Vegetable Skewers
CAL P/SERVE
192
kJ P/SERVE
804
FAT P/SERVE
8.6g
SODIUM P/SERVE
18g
This recipe can be followed exactly, or simply used for inspiration.
Ingredients
- 2 cups cooked brown rice (or couscous / quinoa)
Skewers:
- 8 mushrooms
- 8 cherry tomatoes
- 1 large zucchini, sliced thickly
- ½ red capsicum, cut into chunks
- ½ onion, cut into wedges
Marinade:
- 2 tbsp. olive oil
- Squeeze lemon juice
- 1 garlic, crushed
- Sprinkle Cumin
- Sprinkle paprika (smoked or sweet)
- Pinch chilli
- Sprinkle oregano
- Salt and pepper to taste
Sauce:
- 50g Greek Yoghurt
- 2 tbsp. chopped mint
- 1 clove garlic, crushed
Method
- Soak your skewers (if you are using wooden) for 20 minutes.
- Place all the marinade ingredients into a large mixing bowl and mix. Place your vegetables into the bowl and mix until all are coated with the marinade. Set aside for 20 minutes. Mix your sauce ingredients and set aside.
- Heat your grill, BBQ or griddle pan onto high.
- Skewer your vegetables onto the 8 skewers and grill until just cooked.
- Serve 2 skewers per person with sauce drizzled over or on the side with rice, couscous or quinoa.
Nutrition Table
Servings: 4
Serving size:205g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 804 kJ | 392 kJ |
| 192 Cal | 94 Cal | |
| Protein | 4.4 g | 2.2 g |
| Fat, total | 8.6 g | 4.2 g |
| - saturated | 1.7 g | 0.8 g |
| Carbohydrate | 21.7 g | 10.6 g |
| - sugars | 5.5 g | 2.7 g |
| Sodium | 18 mg | 9 mg |
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