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grilled vegetables with tandoori marinade

Grilled vegetable kebabs in
Tandoori marinade.
Photo credit: Health Powered Kids

Nutrition information
Serving size: 1 skewer (261 grams)
Servings per recipe: 4
Calories: 138 (8 from fat) 
Cholesterol: 2 milligrams
Fat: 1 gram  (0 saturated fat, 0 trans fats)
Protein: 6 grams
Sodium: 353 milligrams 
Total carbohydrate: 29 grams (5 fiber, 5 sugars)


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Vegetable kebabs in Tandoori marinade

Add flair to your grilling season with this flavorful side dish. The refreshing yogurt sauce (raita) provides a cool complement.

Ingredients

1 pound new potatoes, halved, quartered or cut into wedges
1/2 head of cauliflower, broken into florets
1 medium carrot, sliced 2 inches thick
1 medium onion, cubed

Tandoori marinade (See recipe below.)

Raita sauce (plain yogurt with chopped cucumber, cilantro, mint and salt and pepper to taste) for dipping, if desired*

Tandoori marinade

1 cup low-fat plain yogurt
2 garlic cloves, minced
1 teaspoon minced fresh ginger
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon salt
3/4 teaspoon curry powder (or garam masala - available at Indian groceries)
1/8 teaspoon ground red pepper

Marinade directions: Combine all of the ingredients in a small bowl.

Directions

  1. Bring a medium-size pot of water to a boil.
  2. Add the potatoes and boil for 3 minutes.
  3. Add the cauliflower and boil for 2 minutes more.
  4. Add the carrots and boil for 2 minutes more.
  5. Drain and plunge into cold water to stop the cooking, then drain again.
  6. Place the vegetables, including the onion, in a large bowl. Add the marinade and toss to coat. Let stand at room temperature while you prepare the fire. (You can also put the marinating vegetables in the refrigerator for up to 12 hours.)
  7. Prepare a medium hot fire in the grill.
  8. Place the vegetables on skewers and grill them, turning occasionally, until browned and tender, about 8 minutes.
  9. Serve hot, with raita on the side.

* Nutrition information for raita sauce not included.












 

Source: Andrea Chesman, The Vegetarian Grill, Harvard Common Press, 1998; Your Health eMagazine, April/May 2000

First published: 04/01/2000
Last updated: 06/26/2012

Reviewed by: Allina Health's Patient Education Department