When you’re the one preparing meals for your gluten-free household, it can be a challenge to have a family member suddenly announce they’re going vegan. Yet more people than ever are doing just that.
If someone in your household has decided to adopt a plant-based diet, we’re here to help with tips and recipe ideas, like these tasty grilled kebabs. Served with an easy herbed quinoa pilaf, kebabs provide the family cook with enough flexibility to deliciously accommodate everyone’s dietary needs. It’s easy to prepare these veggie kebabs for your vegan, along with any other type of kebabs, whether poultry, seafood, beef, pork, tofu or tempeh, for the rest of the family. And everyone enjoys a delicious, well-balanced meal without doubling your workload.
Grilled Veggie Kebabs with Herbed Pilaf
PREP: 30 minutes
GRILL: 10 minutes
MAKES 4 SERVINGS.
A complete protein with all 9 essential amino acids, quinoa is the nutritious gluten-free base for this vegan-friendly entrée. Double the recipe and reserve some marinade for other types of kebabs.
1 cup uncooked quinoa
2 cups vegetable broth (or 2 cups water + 2 gluten-free bouillon cubes)
1/4 cup slivered almonds or sunflower seeds
2 tablespoons minced fresh dill
1/2 cup minced fresh parsley
Juice from 1 lemon (3-4 tablespoons lemon juice)
1 teaspoon salt
1/2 teaspoon fresh ground black pepper
2 large garlic cloves, pressed
1/4 cup olive oil
16 cremini mushrooms
1 onion, cut into 1-inch chunks
12 mini sweet peppers, tops and seeds removed and halved lengthwise
1. In a small saucepan, combine quinoa (rinsed, if necessary, according to package directions) and broth. Bring to a boil, cover and simmer 15 minutes or until broth is absorbed and outer layer of quinoa separates from the seed. Set aside.
2. In a dry small skillet over low heat, heat almonds or sunflower seeds until golden. Watch them carefully to prevent burning.
3. Add roasted nuts or sunflower seeds, dill and parsley to cooked quinoa. Stir gently to combine. Cover and set aside.
4. Place lemon juice, salt, pepper, garlic and olive oil in a lidded container or zip-top bag. Seal and shake gently to combine ingredients.
5. Add mushrooms, onion chunks and sweet peppers to lemon mixture. Seal and shake to coat. Let sit at least 15 minutes to marinate vegetables.
6. Thread vegetables on skewers. (If using wooden skewers, soak them in water first at least 5 minutes.)
7. Preheat grill or grill pan. Grill vegetable kebabs on a grill over medium heat or in a lightly oiled grill pan on the stove, turning periodically until mushrooms are fork tender.
8. Divide quinoa among 4 plates. Top with kebabs and serve.
Each serving contains 334 calories, 6g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 668mg sodium, 56g carbohydrate, 8g fiber, 12g sugars, 13g protein, 27Est GL.
Contributor Kim Lutz is a recipe developer and author of several popular cookbooks, including Welcoming Kitchen (Sterling), Super Seeds (Sterling) and Ancient Grains (Sterling).