Recipes & DIY

The BEST Tasty Vegan Shish Kebab Recipe!

A vegan shish kebab is an easy way to pack a bunch of nutrient-dense veggies (and fruits) into your system. They’re definitely a favorite in my household.

We typically cook most of our meals at home, so we spend a lot of time in our kitchen, and I wouldn’t have it any other way.

Making shish kebabs together can also be an enjoyable way to get your kids in the kitchen with you! 

My boys love grabbing the vegetables, putting them on the skewers, and getting them ready for the grill or the oven. (Just as a side note, we typically buy the wooden skewers when the boys are helping me in the kitchen.) 

Preparing a meal with your child shows them the value of home-cooked meals and the importance of healthy eating habits. It also allows us to form a stronger bond by spending quality time together. 

But whether you have kids or not, this vegan shish kebab recipe is quick, tasty, and healthy. How’s that for a mealtime win? Read on for the details.

Recipe Qualities

  • Garlicky
  • Zesty 
  • Delicious
  • Comforting 

Ingredients Used

  • Zucchini
  • Yellow squash
  • Mushrooms

Optional Additional Ingredients

  • Red onions
  • Bell pepper
  • Pineapple chunks

 

3 Health Benefits of This Vegan Shish Kebab

1. Improves digestion 

One of the biggest keys to keeping your digestive system on track is by eating a nourishing, plant-based diet. The more color, the better. 

Think of it this way: if you clean your house, but you don’t take out the trash, it’s going to start to smell. And if you keep repeating this process, pretty soon your house won’t be so clean anymore. 

You must eat foods to help you eliminate waste and toxins. These veggie skewers will do just that. 

Every ingredient in this veggie kebab recipe contains fiber. 

For example, pineapple is for digestion. Pineapple contains a digestive enzyme called bromelain. Bromelain functions as protease, an enzyme, and helps break down molecules into their building blocks, like amino acids. 

Studies have found that those consuming bromelain had better digestion, especially with breaking down proteins. [1]

When your digestive system is on track, everything else runs smoothly (literally). Our gut has been called our second brain, so this makes sense. 

Think about how you feel when you eat a bunch of processed food as opposed to when you eat a healthy, plant-based meal. I know I feel a lot better when I eat the latter.

A lot of inflammation stems from the gut, as well, so most of the time, restoring your gut will aid in reducing inflammation system-wide. All autoimmune diseases (and most diseases for that matter) start with an inflammatory response that goes haywire. [2

The only natural food source of bromelain is in pineapples, so next time you’re looking to help your digestive system, buy a pineapple! 

2. Rich in vitamin C

I’ve talked before about how bell peppers are loaded with vitamin C. Vitamin C is a water-soluble vitamin that acts as an antioxidant to help protect your cells from damage. It also keeps your immune system functioning correctly.

Studies have shown that consuming high amounts of vitamin C may help lower the risk of developing chronic illnesses, such as neurodegenerative disease, heart disease, and different types of cancer. [3]

Not only do bell peppers provide more than your daily needed intake of vitamin C, but zucchini, yellow squash, mushrooms, red onions, and pineapple also contain vitamin C. Basically, you’re getting a hefty dose of vitamin C to help protect your health with these vegan kebabs.

3. Boosts antioxidant support

Antioxidants are great for fighting against free radicals and lowering oxidative stress

All of these ingredients contain antioxidants. Onions, in particular, have an abundant supply of antioxidants. 

They also contain sulfur compounds, which help strengthen cancer defenses. Numerous studies have shown that consuming onions may help lead to a lowered risk of cancer development. [4, 5, 6, 7]

 

Vegan Shish Kebab Recipe

Now that you know more about what makes this recipe so great, let’s get to it! 

Total Time: 30 minutes

Yields: 6-8 skewers

Serving Size: 1 skewer

Vegan shish kebab - Dr. Pingel

Ingredients

Marinade: 

  • ¼ cup avocado oil
  • 3 tablespoons coconut aminos
  • Juice of 1 small lemon
  • 2 teaspoons of garlic powder
  • Sea salt and pepper to taste

Kebabs:

  • 1 container organic, non-GMO tofu
  • 2 zucchini, sliced into thick rounds 
  • 2 yellow squash, sliced into thick rounds
  • 1 small container mushrooms
  • 1 small red onion, chopped into chunks
  • 6 fingerling potatoes, sliced
  • 2 bell peppers, chopped into chunks
  • 1 pineapple, cut into chunks

 

 

Vegan Shish Kebab - Dr. Pingel

Directions

  1. In a small bowl, add the ingredients for the marinade, whisking until combined, and set aside.
  2. Preheat the oven to 400 F.
  3. Grab your skewers and load them with all the ingredients, and graciously brush them with the marinade. Then let them sit for 10 minutes.  
  4. Brush the kebabs with more marinade, and bake for 20 minutes.

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