Prepared with a variety of colourful seasonal veggies such as bell peppers, onions, zucchini, and eggplant, our Grilled Veggie meal is an explosion of flavour and freshness. These items are easily found at local markets or grocers, and are reminiscent of the ingredients loved in the Blue Zones.
This is an easy yet satisfying recipe to make; all you have to do is cook the vegetables until they are perfectly soft and caramelised. The veggies' natural taste is released during this cooking process, producing a fusion of mouth watering flavours. Our Grilled Veggie dish is a delicious and nutritious way to experience Blue Zone cuisine, whether it is served as the main course or enjoyed as a nourishing side dish, maybe close to some lemon herb grilled chicken.
Ingredients for 4 people:
- 2 zucchinis
- 1 eggplant
- 2 bell peppers (red, yellow, or orange)
- 1 large red onion
- 60 ml olive oil
- 30 ml balsamic vinegar
- Salt and pepper to taste
- Fresh herbs (such as basil or parsley) for garnish
Ingredients for the Garlic Herb Sauce:
- 60 ml extra virgin olive oil
- 30 ml balsamic vinegar
- 2 cloves garlic
- 15 ml fresh lemon juice
- 5 ml honey or maple syrup
- 5 ml Dijon mustard
- 15 ml chopped fresh herbs (such as rosemary, thyme, or oregano)
- Salt and black pepper to taste
Method:
- Prepare the vegetables by slicing the zucchini lengthwise, cutting the eggplants into rounds, halving the bell peppers, and slicing the onion into thick rings.
- Preheat your grill to medium-high heat.
- In a small bowl, combine minced garlic, olive oil, balsamic vinegar, salt, and pepper to make the marinade.
- Place the prepared vegetables in a large bowl and toss them with the marinade until evenly coated.
- Place the vegetables on the preheated grill and cook for about 4-5 minutes on each side, or until they are tender and lightly charred.
- Once grilled to your desired level of doneness, remove the vegetables from the grill and transfer them to a serving platter.
- Drizzle the grilled vegetables with extra balsamic glaze and sprinkle them with fresh herbs, such as basil or parsley.
- Serve the Blue Zone Mediterranean Grilled Vegetables hot as a side dish or appetiser, and enjoy their delicious flavours and health benefits!
The Recipe from the Blue Zones diet:
- Zucchini: Rich in vitamins A and C, zucchini provides antioxidants that support immune function and promote healthy skin. It is also low in calories and high in water content, aiding in hydration and weight management.
- Eggplant: Eggplant is a good source of dietary fibre, which supports digestive health and promotes feelings of fullness. It also contains anthocyanins, potent antioxidants that help protect cells from damage caused by free radicals.
- Bell Peppers: Bell peppers are high in vitamin C, which boosts immune function and promotes collagen production for healthy skin. They also contain carotenoids such as beta-carotene, which support eye health and may reduce the risk of chronic diseases.
- Onion: Onions contain compounds like quercetin and sulphur compounds that have anti-inflammatory and antioxidant properties. They also support heart health by helping to lower blood pressure and cholesterol levels.
- Extra Virgin Olive Oil: Extra virgin olive oil is rich in monounsaturated fats and antioxidants, which have been linked to numerous health benefits, including reduced inflammation, improved heart health, and better brain function.
- Garlic: Garlic is known for its immune-boosting properties due to its high content of sulphur compounds like allicin. It also has anti-inflammatory effects and may help lower cholesterol and blood pressure.
- Fresh Lemon Juice: Lemon juice is a good source of vitamin C, which supports immune function and collagen production. It also aids digestion by stimulating the production of stomach acid and bile.
Incorporating these Grilled Veggies into your diet not only offers a delicious way to enjoy a variety of nutrient-rich vegetables but also supports longevity by providing essential vitamins, minerals, and antioxidants. The Blue Zone diet, which promotes plant-based foods and natural ingredients believed to promote general health and well-being, is the source of inspiration for this recipe. This easy meal will make for a great dinner that will both satisfy your palate and nourish your health.
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