Vegies on sticks
Discover a healthy and delicious veggie skewer recipe featuring sweet potatoes, onions, and red peppers. Tossed in olive oil and grilled to perfection, these Veggies on Sticks make the perfect side dish or appetizer for any meal!
- 20 May 2024
- Cook time 20 min
- Prep time 125 min
- 4 Servings
- 4 Ingredients
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.
Ingredients:
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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 140 grams |
| Energy | |
| Calories 88kcal | 3% |
| Protein | |
| Protein 1.71g | 1% |
| Carbohydrates | |
| Carbohydrates 20g | 6% |
| Fiber 3.43g | 9% |
| Sugar 6g | 6% |
| Fat | |
| Fat 7g | 8% |
| Saturated 0.99g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 560ug | 63% |
| Choline 13mg | 2% |
| Vitamin B1 0.09mg | 7% |
| Vitamin B2 0.07mg | 6% |
| Vitamin B3 0.66mg | 4% |
| Vitamin B6 0.26mg | 15% |
| Vitamin B9 24ug | 6% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 30mg | 34% |
| Vitamin E 0.52mg | 3% |
| Vitamin K 2.49ug | 2% |
| Minerals | |
| Calcium, Ca 30mg | 2% |
| Copper, Cu 0.13mg | 0% |
| Iron, Fe 0.66mg | 6% |
| Magnesium, Mg 24mg | 6% |
| Phosphorus, P 55mg | 4% |
| Potassium, K 370mg | 11% |
| Selenium, Se 0.47ug | 1% |
| Sodium, Na 44mg | 3% |
| Zinc, Zn 0.36mg | 3% |
| Water | |
| Water 110g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Baked eggs in avocado with lime, coriander, onion and spices
Simple to make and rich in nutrients, it’s a tasty way to power up your day.
07 Jun 2024Vegetable tart with almond pastry
Ideal for a wholesome brunch or elegant dinner, this recipe combines wholesome ingredients and delightful textures for a savory treat that’s sure to impress.
12 Jun 2024Roasted red pepper and tofu cauliflower
An easy-to-make, healthy, and delicious meal that’s sure to satisfy your taste buds.
13 Mar 2024Vanilla chai-spiced chia pudding
Perfect for a nutritious breakfast or a comforting treat.
14 Apr 2024Pumpkin spaghetti carbonara quiche
Perfect for holiday gatherings or a comforting family dinner.
02 Jun 2024Sunflower seed risotto with asparagus, carrots and peas
This wholesome, vegan-friendly recipe combines nutty sunflower seeds and vibrant vegetables, creating a creamy and nutritious meal perfect for any occasion.
06 Apr 2024Chilli potatoes with garlic
Perfect for a flavorful side dish or a main course that packs a punch.
15 Mar 2024Honey-lemon celery stir-fry
Perfect for a quick, healthy side or main course, this vibrant recipe combines simplicity and flavor in every bite.
23 Mar 2024Fresh green pea pesto with almonds, ginger and lime juice
Bursting with natural goodness and aromatic coriander, it's sure to become a favorite in your kitchen.
26 Mar 2024Grilled avocado with melted parmesan cheese
Ideal for a quick snack, appetizer, or side dish, this easy recipe elevates avocados to a whole new level.
26 Mar 2024Chocolate avocado toast with maple syrup and vanilla
Perfect for a luxurious breakfast or a delightful snack.
15 Mar 2024Roast pumpkin and spiced beef bowl
Discover this easy-to-follow recipe that's sure to become a seasonal favorite.
18 Apr 2024Smashed chat potatoes with garlic & herb cheese and prosciutto
Discover the simple pleasure of this gourmet recipe today.
17 Apr 2024Detox broccoli coconut soup with nutmeg and black pepper
Revitalize your body with our Detox Broccoli Coconut Soup! Made with fresh broccoli, creamy coconut milk, and infused with the warming spices of nutmeg and black pepper, this nourishing soup is perfect for a healthful and delicious meal.
19 May 2024Smoked salmon and zucchini fritters
Quick and easy to prepare with simple ingredients like eggs, olive oil, and self-raising flour, they're sure to become a favorite in your kitchen.
30 Mar 2024Kale salad with sesame butter, olive oil, honey and red pepper
Quick and easy to prepare, it’s a must-try for salad lovers.
02 Jun 2024