A delicious and nutritious gluten-free, egg-free, soy-free lunch or dinner of Beyond Beef Kofta with cherry tomatoes, zucchinis, summer squash, orange bell peppers and red onions.
Special diets: Vegetarian | gluten-free | eggs-free | soy-free |
️Allergens: not vegan | peanuts | lactose | might contain shellfish |
⏱ 47 mins – easy
🍽 4 servings – 215 kcal per serving
|
Serving 683g |
Fat 8g |
Sat. fat 0g |
Sodium 619mg |
|
Carbs 27g |
Fibers 8g |
Sugars 15g |
Proteins 12g |
INGREDIENTS
- 1 Ib beyond beef
- 16 cherry tomatoes
- 2 zucchinis
- 2 summer squash
- 1 orange bell peppers
- 1 tbsp olive oil
- three quarters tsp kosher salt
- three quarters tsp black pepper
- 1 red onions
- half cup cilantro
- 1.25 tsp cumin
- 1 clove garlic
- 0.4 oz cooking spray
- 1 tbsp lemons
- half cup low fat greek yogurt
TOOLS
- 1 knife
- 1 squeezer
- 1 grater
- 3 bowl
- 16 skewers
- 1 metal spatula
- 1 spoon
- 1 grill pan
- 1 serving plate
- 1 plate
STEPS
Trim zucchinis with a knife, cutting off the blossom end. Trimmed zucchinis should then be cut into half-inch slices. Cut summer squash in half lengthwise and remove seeds. Slice deseeded summer squash into half-inch pieces. Trim orange bell peppers, removing the stem and seeds. Cut deseeded bell peppers into 16 pieces. Finally, chop cilantro with a knife.
Squeeze lemons with a squeezer to get lemon juice.
Peel garlic .
Peel the garlic using a grater to get grated garlic.
Peel onions, then halve them lengthwise: cut off both ends and then slice it in half from top to bottom. Then slice them into wedges.
Put cherry tomatoes in a bowl, add sliced zucchinis, sliced summer squash, diced bell peppers and olive oil to the bowl. Add a quarter tsp of kosher salt to the bowl. Add black pepper and chopped cilantro and wedges onions to the bowl. Stir with a spoon in the bowl till coated veggies are geted
Thread coated veggies using skewers (2 pieces from each veggie) to get vegetable kebabs.
Spray grill pan with cooking spray and heat. Cook for 5 minutes, then add vegetable kebabs to the pan. Grill for an additional 5 minutes.
Flip the vegetable kebabs.
Grill the vegetable kebabs on a grill pan for 5 minutes.
Transfer the cooked vegetable kebabs to a plate.
Put the beyond beef in a second bowl and add 1 tsp of cumin, 1 tsp of kosher salt, and 1 tsp of black pepper. Stir with a spoon to get a beyond beef mixture.
Mold the beef mixture to get an oval patties.
Put ovals beyond patties in skewers (6-inch-long).
Put the skewers in grill pan. Cook for 4 minutes.
Flip the skewers.
Cook for 3 more minutes then stop the heat.
Put low fat Greek yogurt in another bowl. Add lemons juice, grated garlic, a quarter tsp of cumin, an eighth tsp of kosher salt and an eighth tsp of black pepper to the bowl. Stir with a spoon to get a yogurt sauce.
Transfer the cooked beyond beef skewers and vegetable kebabs to a serving plate. Add 2 tbsp of yogurt sauce to the plate..
It’s ready to be served !
