Ingredients
For the Kabobs:
- 1 large Red Bell Pepper: Cored, seeded, and cut into 1.5-inch pieces
- 1 large Yellow or Orange Bell Pepper: Cored, seeded, and cut into 1.5-inch pieces
- 1 large Red Onion: Peeled and cut into 1.5-inch wedges (try to keep layers together)
- 2 medium Zucchinis: Ends trimmed, cut into 1-inch thick rounds or half-moons
- 8 ounces Cremini or Button Mushrooms: Wiped clean, stems trimmed (leave whole if small, halve if large)
- 1 pint Cherry or Grape Tomatoes
- Optional additions: 1 cup pineapple chunks, 1 small eggplant (cubed), 8 oz halloumi cheese (cubed)
For the Marinade:
- 1/2 cup Extra Virgin Olive Oil
- 1/4 cup Balsamic Vinegar (or fresh lemon juice for a brighter flavor)
- 2 tablespoons Soy Sauce (or tamari for gluten-free)
- 2–3 cloves Garlic: Minced (or 1 teaspoon garlic powder)
- 1 teaspoon Dried Italian Seasoning (or 1 tablespoon mixed fresh herbs like oregano, thyme, basil)
- 1/2 teaspoon Onion Powder (optional, but adds depth)
- 1/2 teaspoon Sea Salt (or to taste)
- 1/4 teaspoon Freshly Ground Black Pepper (or to taste)
- Optional: 1 teaspoon Dijon mustard (for emulsification and tang), 1 teaspoon maple syrup or honey (for a touch of sweetness and caramelization)
Instructions
1. Prepare the Vegetables:
* Thoroughly wash all your chosen vegetables under cold running water.
* Pat them dry with a clean kitchen towel or paper towels. This is important as excess water will dilute the marinade and prevent proper charring.
* Chop all the vegetables (bell peppers, red onion, zucchini) into roughly uniform 1 to 1.5-inch pieces. This uniformity is crucial for ensuring even cooking; if some pieces are much larger or smaller than others, you’ll end up with some undercooked and some overcooked.
* For the red onion, cut it into wedges, trying to keep 2-3 layers together per piece so they hold up on the skewer.
* Leave cherry tomatoes whole. Keep mushrooms whole if small, or halve/quarter them if they are large.
2. Prepare the Skewers:
* If you are using wooden or bamboo skewers, place them in a shallow dish filled with water and let them soak for at least 30 minutes. This prevents them from catching fire and burning to a crisp on the hot grill. Metal skewers do not require soaking.
3. Make the Marinade:
* In a large mixing bowl (large enough to hold all the vegetables) or a large resealable plastic bag, combine all the marinade ingredients: olive oil, balsamic vinegar (or lemon juice), soy sauce, minced garlic, Italian seasoning, onion powder (if using), salt, and pepper. Add Dijon mustard or maple syrup if you’re including them.
* Whisk thoroughly until the marinade is well combined and slightly emulsified. Taste and adjust seasoning if necessary. It should be boldly flavored, as it will be distributed among all the vegetables.
4. Marinate the Vegetables:
* Add all the chopped vegetables, mushrooms, and cherry tomatoes to the bowl or bag with the marinade.
* Gently toss or massage the bag to ensure every piece of vegetable is evenly coated with the marinade.
* Cover the bowl (or seal the bag) and let the vegetables marinate at room temperature for at least 30 minutes. For more intense flavor, you can marinate them in the refrigerator for 1-4 hours. If marinating for longer than an hour, it’s best to do so in the fridge. Avoid marinating for too long (e.g., overnight), especially with softer vegetables like zucchini or mushrooms, as the acid can start to break them down too much, making them mushy.
5. Assemble the Kabobs:
* Once the vegetables have marinated and your skewers are soaked (if using wood), it’s time to assemble.
* Thread the marinated vegetables onto the skewers, alternating types, colors, and textures for visual appeal and balanced flavor in each bite. For example, a sequence might be bell pepper, onion, zucchini, mushroom, tomato, then repeat.
* Leave a small space (about 1/4 inch) between pieces if you prefer more char on all sides. If you pack them tightly, they will steam more and char less, resulting in a softer texture. Find a balance that you prefer.
* Leave about 1-2 inches свободен at each end of the skewer to make them easier to handle on the grill.
* If you have leftover marinade, you can brush it over the kabobs while they grill, but discard any marinade that raw vegetables have been sitting in for an extended period if not cooked.
6. Grill the Kabobs:
* Preheat the Grill: Preheat your gas or charcoal grill to medium-high heat (approximately 375-450°F or 190-230°C).
* Clean and Oil Grates: Once hot, clean the grill grates thoroughly with a grill brush. Then, lightly oil the grates by dipping a wadded-up paper towel in high smoke point oil (like canola or avocado oil) and, using tongs, rub it over the grates. This prevents the kabobs from sticking.
* Place Kabobs on Grill: Arrange the assembled kabobs on the hot, oiled grates. It’s okay if they sizzle – that’s what you want!
* Grill and Turn: Grill the kabobs for approximately 10-15 minutes in total, turning them every 3-4 minutes using tongs, so that all sides get nicely charred and cooked through.
* The exact cooking time will depend on the size of your vegetable pieces, the heat of your grill, and your desired level of doneness. You’re looking for vegetables that are tender-crisp with appealing char marks. Cherry tomatoes should be softened and slightly blistered.
Alternative Cooking Methods (If you don’t have a grill):
- Oven Broiling: Preheat your broiler to high. Place the kabobs on a baking sheet lined with foil (for easy cleanup). Position the baking sheet about 4-6 inches from the heating element. Broil for 8-12 minutes, turning every 2-3 minutes, until the vegetables are tender and lightly charred. Keep a close eye on them as broilers can cook very quickly.
- Oven Roasting: Preheat your oven to 400°F (200°C). Place the kabobs on a baking sheet (you might not need foil for roasting unless for cleanup). Roast for 15-25 minutes, turning halfway through, until tender and lightly caramelized. They won’t get the same smoky char as grilling or broiling but will still be delicious.
- Grill Pan: Heat a grill pan over medium-high heat. Lightly oil the pan. Cook kabobs for 10-15 minutes, turning occasionally, until char marks appear and vegetables are tender.
7. Rest and Serve:
* Once cooked to your liking, carefully remove the kabobs from the grill using tongs and transfer them to a clean platter.
* Let them rest for a few minutes before serving. This allows the juices to redistribute.
* Serve warm and enjoy!
Nutrition
- Serving Size: One Normal Portion
- Calories: 120-180