitamin C needs. Zucchini and summer squash are both high in vitamin A, which supports eye health, as well as potassium, which helps regulate blood pressure. Cherry tomatoes are packed with vitamin C as well and are a great source of lycopene, an antioxidant that has been linked to heart health and cancer prevention.
Loaded with Antioxidants:
Grilled veggies are full of antioxidants, which help protect your body from oxidative stress and free radical damage. Peppers, particularly red and yellow ones, are rich in carotenoids, including beta-carotene, which the body converts into vitamin A. These antioxidants help reduce inflammation, promote skin health, and improve immune function. The lycopene found in tomatoes, in particular, has been shown to reduce the risk of chronic diseases like heart disease and certain cancers. When grilled, the heat helps release even more of these beneficial compounds, making them easier for your body to absorb.
High in Fiber:
Zucchini, summer squash, and peppers are all excellent sources of dietary fiber, which is essential for digestive health. Fiber helps regulate bowel movements, reduces the risk of digestive disorders, and promotes a feeling of fullness, which can aid in weight management. A diet high in fiber has also been linked to improved heart health, as it helps lower cholesterol levels and regulate blood sugar.
Low in Calories:
Grilled veggies are naturally low in calories, making them an excellent choice for those looking to maintain or lose weight. A generous serving of grilled peppers, zucchini, squash, and cherry tomatoes provides plenty of volume and nutrients without adding excess calories. This makes them a great option for anyone trying to eat more while staying within their daily calorie goals.