Grilling Out Without the Meat
Source From: https://homejarfitness.com/grilling-out-without-the-meat/
BY: LANAE AGEE, RN, CHIEF WELLNESS OFFICER –
It is that time of year for outdoor barbecues. Brock and I love to enjoy our backyard patio and grill out on the weekends. But when you think of backyard barbecues, you think beef burgers, thick steaks, smoked pork, grilled chicken, baby back ribs, right?
So what about vegetarians? Can you grill out with veggies? ABSOLUTELY. And you know what, they are delicious!
Here are a few ideas for grilling out and some recipes below. And don’t feel bad about bringing your own stuff to grill when going to someone’s house. Make it easy. Prepare it ahead of time so the only thing that needs to be done is throwing it on the grill.
Veggie Kabobs. Load up some skewers with peppers, mushrooms, onions, zucchini, squash, tomatoes, etc. They look beautiful and taste great.
Plant-Based, Black Bean Quinoa Burgers. Who says you can’t have a burger with everyone else. Just make your own with some beans, veggies and quinoa. (See full recipe below)
Portobello Mushrooms. These are so easy. Clean, salt, pepper, drizzle with olive oil and grill for 10 minutes.
Grilled Veggie Tacos. Grill zucchini, eggplant, avocado, red onion and peppers in large pieces, then cut up into bite size and place in corn tortillas with your favorite pico de gallo and top with cilantro.
Grilled Eggplant Sandwich. Grill ¼ inch sliced, seasoned Eggplant, 5 minutes on each side. Place on whole-grain, grilled bread with sliced garden tomato, arugula and drizzle with a lite vinaigrette or Dijon dressing.
These are two great recipes I found from Forks Over Knives that are perfect for any backyard BBQ.
PLANT-BASED BURGERS
Serves 4
INGREDIENTS:
¼ cup uncooked wild rice
⅓ cup uncooked brown rice
⅓ cup uncooked quinoa
1 small onion, chopped
1 cup mushrooms, chopped
3 to 4 cloves garlic, chopped
½ cup uncooked oats
3 tablespoons soy sauce
1 pinch salt
1 teaspoon black pepper
3 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon cayenne pepper
3 cups cooked or canned black beans, rinsed and drained
Instructions:
Place the wild rice, brown rice, quinoa, and 1 cup water in a pan. Bring to a boil, reduce heat, cover and simmer for 35 to 40 minutes.
While your grains are cooking, chop the onion, mushrooms, and garlic.
When grains are done, add the oats, soy sauce, salt, pepper, cumin, coriander, and cayenne pepper.
Mash beans thoroughly in a bowl and add the vegetables and grains mixture. Mix well.
Taste and adjust seasonings as desired.
If your veggie meat is too wet and doesn’t stick together, add more oats little by little until the mixture sticks together.
Form into patties. You can also wrap any unused portion and store it in the fridge for 5 to 6 days.
Grill the veggie burgers over medium-high heat until it turns a little bit brown and crunchy outside.
(Recipe YUKI MATSUMURA)
Who doesn’t love potato salad for a backyard barbecue….
CLASSIC POTATO SALAD
Serves 4
INGREDIENTS:
1 lb. round red potatoes, cut into 1-inch pieces
3 oz. extra-firm tofu, drained
1 ½ tsp. yellow mustard
¾ tsp. Dijon mustard
¾ tsp. lemon juice
1 clove garlic, minced
1/8 tsp. sea salt
1 tablespoon dill pickle relish
¼ cup finely chopped celery
½ cup finely chopped red onion
freshly ground black pepper
Instructions:
Place the potatoes in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 10 minutes or until tender. Remove potatoes, cool.
In a blender, combine the next 6 ingredients through sea salt. Blend until smooth and creamy.
Transfer the mixture to a large bowl, stir in relish.
Add the celery, onion, and potatoes and toss gently to combine. Season with pepper to taste.
Cover and chill until ready to serve.
(Recipe from Darshana Thacker)