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
- 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)
- 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)
Step-by-step instructions
Step 1 · Prepare all vegetables by washing and cutting them into equal-sized...
Prepare all vegetables by washing and cutting them into equal-sized pieces. If using paneer, cut into cubes.
Step 2 · In a large bowl
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.
Step 3 · Add the vegetables and paneer to the marinade
Add the vegetables and paneer to the marinade. Toss gently to coat everything evenly. Cover and let it rest for at least 10 minutes.
Step 4 · Thread the marinated vegetables and paneer alternately onto skewers
Thread the marinated vegetables and paneer alternately onto skewers, pressing them gently.
Step 5 · Preheat a grill pan
Preheat a grill pan, tawa, or outdoor grill. Brush lightly with oil. Place skewers on the hot surface and grill on medium heat, turning occasionally.
Step 6 · Grill until vegetables are charred at the edges and cooked through
Grill until vegetables are charred at the edges and cooked through. Serve hot with mint chutney and lemon wedges.
Why this recipe 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.
A note on tradition
Grilled Vegetable Skewers, or Tandoori Sabzi ke Seekh, are often enjoyed as a festive snack or lunch in North Indian households, especially during Holi and Diwali. They are popular at barbecues and family gatherings, symbolizing togetherness and celebration. Regional variations exist, with South Indian homes sometimes adding curry leaves or coconut oil to the marinade. The dish embodies India’s love for spices, fresh produce, and communal eating.