How to Have a Plant-Based BBQ
The all-American barbecue is looking a little different these days.
As plant-based diets explode in popularity, tofu kebabs, teriyaki eggplant and portabella burgers are becoming grill-time staples. Sure, there's still room for chili dogs and chicken wings, but carnivores can dig into equally delicious plates. Plus, there are plenty of health benefits: Research suggests that replacing red meat with plant sources of protein improves cholesterol and is linked with a lower risk of heart disease, stroke and diabetes.
U.S. News turned to Plant Based on a Budget, a blog dedicated to affordable, easy and tasty plant-based recipes. As you fire up the grill on the Fourth of July, and all summer long, consider these meat-free creations:
Ingredients
1/2 head of cauliflower
1 cup of flour
1 cup of non-dairy milk
1 teaspoon of garlic powder
1 teaspoon of onion powder
1/2 teaspoon of paprika
1/2 teaspoon of brown sugar
1/2 teaspoon of liquid smoke (optional)
1 cup of BBQ sauce
Directions
1. Preheat oven to 450 F.
2. Cut cauliflower into thin strips about 1/2 inch wide and 2 to 3 inches long.
3. Mix flour, non-dairy milk, garlic powder, onion powder, paprika, brown sugar and liquid smoke together in a bowl.
4. Dip cauliflower pieces in flour mixture, making sure to coat the entire piece.
5. Place cauliflower pieces onto a non-stick baking sheet or a sheet coated with cooking spray.
6. Place in oven for 15 minutes.
7. While cauliflower is cooking, heat BBQ sauce in a sauce pan.
8. Remove cauliflower pieces from oven and dip in BBQ sauce. Place pieces back on baking sheet and cook for 5 more minutes.
9. Remove from oven, and enjoy!
Ingredients
1 can of kidney beans, rinsed and drained
1 small tomato, minced
1/2 cup of diced onion
1 jalapeno pepper, minced
1 jalapeno pepper, sliced
1 teaspoon of chili powder
1/2 teaspoon of ground cumin
1/4 teaspoon of smoked paprika
2 cloves of garlic, minced
2 tablespoons of BBQ sauce
1/2 cup of bread crumbs
Hamburger buns
Romaine lettuce
Tomato slices
Crispy fried onions
Directions
1. Place minced garlic, onion and minced jalapeno in a non-stick pan. Cook for 5 minutes.
2. Add minced tomato, chili powder, cumin and paprika to the pan, and continue to cook for 7 more minutes.
3. Remove from heat and place in fridge to cool.
4. While the tomato, pepper and onion mix is cooling, place the beans in a food processor.
5. Pulse beans until they're smooth. Transfer the beans to a large bowl.
6. Remove onion mixture from the fridge, and mix it with the beans.
7. Add BBQ sauce and bread crumbs to the bean mixture.
8. Form four patties out of the mixture.
9. Cook the patties on the stove in a non-stick pan, or on a BBQ grill.
10. Place patty on a bun, and top with a slice of tomato, romaine lettuce, sliced jalapenos and crispy fried onions.
Ingredients
2 cups cooked quinoa
1 onion, finely chopped
5 button (brown) mushrooms, finely chopped
1/4 cup chives, finely chopped
3/4 cup flour
1/4 teaspoon of red pepper flakes (Adjust to desired spiciness. This is a mild-medium level.)
1 teaspoon salt
3 tablespoons of non-dairy, unsweetened, unflavored milk (like original rice milk)
1 tablespoon of lemon juice
Oil for cooking (You can forgo the oil if you have a non-stick pan; or try baking them.)
Directions
1. In a bowl, mix together the quinoa, onion, mushrooms, chives, flour, red pepper flakes and salt. Mix until combined and thick.
2. Add the lemon juice and non-dairy milk and mix thoroughly.
3. Roll into small balls and put on a plate or tray, then put in the refrigerator for 15 minutes.
4. Heat the oil in a pan on medium heat, and cook the tots until they're golden brown on both sides, which will take about 5 minutes a side.
Ingredients
2 9-inch premade pie crusts (or make your own)
1 large fresh pineapple
3/4 cup sugar
1/4 cup and 2 tablespoons potato/corn starch
1/2 cup water
1 lemon, juiced
1 can lower-fat coconut milk
Directions
1. Preheat oven to 425 F.
2. Clean the pineapple and cut into chunks. Add the pineapple to your food processor and blend until broken down.
3. In a large sauce pot over medium heat, add the pineapple, sugar and lemon juice.
4. Dissolve the corn starch into the coconut milk. Add to the pineapple mixture. Bring to a boil and reduce heat, simmer on low for 15 to 20 minutes. Mix the other 2 tablespoons of starch in water. Use the extra starch mixture to thicken.
5. Allow the mixture to sit for 20 to 30 minutes before adding to crust.
6. Add to the pie crust and cover with second crust. Cut a few slits across the top for steam to release.
7. Cook for 35 to 40 minutes. Allow to cool completely before serving.
For more great recipes, including cucumber salsa, BBQ tempeh, sweet-and-sour curried squash pickles and sweet potato salad, visit Plant Based on a Budget.
