Grilled Vegetable Skewers
Lunch • India
How to Make Grilled Vegetable Skewers (Traditional & Healthy Version)
Grilled Vegetable Skewers, known locally as 'Tandoori Sabzi ke Seekh', are a colorful and nutritious Indian lunch option that celebrates the bounty of seasonal vegetables. Traditionally cooked over a charcoal grill or in a tandoor, this dish showcases the vibrant flavors of marinated vegetables like capsicum (shimla mirch), onion (pyaz), and paneer, all threaded onto skewers and grilled to perfection. The smoky aroma and spicy, tangy marinade make this a beloved choice during gatherings and festivals, especially when paired with green chutney and soft phulkas. This recipe is rooted in North Indian cuisine but has found popularity across India, especially during festive occasions like Holi and Diwali when lighter, grilled foods are favored. Unlike deep-fried snacks, these skewers offer the joy of street-style tandoori flavors in a health-conscious format. The use of hung curd (dahi) and traditional spices like ajwain, jeera, and kasuri methi infuses the vegetables with authentic Indian taste, making every bite both wholesome and delicious. Ideal for summer lunches or as a starter for family get-togethers, these skewers are simple to prepare and loved by all age groups.
Ingredients(for 3-4 medium skewers per person)
- 1 large Capsicum (Shimla Mirch) (cut into 1-inch pieces)
- 1 large Onion (Pyaz) (cut into chunks)
- 1 large Tomato (seeds removed, cut into pieces)
- 100 grams Paneer (cut into cubes) - optional
- 1/2 cup Hung curd (Dahi) (thick yogurt)
- 1 tbsp Mustard oil (Sarson ka tel) (for marinade)
- 1 tbsp Ginger-garlic paste (Adrak-Lahsun)
- 1 tsp Red chili powder (Lal mirch)
- 1/2 tsp Turmeric powder (Haldi)
- 1 tsp Kasuri methi (dried fenugreek leaves)
- 1/2 tsp Garam masala
- to taste Salt
- 1 tbsp Lemon juice (Nimbu ras) (freshly squeezed)
Instructions
- 1
Prepare all vegetables by washing and cutting them into equal-sized pieces. If using paneer, cut into cubes.
5 minutes
Uniform pieces cook evenly and look attractive on skewers.
- 2
In a large bowl, mix hung curd, mustard oil, ginger-garlic paste, red chili powder, turmeric, kasuri methi, garam masala, salt, and lemon juice to prepare the marinade.
3 minutes
Whisk the marinade well to ensure a smooth coating.
- 3
Add the vegetables and paneer to the marinade. Toss gently to coat everything evenly. Cover and let it rest for at least 10 minutes.
10 minutes
Marinating allows the flavors to penetrate the veggies.
- 4
Thread the marinated vegetables and paneer alternately onto skewers, pressing them gently.
2 minutes
Leaving small gaps ensures even grilling and easy turning.
Why This Dish is Healthy
This recipe avoids deep frying and relies on grilling, which reduces overall calorie content while enhancing flavor. The inclusion of vegetables ensures a good intake of fiber, promoting digestion and satiety. Hung curd and paneer provide high-quality vegetarian protein, making this dish suitable for weight management, diabetes, and heart health. Perfect for those looking to eat clean without compromising on authentic Indian taste.
Grilled Vegetable Skewers are packed with fiber, vitamins, and minerals from a variety of fresh vegetables. The use of hung curd adds a dose of protein and calcium without excessive fat, while mustard oil provides heart-healthy fats. Capsicum and tomatoes are rich in Vitamin C and antioxidants, which support immunity and skin health. Minimal oil and grilling make this a low-calorie, nutrient-dense dish suitable for balanced diets.
Pro Tips
- 💡Tip 1: Soak wooden skewers in water for 30 minutes to prevent burning.
- 💡Tip 2: Use a mix of colorful vegetables for visual appeal and nutrition.
- 💡Tip 3: For extra smokiness, place a small piece of charcoal in a bowl, pour a few drops of ghee, and cover for 2 minutes to infuse flavor.
Storage & Serving
Store leftover grilled skewers in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in an oven for best texture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 90.0 kcal |
