In a world where eating the rainbow can lead to better health, grilled rainbow veggie skewers stand out not only for their vibrant colors but also for their delicious taste and nutritional benefits. Perfect for summer barbecues, picnics, or any day you want to add a splash of color to your meal, these skewers are a delightful way to enjoy your veggies. Let's dive into how you can make these colorful, healthy, and utterly delicious skewers at home.
Ingredients
To create a beautiful spectrum on each skewer, we'll use a variety of vegetables. Feel free to add or substitute any veggies based on preference or availability. Here's a suggestion to get a full rainbow:
Red: Cherry tomatoes or red bell peppers
Orange: Carrots (sliced thin or baby carrots) or orange bell peppers
Yellow: Summer squash or yellow bell peppers
Green: Zucchini, green bell peppers, or brussels sprouts
Blue/Purple: Purple onions, eggplant, or purple cauliflower
Marinade: Olive oil, balsamic vinegar, garlic (minced), Italian seasoning, salt, and pepper
Equipment
- Skewers (if using wooden ones, soak in water for at least 30 minutes beforehand to prevent burning)
- Grill (outdoor or indoor grill pan)
- Mixing bowl
Instructions
Preparing the Vegetables:
Wash and Prep: Rinse all your vegetables under cold water. Cut them into uniform pieces, about 1-2 inches, to ensure even cooking.
Marinade: In a large mixing bowl, whisk together ⅓ cup of olive oil, 2 tablespoons of balsamic vinegar, 2 minced garlic cloves, 1 teaspoon of Italian seasoning, and salt and pepper to taste. Toss the cut vegetables in the marinade until they're well-coated. Let them sit for at least 15 minutes, or refrigerate for up to 2 hours for more flavor.
Assembling the Skewers:
Skewer the Veggies: Thread the vegetables onto the skewers, alternating colors to create a rainbow effect. Aim for a good mix on each skewer, both for aesthetics and to ensure each skewer has a variety of flavors and nutrients.
Grilling the Skewers:
Preheat the Grill: Heat your grill to medium-high heat. If you're using a grill pan indoors, get it hot enough that water droplets sizzle and evaporate on contact.
Grill: Place the skewers on the grill. Cook for about 10-15 minutes, turning occasionally, until the vegetables are tender and slightly charred at the edges.
Serving Suggestions:
Serve your grilled rainbow veggie skewers hot off the grill. They're perfect alongside a quinoa salad, over a bed of fluffy rice, or as a complement to grilled meats or fish if you're not vegetarian. For an extra touch, sprinkle fresh herbs (like parsley or cilantro) or a squeeze of lemon juice over the top before serving.
Nutritional Benefits:
Each vegetable brings its own set of nutrients, including but not limited to vitamins A, C, and E, potassium, fiber, and antioxidants. Eating a variety of colors not only makes for an appealing dish but also ensures a broader intake of these essential nutrients.
Grilled rainbow veggie skewers are a testament to the beauty and versatility of vegetables. They make eating healthy not only easy but also enjoyable. So the next time you're looking to brighten up your meal with something fresh, flavorful, and full of life, remember these colorful skewers. They're sure to impress both your eyes and your palate.
