Veggie Kabobs with Herb and Garlic Marinade

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
24%
Veggie Kabobs with Herb and Garlic Marinade
150 min.
6
184kcal

Suggestions

Ingredients

  • cup bell pepper chunks green red yellow
  • 0.5 teaspoon pepper black freshly ground
  • cup cherry tomatoes 
  • 0.3 cup dijon mustard 
  • cup extra-firm tofu chunks firm
  • tablespoons basil leaves fresh chopped
  • tablespoons garlic minced
  • 0.5 cup juice of lime 
  • tablespoons maple syrup 
  • 0.5 cup olive oil 
  • cup onion chunks red
  • cup pineapple chunks 
  • medium potatoes white red
  • 0.5 teaspoon salt 
  • cup squash chunks yellow
  • 0.3 cup water 
  • cup button mushrooms white

Equipment

  • bowl
  • whisk
  • grill
  • skewers
  • wooden skewers

Directions

  1. Special equipment: Wooden skewers, soaked in water for 30 minutes
  2. Cook potatoes in salted water until fork tender; let cool and cut into 1-inch chunks.
  3. Place potatoes and the vegetables in a shallow dish or container.
  4. Pour Marinade over vegetables. Cover and refrigerate for 2 hours.
  5. Preheat an outdoor grill to medium heat.
  6. Remove vegetables from the Marinade, reserving Marinade. Thread vegetables onto skewers, alternating colors. Cook skewers on grill until vegetables are lightly charred all over, about 10 minutes, basting with reserved Marinade and turning occasionally.
  7. Whisk together all ingredients in a small bowl. The marinade can be prepared in advance and held covered in the refrigerator for up to 7 days.

Nutrition Facts

Calories184kcal
Protein13.59%
Fat23.43%
Carbs62.98%

Properties

Glycemic Index
67.88
Glycemic Load
10.31
Inflammation Score
-8
Nutrition Score
14.212173889513%

Flavonoids

Eriodictyol
0.44mg
Hesperetin
1.81mg
Naringenin
0.08mg
Apigenin
0.02mg
Luteolin
0.18mg
Isorhamnetin
1.34mg
Kaempferol
0.64mg
Myricetin
0.05mg
Quercetin
6.19mg

Nutrients percent of daily need

Calories:183.89kcal
9.19%
Fat:5.08g
7.82%
Saturated Fat:0.72g
4.48%
Carbohydrates:30.75g
10.25%
Net Carbohydrates:26.79g
9.74%
Sugar:14.51g
16.12%
Cholesterol:0mg
0%
Sodium:345.8mg
15.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.64g
13.27%
Vitamin C:64.87mg
78.63%
Manganese:0.49mg
24.48%
Vitamin B6:0.43mg
21.61%
Vitamin A:1011.78IU
20.24%
Potassium:665.91mg
19.03%
Fiber:3.95g
15.81%
Vitamin B2:0.26mg
15.5%
Copper:0.31mg
15.37%
Vitamin B1:0.21mg
13.97%
Phosphorus:137.2mg
13.72%
Magnesium:52.11mg
13.03%
Folate:42.24µg
10.56%
Iron:1.82mg
10.09%
Vitamin B3:2mg
10%
Vitamin K:9.47µg
9.01%
Selenium:6.07µg
8.68%
Vitamin E:1.18mg
7.89%
Vitamin B5:0.66mg
6.56%
Calcium:63.65mg
6.37%
Zinc:0.9mg
6.01%