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!
- 10 Feb 2025
- 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 | 4% |
| 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 | 15% |
| 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 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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