Beat the heat with vegan BBQ eats
Grocery stores may have standard veggie dogs and patties, but these five BBQ recipes prove that your grilling possibilities aren’t limited to a couple run-of-the-mill options.
Visit your local farmers’ market to stock up on fresh produce and fill up your grocery cart with healthy plant-based proteins like tofu and chickpeas.
Many staple BBQ flavours can be found in spices and herbs that may well be in your pantry right now.All that’s left to do is buy some buns and get to grilling!
1. Portobello mushroom caps
Health benefits
High in antioxidants and selenium, which prevents inflammation.
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Ingredients
- 6 large mushroom caps
- 1 red onion, sliced
- 1 cup balsamic vinegar
- 1 cup water
- 1 cup light or low sodium soy sauce
- 1/4 cup agave nectar, or substitute with honey if vegetarian
- 6 cloves garlic, sliced
- 1 tablespoon ginger, minced or grated
- Pepper, to taste
- Red chili flakes, to taste
Directions
- Wash the mushrooms and remove any surface dirt along with the stems.
- Place all of the ingredients (except the mushrooms) in a mixing bowl and whisk until combined.
- Place mushroom caps and marinade in a large zipper storage bag and seal.
(Tip: Keep the bag on a tray in case of spills). - Lay the bag flat in the fridge and allow the mushrooms to marinate for four to six hours.
- Remove from the bag and place on a preheated grill.
- Cook each side for approximately five minutes.
2. Soy-ginger tofu steaks
Health benefits
A good source of protein, iron, and calcium.
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Ingredients
- 2 blocks extra-firm tofu
- 1 cup soy sauce
- 2 tablespoons ginger, grated
- Red chili flakes, to taste
- 2 cloves garlic, minced
- 1 tablespoon brown sugar
- 1/2 lemon, juiced
Directions
- In a large mixing bowl, whisk together all ingredients except the tofu.
- Chop the blocks of tofu into palm-sized “steaks.”
- Add the tofu steaks to the marinade bowl and toss them until they are evenly coated.
- Remove the tofu steaks and place them in a zipper storage bag, add about a tablespoon of the marinade in the bag.
- Set aside for one to three hours.
- Place the marinated tofu steaks on a preheated grill and cook until grill marks appear on both sides.
3. Corn on the cob with cayenne butter
Health benefits
High in fibre and full of antioxidants.
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Ingredients
- 6 corn cobs, husk and silk removed
- 1/2 cup vegan butter, or dairy butter if vegetarian
- 1 teaspoon garlic powder
- 1/2 teaspoon cayenne pepper
- 1/4 teaspoon chili powder
Directions
- Place the corn cobs on the preheated grill and cook for about 10 minutes in total, turning occasionally. Some charring is a good sign that the corn is almost ready.
- Whip room temperature butter with spices using a spatula or whisk.
- Spread the cayenne butter on the corn while still hot.
4. Grilled bell peppers
Health benefits
Contains high amounts of vitamin C and vitamin A.
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Ingredients
- Bell peppers
- Cooking oil
Directions
- Slice the peppers in half to make it easier to flip them around on the grill and cook through.
- Brush some cooking oil on the peppers and place on a clean, preheated grill.
- Grill each half for two to four minutes on each side, or until you see grill marks or charring.
5. Chickpea and potato burger patties
Health Benefits
Chickpeas are a great source of protein and fibre, while potatoes are high in fibre and potassium.
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Ingredients
- 2 (540ml) cans cooked chickpeas
- 3 large potatoes, boiled and cubed
- 1 bunch parsley, finely chopped
- 1/2 bunch cilantro, finely chopped
- 1 lemon, juiced
- 3 cloves garlic, minced
- Chili flakes, to taste
- 1 1/2 teaspoons salt, or to taste
- Pepper, to taste
- 1/4 cup all-purpose flour to bind, or as needed
Directions
- In a large bowl, add the chickpeas and mash them up using a fork or a potato masher.
- Add the rest of the ingredients and bind the mixture together using your hands.
- Add dashes of flour gradually if the mixture needs help to bind.
- Once mixed, pick up a fistfull of the mixture and form palm-sized patties. Place burger patties in the freezer for six hours or overnight.
- Place the frozen burger patties directly on a preheated griddle placed on your BBQ.
- Cook for about ten minutes per side or until golden brown appear. A great way to check if the patty has cooked through is by sticking a clean toothpick through the centre. If the toothpick comes out feeling cool, the burger patties are not fully cooked through and need more time. If the toothpick comes out hot, the burger patty is ready.
If you’ve already grilled up some of the recipes above, you can combine them to form meat-free skewers.Simply chop your favourites into bite-sized pieces and skewer away.
Happy grilling!
Photo by Nimra Noman.