Charred brinjal, baby marrows, peppers, mushrooms, red onion and asparagus, brushed with lemon, garlic and oregano. Nothing sweet goes near it, it fills half the plate the way dieticians suggest, and one platter comfortably feeds a crowd.
- Prep
- 20 min
- Cook
- 25 min
- Resting
- 15 min
- Total
- 1 hour
- Serves
- 6 servings
You will need Braai with grid or ridged griddle pan · Hinged braai grid or grill basket · Large mixing bowl · Small jug and whisk · Tongs · Large serving platter
Ingredients
Vegetables
Lemon and herb marinade
Yoghurt dip and to finish
Method
Prepare
Whisk the olive oil, 2 tbsp lemon juice, crushed garlic, oregano, salt and black pepper together in a small jug.
Put all the prepared vegetables in a large bowl or roasting tin, pour over two-thirds of the marinade and toss with your hands until every piece is coated. Leave to stand for 15 minutes and keep the remaining marinade for later.
Meanwhile, stir the yoghurt, 1 tbsp lemon juice, grated garlic and mint together, season lightly and chill until needed.
Get the coals to medium-hot, so you can hold your hand above the grid for about 5 seconds, or heat a ridged griddle pan over medium-high heat.
Braai
Braai the brinjal and onion wedges first, about 4 to 5 minutes a side, until soft with deep grill marks.
Add the baby marrow and yellow courgette rounds and the pepper strips, and cook for 3 to 4 minutes a side until tender and charred at the edges.
Put the mushrooms and asparagus in a hinged braai grid or grill basket and cook for 6 to 8 minutes, turning once or twice, until the mushrooms are juicy and the asparagus is bright green and just tender.
Serve
Arrange the vegetables in groups on a large platter, drizzle with the reserved marinade and scatter with parsley.
Serve warm or at room temperature with the lemon wedges and yoghurt dip on the side.
Tips
- Swap in any firm vegetables you have, such as butternut slices, cherry tomatoes on skewers or mielie wheels, keeping in mind that butternut and mielies add more carbohydrate.
- For a full diabetes-friendly meal, add a palm-sized piece of skinless chicken breast or lean lamb braaied in the same marinade.
- Leftovers keep in a sealed container in the fridge for 3 days and are good chopped into a salad with chickpeas and feta.
- Bought marinades and basting sauces often hide sugar, so stick to this oil, lemon and herb mix.
Lemon and Herb Braaied Vegetable Platter: your questions answered
Are braaied vegetables good for diabetics?
Yes, non-starchy vegetables like brinjal, baby marrows, peppers and asparagus are low GI and high in fibre, so they have little effect on blood sugar. Just avoid sugary glazes and bought basting sauces.
Can I cook these vegetables in the oven instead of on the braai?
Roast them on lined trays at 220 °C for 20 to 25 minutes, turning once, or use a hot griddle pan on the stove for the charred stripes.
What can I serve with a grilled vegetable platter?
Pair it with lean grilled chicken, fish or lamb and a small portion of wholegrain bread or baby potatoes for a balanced braai plate.
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