Grilled vegetables are a simple, healthy dish and very suitable for a light dinner. When grilled, vegetables not only retain their natural flavor but also become more delicious and rich thanks to the combination of spices. This is the perfect choice for those who want to enjoy a light dinner, not too filling, but still full of nutrition. In this article, we will learn how to make grilled vegetables that are both delicious and healthy.
1. Health Benefits of Grilled Vegetables
Grilled vegetables not only retain their flavor but also bring many health benefits. When grilled, the nutrients in vegetables such as vitamins, minerals and fiber are still preserved, making them easier for the body to absorb. Here are some important benefits:
- Rich in fiber: Vegetables contain a lot of fiber, which helps support the digestive system and creates a feeling of fullness for a long time, suitable for those who are following a diet or want to control weight.
- Provides many vitamins and minerals: Vegetables such as bell peppers, carrots, pumpkin, and cauliflower are rich in vitamins A, C, E and minerals such as potassium, magnesium and calcium, which help strengthen the immune system and maintain overall health. .
- Low in calories, does not cause a heavy feeling in the stomach: Grilled vegetables are low in calories and contain no saturated fat, so they are very suitable for light dinners and do not cause a heavy feeling in the stomach.
- Maintains natural flavor: When grilled, vegetables still retain their crunch, natural sweetness and characteristic aroma, creating a dish that is not only delicious but also nutritious.
With the above benefits, grilled vegetables are not only a great choice for light dinners but also suitable for all ages, especially those who want to maintain a healthy lifestyle.
2. Ingredients Needed to Prepare
To make grilled vegetables for dinner, you need to prepare the following ingredients:
- 1 carrot (sliced or cut into long sticks)
- 1 sweet potato (sliced or cut into long sticks)
- 1 bell pepper (sliced long)
- 1/2 pumpkin (peeled, sliced)
- 100g mushrooms (washed and left whole or sliced)
- 1 onion (cut into wedges)
- 2-3 cloves of garlic (minced)
- 2 tablespoons olive oil
- Salt, black pepper, and chili powder (depending on taste)
- 1/2 teaspoon herb powder (rosemary, basil, oregano optional)
Vegetables such as carrots, sweet potatoes, and pumpkins are easy to find and rich in nutrients. You can flexibly change different vegetables depending on the season and your preferences.
3. How to Make Grilled Vegetables
Below are the steps to grill delicious vegetables and retain all the nutrients:
Step 1: Prepare Vegetables
First, preheat the oven to 200°C. Wash all vegetables. Peel the sweet potatoes and pumpkin, then slice or cut into long sticks. Carrots and bell peppers can also be sliced or cut into long pieces according to preference. Let vegetables drain before grilling.
Step 2: Marinate with Seasoning
In a large bowl, add all the prepared vegetables. Add olive oil, minced garlic, salt, pepper and herb powder. Mix well so the vegetables absorb the seasoning. You can add a little chili powder if you want the dish to be mildly spicy.
Step 3: Grill Vegetables
Spread the vegetables evenly on a baking tray lined with baking paper so they don’t stick. Make sure not to overlap the vegetables so they cook evenly. Place the tray in the oven and bake for about 20-25 minutes, turning the vegetables occasionally so they brown evenly on both sides.
Step 4: Check and Enjoy
After grilling, the vegetables will have a beautiful golden color and become fragrant. Use a fork to pierce the vegetables to check for doneness. If the vegetables are soft but still retain a slight crunch, it’s done. Remove from the oven, transfer to a plate and enjoy while still warm.
This grilled vegetable dish can be eaten alone or combined with other dishes such as bread, brown rice or salad, creating a light, nutritious and balanced dinner.
4. Variation of Grilled Vegetables
You can vary grilled vegetables by combining other ingredients or changing the seasoning method to create new and more attractive dishes. Here are some suggestions:
- Grilled vegetables with cheese: After the vegetables are grilled, sprinkle a little Parmesan or Mozzarella cheese on top and bake for another 5 minutes to melt the cheese, creating a rich, attractive flavor.
- Grilled vegetables with honey: Instead of using salt and pepper, you can marinate vegetables with honey and a little soy sauce, creating a unique, sweet grilled vegetable dish.
- Grilled vegetables with lemon sauce: After the vegetables are grilled, add a little lemon juice and grated lemon zest on top for freshness and balance of flavor.
- Combine with grilled meat: You can add chicken, salmon or shrimp to the vegetable tray to create a meal full of protein and greens.
These variations will help you not feel bored when eating grilled vegetables but also create many rich choices for dinner.
5. Notes When Grilling Vegetables
In order for grilled vegetables to be delicious and retain their flavor, you need to keep in mind the following points:
- Cut vegetables evenly: When cutting vegetables, cut them into similar sized pieces to ensure they cook evenly. Vegetables that are too thick will take too long to bake and won’t be crispy.
- Do not place vegetables on top of each other: When spreading vegetables on the baking tray, make sure the pieces do not overlap so that the heat is evenly distributed, helping the vegetables to brown and crisp up.
- Adjust temperature and baking time: Each type of vegetable has a different thickness and water content, so you need to check regularly during the grilling process to make sure the vegetables are not burned or too dry.
- Use high quality oil: Pure olive oil is an ideal choice for grilled vegetables, it is both good for health and adds rich flavor.
With these notes, you will easily grill delicious, crispy vegetables while still maintaining freshness and nutrition.
Healthy food
Grilled vegetables are an ideal dish for a light and healthy dinner. With easy-to-find ingredients and simple preparation, you can quickly prepare a nutritious dinner without much effort. Try grilled vegetables now to bring freshness and color to your daily meals!