Grilled Vegetables with Mint Raita

Vegetarian
Gluten Free
Health score
17%
Grilled Vegetables with Mint Raita
45 min.
6
187kcal

Suggestions


Looking to elevate your meal with a vibrant and healthy side? Look no further than Grilled Vegetables with Mint Raita! This delightful dish is a perfect blend of color, flavor, and nutrition, making it an ideal accompaniment to any main course, especially alongside Grilled Tandoori Lamb. The smoky, charred vegetables harmonize beautifully with the cooling mint raita, creating a refreshing contrast that will tantalize your taste buds.

Featuring a medley of succulent zucchini, sweet red bell peppers, and rich red onions, this recipe is not just a feast for the senses but also a celebration of wholesome ingredients. The mint raita, made from creamy whole-milk yogurt and aromatic garam masala, adds a delightful twist and enhances each bite with its herbal freshness. Best of all, this vegetarian and gluten-free dish can be prepared in just 45 minutes, making it perfect for both weeknight dinners and festive gatherings.

With only 187 calories per serving, you can savor this dish guilt-free, while enjoying its impressive caloric breakdown of protein, healthy fats, and carbohydrates. Get ready to impress your guests with this easy yet flavorful side dish that celebrates the vibrant tastes of summer grilling. Whether you’re a seasoned chef or a kitchen novice, you’ll love bringing this fresh and seasonal recipe to your table!

Ingredients

  • cup mint leaves fresh chopped
  • tablespoon garam masala 
  •  bell pepper red
  •  onion red
  • servings salt and pepper to taste
  • cups yogurt plain
  • 0.3 cup vegetable oil 
  • large zucchini 

Equipment

  • grill

Directions

  1. Spray grill rack with nonstick spray; prepare barbecue (medium-high heat). Grill vegetables until slightly charred in spots, turning occasionally, about 8 minutes.
  2. Serve vegetables and mint raita alongside Grilled Tandoori Lamb.

Nutrition Facts

Calories187kcal
Protein16.01%
Fat46.16%
Carbs37.83%

Properties

Glycemic Index
12.33
Glycemic Load
1.77
Inflammation Score
-9
Nutrition Score
18.574347848478%

Flavonoids

Eriodictyol
2.32mg
Hesperetin
0.76mg
Apigenin
0.41mg
Luteolin
1.2mg
Isorhamnetin
1.84mg
Kaempferol
0.25mg
Myricetin
0.01mg
Quercetin
8.6mg

Nutrients percent of daily need

Calories:186.91kcal
9.35%
Fat:10.07g
15.5%
Saturated Fat:1.67g
10.46%
Carbohydrates:18.58g
6.19%
Net Carbohydrates:14.76g
5.37%
Sugar:13.53g
15.03%
Cholesterol:1.63mg
0.54%
Sodium:275.52mg
11.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.86g
15.72%
Vitamin C:85.52mg
103.65%
Vitamin A:1890.01IU
37.8%
Vitamin K:25.9µg
24.67%
Vitamin B2:0.41mg
23.91%
Vitamin B6:0.48mg
23.78%
Manganese:0.47mg
23.52%
Potassium:809.71mg
23.13%
Calcium:217.91mg
21.79%
Phosphorus:216.01mg
21.6%
Folate:82.32µg
20.58%
Fiber:3.82g
15.29%
Magnesium:59.02mg
14.75%
Vitamin B5:1.05mg
10.49%
Vitamin E:1.57mg
10.47%
Vitamin B1:0.16mg
10.42%
Zinc:1.55mg
10.36%
Vitamin B12:0.5µg
8.3%
Iron:1.3mg
7.24%
Copper:0.14mg
7.19%
Vitamin B3:1.39mg
6.94%
Selenium:3.49µg
4.98%
Source:Epicurious