Marinated Grilled Vegetable Kebabs

Prep Time:

20 mins

Additional Time:

1 hr

Total Time:

1 hr 20 mins

Servings:

Yield:

8 skewers

Nutrition Profile:

Low-Carb Diabetes-Friendly Nut-Free Dairy-Free Low-Sodium Low-Fat Soy-Free Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie

Jump to Nutrition Facts

Switch up your veggie game by serving them on skewers in these Marinated Grilled Vegetable Kebabs. Antioxidant-rich mushrooms, zucchini and onions soak in the garlicky, herby marinade that is intensified by the smoky char of the grill. The cherry tomatoes add a pop of color and become sweet little gems as they cook. Double the marinade and soak your chicken or steak to make it a complete meal. Keep reading for expert tips, including how to ensure your skewers don't burn up.

Nutrition Notes

All the vegetables in these kebabs provide a wealth of nutrition and health benefits, including disease-fighting antioxidants. Mushrooms are one of the few foods you'll naturally find vitamin D, necessary for strong bones. The vitamin A in cherry tomatoes is good for your skin and hair and the vitamin C for your immune system. Zucchini adds skin-enhancing and vision-protecting nutrients. And onions are a great source of quercetin, a plant compound linked to healthy blood pressure. Each veggie also adds some fiber, making these skewers nutritional powerhouses.
Extra-virgin olive oil provides heart-healthy monounsaturated fats and antioxidants. Its anti-inflammatory effects help reduce disease risk, including cancer and heart disease. You might even live longer by regularly consuming olive oil.
Besides bringing a zing to the marinade, the balsamic vinegar may improve digestion by adding probiotics to your gut. Regular consumption of balsamic vinegar has been linked to healthier blood pressure and blood sugar. It may also help improve your complexion.

Tips from the EatingWell Test Kitchen

If you use wood or bamboo skewers, soak them in water for 30 minutes to an hour or overnight so they won't burn. If you choose to use metal skewers, they're reusable, won't catch on fire and grilled vegetables should slide off easily.
You can substitute the zucchini with yellow summer squash or use both, or swap out cherry tomatoes for grape tomatoes if you wish.
Marinating vegetables helps keep them from sticking on the grill and burning.
Of course, vegetable kebabs are best eaten immediately, but you can store “cooled down” leftovers in an airtight container for about two days.

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Ingredients

¼ cup extra-virgin olive oil
¼ cup balsamic vinegar
2 cloves garlic, minced
1 tablespoon Italian seasoning
1 teaspoon salt
½ teaspoon ground pepper
16 cherry tomatoes
12 medium mushrooms
1 medium zucchini (8 ounces), cut into 1/4-inch slices
4 (1/2 inch) slices red onion

Directions

Whisk oil, vinegar, garlic, Italian seasoning, salt and pepper in a large bowl. Add tomatoes, mushrooms, zucchini and onion slices and toss well to coat. Marinate in the refrigerator for at least 1 hour and up to 4 hours.
Preheat grill to medium.
Remove the onions from the marinade and cut into quarters. Thread the vegetables onto eight 8-inch skewers. Grill, turning once, until tender, 12 to 15 minutes total. Drizzle with the remaining marinade, if desired.

Equipment

Eight 8-inch skewers

Frequently Asked Questions

How long do you grill kebabs?

Cooking vegetable kebabs on a gas or charcoal grill over medium heat will take about 10 minutes. Keep an eye on them, flip them every 3 to 4 minutes and remove them before they burn.
What can I use if I don't have Italian seasoning?

If you have access to at least dried basil and dried oregano, you should be all set, since those are the two base ingredients for flavor. Or make the real deal with our Italian Seasoning Blend, which is a combination of 2 tablespoons each of dried oregano, basil and dried (not ground) thyme), 1 tablespoon of crushed dried sage and 1 teaspoon of dried rosemary.
Should you parboil vegetables for kebabs?

You don’t have to parboil any vegetables for this recipe. However, if you were including hardier vegetables with longer cooking times, such as broccoli, carrots, cauliflower and potatoes, you would want to parboil for at least 5 to 10 minutes.
How long can grilled vegetables stay out?

For vegetables, there is a two-hour window before they should be put in an airtight container in the fridge. However, it's always best to get all leftovers in the fridge as soon as possible.

Additional reporting by Carrie Myers, M.S. and Linda Frahm

Originally appeared: EatingWell.com, January 2019

Nutrition Facts (per serving)

59	Calories
2g	Fat
9g	Carbs
2g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 skewers
Calories 59
% Daily Value *
Total Carbohydrate 9g	3%
Dietary Fiber 2g	6%
Total Sugars 5g
Protein 2g	5%
Total Fat 2g	3%
Saturated Fat 0g	2%
Vitamin A 665IU	13%
Vitamin C 21mg	23%
Folate 31mcg	8%
Sodium 84mg	4%
Calcium 24mg	2%
Iron 1mg	3%
Magnesium 19mg	5%
Potassium 509mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.