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Cooking vegetables on the grill imparts a delicious smokiness. And if the grill’s already on, why not put some vegetables on too? Here are cooking instructions and seasoning ideas for our favorite vegetables for grilling, but don’t limit yourself to these—grill whatever vegetables you have on hand.
Artichokes
Amount for 4 Servings: 1 pound
Prep: Halve and scoop out the choke if it’s prickly. Brush with 1 tablespoon extra-virgin olive oil (or canola oil) and sprinkle with 1/4 teaspoon each salt and freshly ground pepper—or with a flavoring combination of your choice (see “Seasonings”).
Grilling Time on Medium-High: Grill, turning occasionally, until lightly charred and tender, about 8 minutes total.
Nutrition Information per Serving with Oil, Salt, and Pepper: 85 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 12 g carbohydrate; 4 g protein; 6 g fiber; 252 mg sodium; 422 mg potassium. Nutrition Bonus: vitamin C (22% daily value), folate (19% DV), magnesium (17% DV). 1 carbohydrate serving.
Asparagus
Amount for 4 Servings: 1 pound
Prep: Trim tough ends. Brush with 1 tablespoon extra-virgin olive oil (or canola oil) and sprinkle with 1/4 teaspoon each salt and freshly ground pepper—or with a flavoring combination of your choice (see “Seasonings”).
Grilling Time on Medium-High: Grill, turning occasionally, until lightly charred and tender, 6 to 8 minutes total.
Nutrition Information per Serving with Oil, Salt, and Pepper: 55 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 4 g carbohydrate; 3 g protein; 2 g fiber; 160 mg sodium; 238 mg potassium. Nutrition Bonus: folate (39% DV), vitamin A (21% DV). 0 carbohydrate servings.
Bell Peppers
Amount for 4 Servings: 2 large peppers
Prep: Halve, seed and stem the peppers. Brush with 1 tablespoon extra-virgin olive oil (or canola oil) and sprinkle with 1/4 teaspoon each salt and freshly ground pepper—or with a flavoring combination of your choice (see “Seasonings”).
Grilling Time on Medium-High: Grill, turning occasionally, until lightly charred and tender, about 5 minutes total.
Nutrition Information per Serving with Oil, Salt, and Pepper: 54 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 5 g carbohydrate; 1 g protein; 1 g fiber; 148 mg sodium; 173 mg potassium. Nutrition Bonus: vitamin C (190% DV), vitamin A (20% DV). 0 Carbohydrate Servings.
Corn
Amount for 4 Servings: 4 ears
Prep: Husk the corn. Brush with 1 tablespoon extra-virgin olive oil (or canola oil) and sprinkle with 1/4 teaspoon each salt and freshly ground pepper—or with a flavoring combination of your choice (see “Seasonings”).
Grilling Time on Medium-High: Grill, turning occasionally, until lightly charred and tender, 8 to 12 minutes total.
Nutrition Information per Serving: 120 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 19 g carbohydrate; 3 g protein; 2 g fiber; 161 mg sodium; 277 mg potassium. 1 carbohydrate serving.
Eggplant
Amount for 4 Servings: 1 pound
Prep: Cut into 1/4-inch-thick rounds. Brush with 1 tablespoon extra-virgin olive oil (or canola oil) and sprinkle with 1/4 teaspoon each salt and freshly ground pepper—or with a flavoring combination of your choice (see “Seasonings”).
Grilling Time on Medium-High: Grill, turning occasionally, until lightly charred and tender, 2 to 3 minutes total.
Nutrition Information per Serving with Oil, Salt, and Pepper: 59 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 7 g carbohydrate; 1 g protein; 4 g fiber; 148 mg sodium; 263 mg potassium. 1/2 carbohydrate serving.
Portobello Mushrooms
Amount for 4 Servings: 4 large
Prep: Remove stems and scrape out gills with a spoon, if desired. Brush with 1 tablespoon extra-virgin olive oil (or canola oil) and sprinkle with 1/4 teaspoon each salt and freshly ground pepper—or with a flavoring combination of your choice (see “Seasonings”).
Grilling Time on Medium-High: Grill, turning occasionally, until lightly charred and tender, 6 to 8 minutes total.
Nutrition Information per Serving with Oil, Salt, and Pepper: 50 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 4 g carbohydrate; 1 g protein; 4 g fiber; 148 mg sodium; 299 mg potassium. 0 carbohydrate servings.
Onions
Amount for 4 Servings: 2 medium
Prep: Peel and cut into 1/4-inch-thick rounds. Brush with 1 tablespoon extra-virgin olive oil (or canola oil) and sprinkle with 1/4 teaspoon each salt and freshly ground pepper—or with a flavoring combination of your choice (see “Seasonings”).
Grilling Time on Medium-High: Grill, turning occasionally, until lightly charred and tender, 2 to 3 minutes total.
Nutrition Information per Serving with Oil, Salt, and Pepper: 54 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 5 g carbohydrate; 1 g protein; 1 g fiber; 148 mg sodium; 82 mg potassium. 0 carbohydrate servings.
Zucchini
Amount for 4 Servings: 1 pound
Prep: Slice diagonally into 1/4-inch-thick slices. Brush with 1 tablespoon extra-virgin olive oil (or canola oil) and sprinkle with 1/4 teaspoon each salt and freshly ground pepper—or with a flavoring combination of your choice (see “Seasonings”).
Grilling Time on Medium-High: Grill, turning occasionally, until lightly charred and tender, 4 to 6 minutes total.
Nutrition Information per Serving with Oil, Salt, and Pepper: 49 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 5 g carbohydrate; 1 g protein; 1 g fiber; 148 mg sodium; 284 mg potassium. Nutrition Bonus: vitamin C (30% DV). 0 carbohydrate servings.
Summer Squash
Amount for 4 Servings: 1 pound
Prep: Slice diagonally into 1/4-inch-thick slices. Brush with 1 tablespoon extra-virgin olive oil (or canola oil) and sprinkle with 1/4 teaspoon each salt and freshly ground pepper—or with a flavoring combination of your choice (see “Seasonings”).
Grilling Time on Medium-High: Grill, turning occasionally, until lightly charred and tender, 4 to 6 minutes total.
Nutrition Information per Serving with Oil, Salt, and Pepper: 49 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 5 g carbohydrate; 1 g protein; 1 g fiber; 148 mg sodium; 284 mg potassium. Nutrition Bonus: vitamin C (30% DV). 0 carbohydrate servings.
Seasonings
Toss grilled vegetables with one of these easy flavor combinations.
Chile-Garlic & Soy: Before grilling, toss the vegetables with 4 teaspoons extra-virgin olive oil (or canola oil), 1 tablespoon each chile-garlic sauce and reduced-sodium soy sauce, and 1/4 teaspoon ground white pepper.
Analysis per serving: 48 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 1 g carbohydrate; 0 g protein; 0 g fiber; 246 mg sodium; 7 mg potassium.
Chile-Lime: Before grilling, toss the vegetables with 4 teaspoons extra-virgin olive oil (or canola oil), 3/4 teaspoon each chili powder and ground cumin, and 1/2 teaspoon salt. After grilling, toss with 2 tablespoons chopped fresh cilantro and lime juice to taste.
Analysis per serving: 47 calories; 5 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 1 g carbohydrate; 0 g protein; 0 g fiber; 300 mg sodium; 22 mg potassium.
Garlic-Thyme: Before grilling, toss the vegetables with 2 tablespoons extra-virgin olive oil (or canola oil), 1 tablespoon chopped fresh thyme (or 1 teaspoon dried), 1/2 teaspoon garlic powder, and 1/4 teaspoon each salt and freshly ground pepper. After grilling, toss with 2 tablespoons chopped fennel fronds, if desired.
Analysis per serving: 65 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 1 g carbohydrate; 0 g protein; 0 g fiber; 146 mg sodium; 10 mg potassium.
Maple Butter: Before grilling, toss the vegetables with 2 tablespoons pure maple syrup, 1 tablespoon melted butter, 1 1/2 teaspoons lemon juice, and 1/2 teaspoon salt and freshly ground pepper to taste.
Analysis per serving: 52 calories; 3 g fat (2 g sat, 1 g mono); 8 mg cholesterol; 7 g carbohydrate; 0 g protein; 0 g fiber; 292 mg sodium; 25 mg potassium.
Spicy Orange: Before grilling, toss the vegetables with 4 teaspoons extra-virgin olive oil, the zest of 1 orange, 1/2 teaspoon salt, and 1/4-1/2 teaspoon crushed red pepper.
Analysis per serving: 45 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 1 g carbohydrate; 0 g protein; 0 g fiber; 291 mg sodium; 9 mg potassium.
Recipes © 2004-2011 Eating Well, Inc. All rights reserved. Reprinted with permission.
