The thought of grilling gatherings used to give me the heebie jeebies! As a vegetarian / vegan / high raw / w.e., I try to stay away from the classic American foods. These recipes are absolutely perfect for meat heads and vegan, gluten-free, even nut-free health nuts alike 😉 . Last year I made my favorite Watermelon Mint Salad. Check out the recipe video honoring my Grampa here.
1. BBQ Black Bean Burger
This is my favorite black bean burger that I have made so far – adapted from Minimalist Baker’s Easy Grillable Veggie Burgers. My adapted version of the recipe is here. I love it served with cucumber and avocado because the burger has so much flavor! The cooling veggies help to balance it out perfectly. These babies are:
- 1 cup cooked brown rice (I have learned in my nutrition classes that vitamins are lost when cooked in excess water or when water is drained off. Thiamin, (aka vitamin B1) is lost as temperature or pH rises but it is more heat stable in acid, so it would be a good idea to cook rice with some lemon or lime juice, adding acidity to help retain nutrient content. Cook in amount of water that will be absorbed during cooking : 1 cup rice, use 2 cups of water.)
- 1 cup walnuts
- 1/2 Tbsp unrefined coconut oil or olive oil
- 1/2 white onion, finely diced
- 1/3 cup mushrooms, roughly chopped
- 1-2 garlic cloves, minced
- 1 Tbsp each: chili powder, cumin, and paprika
- 1/2 tsp each: salt and black pepper
- 1 Tbsp maple syrup
- 1 1/2 cups cooked black beans, well rinsed, and drained
- 1/3 cup ground rolled oats (throw some oatmeal in the blender)
- 3-4 Tbsp vegan BBQ sauce*(Look for a BBQ sauce that is free of high fructose corn syrup, caramel color, >300mg sodium / serving. I used Annie’s Organic Original BBQ Sauce. I also really liked Sprout’s brand Pumpkin BBQ sauce that I got in the fall. Check out http://www.fooducate.com to compare BBQ sauce products to find a healthier option.)
- Preheat oven to 350*F and line a baking sheet with parchment paper. (These also work well cooked on skillet or grill)
- Heat a skillet over medium with 1/2 Tbsp oil, onion, garlic, and mushrooms. Saute for 3-4 minutes, until onions are translucent. Remove from heat and set aside.
- To a high speed blender or food processor, add walnuts, chili powder, cumin, paprika, salt, pepper, and blend until smooth, but not butter.
- Either mash black beans with fork/mashed potato masher in a large mixing bowl or pulse them in blender or food processor. It is nice to leave some whole beans for good texture
- Add cooked rice, spice-walnut mixture, sauteed onion mushroom garlic mix, maple syrup, ground oats, BBQ sauce, and mix thoroughly with a wooden spoon until moldable dough forms. If too dry, add a tad more BBQ sauce, if too moist, add more ground oats. Taste and adjust seasoning as you’d like.
- For larger burgers, divide into 5 patties (~1/2 cup in size) or form 10 smaller burgers (~1/4 cup in size). To help form the patties, line your 1/2 or 1/4 measuing cup with plastic wrap and pack with burger mix. Press down to pack firmly, then lift out by the plastic wrap’s edge, and use hands to flatten slightly on the parchment paper, forming a 3/4 inch thick patty.
- Bake for about 15-20 minutes on each side for a total of 30-40 minutes cooking time.
- Serve over a toasted bun with all the fixin’s like thin cucumber, avocado, tomato, and red onion 😛
2. Creamy Macaroni and Peas
This is adapted from the star item special at my home base Organic Garden Cafe ❤ It is unbelievable. My sister, (the cheese hound who without shame scrolls through #macncheese on IG on the reg), asked me to make this for her the very day I got back from my 10 day road trip from grad school in Texas. Yup it’s that good. And it happens to be gluten free, nut free, low fat, high fiber, cheap, and effortless!
Serves about 6:
- 1 cauliflower, roughly chop into large florets
- 1 yellow onion, discard outer layer and chop into quarters
- 1 teaspoon salt
- ½ teaspoon black pepper
- 2 tablespoons + 2 teaspoons olive oil
- 1/3 cup nutritional yeast
- 1-2 garlic cloves
- Juice of 1/4 lemon
- 12 oz dry elbow macaroni pasta (I like using brown rice pasta!)
- 2/3 cup frozen peas
- Steam onion and cauliflower until super tender (about 30 minutes) and boil elbow macaroni to manufacturer’s instructions
- Combine steamed vegetables with salt, pepper, olive oil, and nutritional yeast, garlic, and lemon juice in a food processor S blade or high speed blender and blend until creamy creamy baby
- Pour sauce over macaroni and peas and mix well. Transfer to casserole dish for serving.
- Garnish with paprika, parsley, and serve to the cheese lovers in your life!
In the photo above, I used 12oz bag bionaturae brand elbows for the gluten free pasta, I thought it was pretty good! I always try new brands, what is your favorite??
3. Blueberry Corn Bread
My mother adapted this recipe from the Post Punk Kitchen’s Sunny Corn Muffins and she usually serves it with chili as in the recipe here. My mom puts in less sugar and apple sauce instead of yogurt.
Yield: 24 mini muffins
- 1 C gluten free all purpose flour (I used a brown rice GF mix)
- 1 C corn flour
- 1 Tbl baking powder
- 1/2 tsp salt
- 1/2 C sugar
- 1/2 C oil
- 3/4 C non-dairy milk
- 2 Tbls apple sauce
- 1 tsp vanilla
- 1 C blueberries
- fine grated lemon zest of 1 lemon
- Preheat oven to 400*F and grease 2 mini muffin tins with coconut oil
- Combine dry ingredients (except blueberries) and wet ingredients in separate bowls and whisk separately. Fold into dry and halfway through mixing, add in blueberries and distribute well.
- Pour in 8 inch pan and sprinkle a little sugar on top.
- Bake for ~18-20 minutes. Mmm sweet cornbread perfection
4. Sweet Potato Fries
The image above is one sweet potato and one purple potato.
- Cut into fries.
- Thrown in a bowl
- Tossed with 1-2 Tbsp olive oil and a few dashes of cinnamon
- Baked on parchment paper at 410* F for mm 30-40 mins? Nope, didn’t even time it. Just make sure they’re soft to perfection.
It is that easy. I LOVE cinnamon on my sweet potatoes but you can certainly get creative and use paprika, or herbs.. spice it up to match your flavah. Ginger powder would have been bomb too.
5. Grilled Vegetables
I have never and will never operate an actual giant grill. These were made in the panini press at 375*F. (Thank you college life #necessity=invention). Just greased the press lightly with coconut oil, and threw on some sliced mushroom, eggplant, and peeled asparagus, and BOOM! Nope, didn’t put any spices. Feel free to show me up and let me know what you did! If you are capable of operating an actual grill, my favorite veggies on a skewer are onions, red bell pepper, and zucchini. Yumm. !
Well, there you have it! Let me know how your memorial day weekend festivities go. Feel free to comment below, follow me @reinesandshine on instagram / twitter, and contact me anytime at firstname.lastname@example.org. Cheers to life in good health! Enjoy!