Grilled Marinated Veggies
Savour the vibrant flavours of our Grilled Marinated Veggies, a diabetes-friendly dish that combines a medley of freshly grilled vegetables with a zesty homemade dressing. Perfect as a healthy side, a nutritious snack, or a delightful addition to salads and wraps, this recipe offers a delicious way to enjoy your vegetables while managing your blood sugar levels.
Servings:
Why Diabetes Friendly?
- Low in Carbohydrates and Calories: Vegetables are naturally low in carbs and calories, making them ideal for a diabetes-friendly diet.
- High Fibre Content: Fibre helps control blood sugar levels by slowing the absorption of sugar into the bloodstream.
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Equipment
- Grill
- Small bowl
Ingredients
- eggplant (large ) 1
- red bell pepper 2
- asparagus 1 bunch
- red onion 2
- red chili pepper (or jalapeño pepper, optional) 1
- mint (fresh, chopped) 2 tbsp
- parsley (fresh, chopped ) 2 tbsp
- garlic (minced) 1 clove
- olive oil 2 tbsp
- balsamic vinegar 1 tbsp
- salt ½ tsp
- pepper (freshly ground, seasoned to taste)
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Cooking Tips
- Enhancing Flavour: For extra flavour, add a squeeze of lemon juice or a sprinkle of crushed red pepper flakes to the dressing.
- Alternative Vegetables: Feel free to substitute or add other vegetables like zucchini, yellow squash, or mushrooms to diversify the flavours and textures.
- Marinating Time: Letting the veggies sit for a few hours after dressing can enhance the absorption of flavours.
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Instructions
- Heat grill to med-hot.
- Slice eggplant into ¼ inch slices, salt and let stand until small beads of water appear. Rinse and pat dry. Grill until soft. Thinly slice into ½ inch strips lengthwise.1 eggplant
- Grill red peppers whole on all sides until nicely charred. Place in paper bag to steam or cover with plastic wrap for a few minutes; this will help to loosen the skin. Peel all charred skin and seed the peppers. Thinly slice peppers into ½ inch strips.2 red bell pepper
- Grill asparagus until lightly charred and softened.1 bunch asparagus
- Slice onion in ½-inch rounds, grill until softened, do not burn.2 red onion
- Grill hot chili pepper until charred on all sides. When cool, peel, seed and chop finely (this will be part of the dressing).1 red chili pepper
- Place all vegetables (other than chili pepper) on a platter
- Make a dressing by mixing together in a small bowl the chopped mint, parsley, garlic, chopped grilled chili pepper, olive oil, and vinegar. Season with salt and pepper.2 tbsp mint, 2 tbsp parsley, 1 clove garlic, 2 tbsp olive oil, 1 tbsp balsamic vinegar, ½ tsp salt, pepper
- Drizzle dressing all over the veggies making sure it gets in and around the veggies.
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FAQ
- How can I prevent the vegetables from sticking to the grill
Ensure the grill is very hot and brush it lightly with oil before adding the vegetables to prevent sticking. - Can I prepare these vegetables on a stovetop grill pan?
Yes, a grill pan works well for this recipe if outdoor grilling isn’t an option. Just make sure it's hot enough to achieve those desirable grill marks. - How long can I store the grilled vegetables?
These marinated veggies can be stored in an airtight container in the refrigerator for up to 4 days, making them a great make-ahead option for quick meals.
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Nutrition
Per serving
Calories: 90.6kcal
Carbohydrates: 11.4g
Fiber: 4g
Sugar: 6.4g
Fat: 5g
Saturated Fat: 0.7g
Trans Fat:
Protein: 1.8g
Nutrition Facts
Grilled Marinated Veggies
Serving Size
1.5 cups
Amount per Serving
Calories
90.6
% Daily Value*
Fat
5
g
8
%
Saturated Fat
0.7
g
4
%
Sodium
200.5
mg
9
%
Potassium
339.4
mg
10
%
Carbohydrates
11.4
g
4
%
Fiber
4
g
17
%
Sugar
6.4
g
7
%
Protein
1.8
g
4
%
Vitamin C
57.8
mg
70
%
Calcium
26.4
mg
3
%
Iron
0.7
mg
4
%
Magnesium
21.9
mg
5
%
Zinc
0.3
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
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