Vegies on sticks
Vegies on sticks features sweet potatoes, onions, and red peppers threaded on skewers, grilled or roasted to enhance their natural sweetness. This simple recipe is perfect for a nutritious meal or snack, offering easy preparation and vibrant flavors.
Cook time 20 min
Prep time 125 min
Ingredients:
1.50 sweet potatos1 onion
1 red pepper
2 tbsp olive oil
Veggies on sticks are a delightful and healthy option for a quick meal or a snack. Perfect for grilling or roasting, this recipe combines the sweetness of sweet potatoes with the savory flavors of onions and red peppers. It’s an easy dish to prepare and a great way to incorporate more vegetables into your diet.
Instructions:
- For oven cooking, preheat your oven to 425°F (220°C).
- If using a grill, preheat the grill to medium-high heat.
- Peel the sweet potatoes and cut them into bite-sized chunks, roughly 1-inch pieces.
- Peel the onion and cut it into large chunks or wedges, making sure the pieces are also around 1 inch in size.
- Wash the red pepper, remove the seeds and stem, and cut it into similar bite-sized chunks.
- Thread the sweet potato, onion, and red pepper pieces onto the skewers. Alternate the vegetables to ensure an even distribution of flavors and colors on each skewer.
- Place the skewers onto a baking tray (for oven) or a plate (for grill).
- Drizzle the olive oil over the skewers, ensuring each piece of vegetable is lightly coated. You can use a brush to spread the oil evenly.
- Season with salt and pepper if desired.
- In the Oven: Place the baking tray in the preheated oven and roast for about 25-30 minutes, turning the skewers halfway through to ensure even cooking. The veggies should be tender and slightly charred.
- On the Grill: Place the skewers on the hot grill, cooking for about 10-15 minutes. Turn the skewers every few minutes so that all sides get evenly charred and the vegetables are tender.
- Carefully remove the skewers from the oven or grill. Let them cool slightly before serving.
- Serve as a side dish, appetizer, or a main course.
Cooking Veggies on sticks is a simple yet flavorful way to enjoy a variety of vegetables. Whether you roast them in the oven or grill them outdoors, this versatile recipe is sure to be a hit. Customize it with your favorite spices and herbs to make it your own.
Vegies on sticks FAQ:
For oven cooking, roast the skewers at 425°F (220°C) for about 25-30 minutes, turning halfway. For grilling, cook on medium-high heat for 10-15 minutes, turning every few minutes until the vegetables are tender and charred.
Cut the sweet potatoes, onions, and red peppers into roughly 1-inch bite-sized chunks to ensure even cooking and proper threading on the skewers.
Yes, leftover veggie skewers can be stored in the refrigerator in an airtight container for up to 3 days. Reheat them in the oven or on the grill before serving.
You can substitute sweet potatoes with other starchy vegetables like butternut squash or regular potatoes. Adjust the cooking time as needed since different vegetables may require different times to become tender.
The veggies are done when they are tender and have visible char marks. You can test doneness by piercing them with a fork; they should be easy to pierce but not overly soft.
Tips:
- Soak wooden skewers in water for at least 30 minutes before using to prevent them from burning during cooking.
- Cut all vegetables into similar-sized pieces to ensure even cooking.
- Feel free to add other vegetables like zucchini, mushrooms, or cherry tomatoes to add variety and color.
Nutrition per serving
4 ServingsCalories 88kcal
Protein 1.71g
Carbohydrates 20g
Fiber 3.43g
Sugar 6g
Fat 7g
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