A big bowl of vegetables can be enjoyed so many ways, but on the grill is one of my favorite methods to bring out their natural flavor and get a nice sear. This is a great make-ahead salad to eat all week in different ways. It’s simple, refreshing and so easy. We’ve picked a few of our standout vegetables for the grill.
The beautifully vibrant skin of the eggplant is a sure sign that it packed full of health-promoting bioactive compounds. The signature purple color of eggplant comes from anthocyanins, phytochemicals with high antioxidant activity (R). You’ll find this pigment in red, purple and blue vegetables. Studies have shown that these polyphenolic components are higher in grilled eggplants when compared to raw eggplants (R). Anthocyanins have been shown to reduce lipid per oxidation, which is a precursor to many diseases, like heart disease, diabetes and cancer. Anthocyanins also have a protective effect on eye or brain health (R).
Grilled Vegetable Salad with Rosemary Balsamic Marinade
- Prep Time: 10 minutes
- Cook Time: 9 minutes
- Total Time: 19 minutes
- Yield: 2 servings 1x
1/4 cup Pacific Foods Vegetable Broth
1 Tbsp rosemary, chopped
1/2 cup eggplant, sliced
1/2 cup red pepper, sliced
1/2 cup zucchini, sliced lengthwise
1/2 cup yellow squash, sliced lengthwise
1/2 cup green beans, trimmed
2 cups salad greens
2 oz goat cheese feta, crumbled (optional)
- Preheat grill to med-high
- In a bowl, whisk together vegetable broth, balsamic vinegar, oil and rosemary
- Add vegetables and toss to coat then set aside to marinate 5 minutes
- Remove veggies from marinade, reserving excess for dressing and place on hot grill and sear 6-9 min per side, until tender (cook green beans in a grill basket or enjoy them raw)
- Whisk together remaining marinade
- Arrange grilled veggies on place and drizzle with remaining marinade then garnish with crumbled feta (optional)
- Serving Size: 1/2 of recipe
- Calories: 66.7
- Sugar: 8
- Sodium: 41.7
- Fat: 0.4
- Saturated Fat: 0.1
- Unsaturated Fat: 0.13
- Trans Fat: 0
- Carbohydrates: 13.4
- Fiber: 4.2
- Protein: 2.4
- Cholesterol: 0
Keywords: dairy free, egg free, gluten free, grain free, oil free, soy free, vegan
Red bell peppers not only bring a beautiful hue to this dish, but they do so while bringing loads of antioxidant activity. Of the bell peppers, red bell peppers have a significantly higher content of phenolics, which contribute to antioxidant activity. These compounds fight free radicals to prevent chronic disease (R).
Zucchini and yellow squash both fall under the category of summer squash. As the name indicates, they are seasonal vegetables. They have an incredible nutritional profile and are very culinarily versatile. They are packed full of minerals, carotenoids, vitamin C and phenolic compounds. This composition provides it the ability to act as an antioxidant, fight free radicals, protect against cancer and reduce inflammation. Summer squash is also a natural antiviral, antimicrobial and analgesic that has been used in traditional medicine for ages (R).
These crunchy little guys are full of heart-protecting potential. I like to make this recipe with raw green beans to add a little crunch, but you can easily put them in a grill basket if you’d rather include them with the others. There are benefits in both raw and cooked green beans. Raw green beans have been shown to have a higher content of chlorophyll, total phenolics, flavonoids in addition to more antioxidant capacity. On the other hand, after cooking, green beans had a higher concentration of carotenoids. All of these compounds have antioxidants and anti-inflammatory potential (R).
Always say yes to greens! Leafy greens have been shown to have incredible antioxidant properties due to their phytochemical content. Consumption of leafy greens has been linked to a myriad of health benefit, with one remarkable being the ability to help slow cognitive decline (R).
The eggplant and peppers in this recipes are in a botanical family known as nightshades so if this family doesn’t fit into your diet, swap them out for something that does. Eggplant especially is known to have a high histamine content, so if you’re on a low histamine diet, you will want to skip the eggplant.
If your diet allows it, enjoy this with the goat cheese crumbled over top, but it is also wonderful without it.
1–2 times per week
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