Soy-Glazed Kidney Bean & Vegetable Skewers

Low Fat

A 560-calorie Lunch recipe from MunchInIt. Serves 2. Prep 10 min, cook 15 min.

Ingredients

• 1 can (15 oz) kidney beans, rinsed and drained
• 1 small bell pepper (any color), cut into 1-inch pieces
• 1/2 zucchini, cut into 1-inch pieces
• 1/2 red onion, cut into 1-inch pieces
• 4 cherry tomatoes
• 2 tbsp soy sauce
• 1 tbsp honey
• 1 tsp rice vinegar
• 1/2 tsp ginger, grated
• 1 clove garlic, minced
• 1/2 tsp sesame oil
• Pinch of red pepper flakes (optional)
• 4 wooden skewers (soaked in water for 30 minutes if air frying)

Instructions

1. Prep: Preheat your air fryer to 375°F (190°C). If using wooden skewers, soak them in water for at least 30 minutes to prevent burning. In a small bowl, whisk together soy sauce, honey, rice vinegar, grated ginger, minced garlic, sesame oil, and red pepper flakes (if using) to create the glaze.
2. Assemble Skewers: Thread the kidney beans, bell pepper, zucchini, red onion, and cherry tomatoes alternately onto the skewers, ensuring the ingredients are evenly distributed.
3. First Air Fry: Place the skewers in the air fryer basket in a single layer. Air fry for 8-10 minutes, flipping halfway through, until the vegetables are tender-crisp.
4. Glaze and Second Air Fry: Brush the skewers generously with the soy glaze. Return to the air fryer and cook for another 3-5 minutes, or until the glaze is caramelized and slightly sticky.
5. Serve: Carefully remove the skewers from the air fryer. Serve immediately with any remaining glaze as a dipping sauce.
6. Top tip: For an extra pop of flavor and crunch, sprinkle with toasted sesame seeds and fresh chopped green onions before serving!