Food and Recipe of the Month: Bell Peppers & Marinated Veggie Skewers


July 25, 2018

Care of Amy Symington at

Crunchy, juicy, refreshing bell peppers are one of the most nutritious, delicious and versatile summer time veggies. Aside from being the bell of the salad ball, peppers can be used in everything from simple crudité platters to hot or chilled soups to complex, intricate hors d’oeuvres to being the star of a classic, stodgy, stuffed pepper dish.

They come in every colour of the rainbow and brighten any plate. Depending upon the colour, bell peppers are rich in vitamin A, C, E, K, potassium and B6. Surprisingly, red peppers in particular, pack more vitamin C punch than even your average orange. They are a fibre rich food which aids in digestion, blood sugar regulation and chronic disease prevention. Moreover, they contain antioxidants, lutein, zeaxanthin, and carotenoids which if consumed regularly and in sufficient amounts may improve eye health significantly!

Eat them raw or lightly cooked like the below recipe for best nutrient dense results!

Marinated Veggie Skewers – What better way to utilize summer’s bounty than with seasonal vegetables! Veggie skewers can be made and marinated far in advance and stored in the fridge until ready to roast or BBQ. Try our tofu, mushroom, pearl onion and pepper skewers marinated in a bourguignon sauce.

Makes 5 servings (2 skewers/serving)
Preparation Time: 25 minutes
Marinating Time: 1 hour
Cooking Time: 10 minutes

1/2 cup hot water
¼ cup tamari
2 tbsp red wine vinegar (or ¼ cup Burgundy wine)
2 tbsp tomato paste
1 tbsp extra virgin olive oil
1 tsp dried thyme or 1 tbsp fresh thyme, chopped
2 cloves garlic, pureed
¼ tsp black pepper
300g extra firm tofu, 1.5-inch cubes
20 medium button mushrooms
10 pearl onions, skins removed and halved
1 red bell pepper, cut into 2-inch square pieces
1 green bell pepper, cut into 2-inch square pieces
1 yellow bell pepper, cut into 2-inch square pieces


¼ bunch parsley, chopped

1. Soak 10 bamboo skewers in water for 20 minutes.
2. In a small bowl whisk together hot water, tamari, red wine vinegar, tomato paste, oil,
thyme, garlic, and black pepper.
3. Add tofu and allow to marinate for 1 hour. Keep remaining marinade for brushing during
4. Once marinated thread each skewer with 3 pieces of tofu, 2 mushrooms, 2 onion halves
and 4-5 pieces of pepper.
5. Next, over a medium high well-oiled BBQ, grill the skewers for 10-12 minutes, turning
several times and brushing liberally with the remaining sauce.
6. When ready to serve, drizzle any remaining sauce over skewers and top with parsley.
7. If storing for future use, place skewers into a long sealable container with marinade until
ready to grill. Skewers will last up to 4 days in the fridge.

Filed under: Eat Veg elifelines Food of the Month Nutrition Uncategorised Vegan & Vegetarian Recipes