Adding vegetables to summer meals is a delicious way to amp up nutrition—and it doesn’t have to be complicated. Summer veggies are at their peak right now, and adding them to your next outdoor grilling party is a delicious way to treat yourself to some nutritional foods and have fun with it!
A lot of the vegetables that are best for grilling, like zucchini, yellow squash, green and red bell peppers, and carrots, only contain about 20 calories per cup. But just because they’re low in calories doesn’t mean they don’t count. All of these guys contain high levels of vitamin A and C, as well as fiber. They also boast high levels of antioxidants that help protect your body from free radicals. Veggies are also low in fat, cholesterol, and sodium, which can help keep your heart healthy as well!
Mediterranean-inspired veggie skewers make a flavorful addition to all kinds of meals and are even meal prep-friendly to simplify healthy eating when you’re really busy. You can make these on the grill or in the oven. I made this recipe for our August recipe demo for the Breast Center. You can check out the video here over on Instagram if you would like to follow along as I make these tasty skewers myself!
Mediterranean Veggie Skewers
- 1 medium zucchini, chopped into ½-inch rounds
- 1 medium summer squash, chopped into ½-inch rounds
- 1 medium eggplant, chopped into ½-inch wedges
- 1 medium red onion, peeled and chopped into thin strips
- Olive oil spray
- 2-3 tablespoons olive oil
- The juice of one lemon (about 2 tablespoons)
- 1 cup loosely packed basil leaves
- 1 clove of garlic
- A few dashes sea salt
Equipment needed: cutting board, chef’s knife, measuring cups and spoons, metal skewers (or wood, soaked in water for 15 minutes), baking sheet, grill or oven, citrus juicer, food processor
-If using an oven, preheat to 400 degrees F. If using a grill, preheat your grill to medium high (electric).
-If using wooden skewers, soak them in water for at least 15 minutes.
-Thread vegetables onto skewers. You can arrange them in a pattern (ex: zucchini, summer squash, eggplant, red onion) or randomly. Spray with olive oil spray and salt lightly.
-Place prepared skewers on the preheated grill or on a baking sheet in the oven. Grill for 5-8 minutes per side, until vegetables have softened and have begun to brown on the sides. If in the oven, bake for 30-40 minutes, turning skewers several times. Remove skewers carefully and allow to cool for a few minutes before handling.
-Meanwhile, prepare the basil sauce by placing olive oil, lemon juice, basil leaves, garlic and pulsing until smooth. Season with sea salt to taste.
-You can serve the skewers as is and use the sauce as a dip or remove the veggies from the skewers and place in a large bowl, then toss with the basil sauce.
Enjoy with your favorite protein and starch of choice or add to salads, grain bowls, or even omelets.
Thank you so much for spending time with me today and be sure to sign up for my newsletter for more healthy recipes and valuable nutritional information! Sending good vibes!
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