Cooking plant-based meals can be both simple and delicious. With one pot meals, you can create hearty dishes without the hassle of multiple pots and pans. This article explores various easy-to-make plant-based recipes that are perfect for busy weeknights or any time you want a quick and satisfying meal. From comforting soups to vibrant stir-fries, these recipes will make your cooking experience enjoyable and stress-free.
Key Takeaways
One-pot meals save time and reduce cleanup.
Incorporating a variety of textures keeps meals interesting.
Using seasonal produce enhances flavor and freshness.
Plant-based diets can be balanced with simple meal planning.
Experimenting with spices can elevate your dishes.
Hearty Plant-Based Stews and Soups
When it comes to cozy meals, nothing beats a warm bowl of stew or soup. These hearty dishes are not only comforting but also packed with nutrients. Here are some delicious options to try:
Comforting Lentil Soup
This lentil soup is a classic! It’s rich in protein and fiber, making it a filling choice. Just simmer lentils with carrots, celery, and spices for a delightful meal. You can even make a big batch and freeze some for later!
Savory Chickpea Stew
Chickpeas are the star in this savory stew. Combine them with tomatoes, spinach, and your favorite spices for a dish that’s bursting with flavor. Serve it over rice or with crusty bread for a complete meal.
Creamy Potato and Leek Soup
This creamy soup is a treat for the senses. Blend potatoes and leeks with vegetable broth and a splash of plant-based cream for a smooth texture. It’s perfect for chilly days!
Remember, these hearty meals are not just tasty; they also support a whole food plant-based diet. Embrace the variety and enjoy the journey to healthier eating!
Quick and Easy Stir-Fries
Stir-fries are a fantastic way to whip up a meal in no time! They’re colorful, tasty, and perfect for busy weeknights. Here are three delicious recipes to try:
Tofu and Vegetable Stir-Fry
This dish is packed with protein and veggies. Just sauté your favorite vegetables like bell peppers, broccoli, and carrots with tofu in soy sauce. Serve it over rice for a filling meal!
Spicy Peanut Noodle Stir-Fry
For a twist, cook some noodles and toss them with a spicy peanut sauce. Add in veggies like snap peas and carrots for crunch. This dish is sure to satisfy your cravings for something zesty!
Ginger Garlic Bok Choy Stir-Fry
Bok choy is a great green to include in your meals. Stir-fry it with ginger and garlic for a quick side dish or main course. It’s light yet flavorful, making it a great addition to any meal.
Stir-fries are not just quick; they also let you use whatever veggies you have on hand. Get creative and enjoy the process!
Flavorful One-Pot Pastas
Tomato Basil Pasta
This classic dish is a crowd-pleaser! Fresh tomatoes and basil come together to create a vibrant sauce that’s perfect over your favorite pasta. Just toss everything in one pot, let it simmer, and enjoy a delightful meal in no time!
Creamy Mushroom Stroganoff
For a comforting twist, try this creamy mushroom stroganoff. It’s rich and satisfying, made with savory mushrooms and a creamy sauce that coats the pasta beautifully. Just sauté the mushrooms, add your pasta, and let it all cook together for a delicious one-pot wonder.
Pesto Veggie Pasta
This dish is all about flavor! A homemade pesto made from fresh basil, garlic, and nuts adds a burst of taste to your veggies and pasta. Combine everything in one pot for a quick and easy meal that’s both healthy and satisfying.
Cooking can be simple and fun! Embrace the joy of one-pot meals and discover how easy it is to enjoy a plant-based diet.
Quick Tips for One-Pot Pasta Success:
Use fresh ingredients for the best flavor.
Don’t forget to season your water when cooking pasta!
Experiment with different veggies to keep things exciting.
These one-pot pasta meals not only save time but also make cleanup a breeze. Enjoy the journey of cooking and savor every bite!
Wholesome Grain Bowls
Grain bowls are a fantastic way to enjoy a variety of flavors and textures in one dish. They are not only nutritious but also super easy to make! Here are three delicious options to try:
Quinoa and Black Bean Bowl
This bowl is packed with protein and fiber. It’s a filling meal that’s perfect for lunch or dinner!
Ingredients: Quinoa, black beans, corn, diced tomatoes, avocado, lime juice.
Instructions: 1. Cook quinoa according to package instructions. 2. Mix in black beans, corn, and diced tomatoes. 3. Top with avocado and drizzle lime juice.
Brown Rice and Veggie Bowl
This bowl is colorful and full of fresh veggies. It’s a great way to use up leftover vegetables!
Ingredients: Brown rice, broccoli, bell peppers, carrots, soy sauce, sesame seeds.
Instructions: 1. Cook brown rice. 2. Sauté broccoli, bell peppers, and carrots in a pan. 3. Combine with rice and drizzle with soy sauce. Top with sesame seeds.
Farro and Roasted Vegetable Bowl
Roasted veggies add a wonderful flavor to this hearty bowl. It’s a great option for meal prep!
Ingredients: Farro, zucchini, eggplant, cherry tomatoes, olive oil, herbs.
Instructions: 1. Cook farro according to package instructions. 2. Roast zucchini, eggplant, and cherry tomatoes with olive oil and herbs. 3. Combine with farro and enjoy!
These grain bowls are not only easy to make but also perfect for customizing with your favorite ingredients. Enjoy experimenting with different flavors!
Delicious Plant-Based Curries
Curries are a fantastic way to enjoy bold flavors while keeping your meals plant-based. Here are three delicious recipes that are sure to warm your heart and satisfy your taste buds!
Chickpea and Spinach Curry
This dish is a quick and easy favorite! Packed with protein from chickpeas and nutrients from spinach, it’s a wholesome meal that you can whip up in no time.
Ingredients:
1 can chickpeas, drained
2 cups fresh spinach
1 onion, chopped
2 cloves garlic, minced
1 can coconut milk
2 tablespoons curry powder
Instructions:
Sauté onion and garlic in a pan until soft.
Add curry powder and cook for 1 minute.
Stir in chickpeas and coconut milk, simmer for 10 minutes.
Add spinach and cook until wilted.
Sweet Potato and Lentil Curry
This hearty curry is perfect for a cozy night in. The sweet potatoes add a lovely sweetness that balances the spices beautifully.
Ingredients:
1 large sweet potato, diced
1 cup lentils, rinsed
1 onion, chopped
2 cloves garlic, minced
1 can diced tomatoes
2 teaspoons cumin
Instructions:
In a pot, sauté onion and garlic until fragrant.
Add sweet potato, lentils, and diced tomatoes.
Pour in 4 cups of water and add cumin.
Simmer for 25-30 minutes until lentils are tender.
Coconut Vegetable Curry
This creamy curry is a delightful mix of vegetables and coconut milk, making it a rich and satisfying dish.
Ingredients:
1 can coconut milk
2 cups mixed vegetables (like bell peppers, carrots, and peas)
1 onion, chopped
2 cloves garlic, minced
1 tablespoon curry paste
Instructions:
Sauté onion and garlic in a pan until soft.
Add curry paste and cook for 1 minute.
Stir in mixed vegetables and coconut milk.
Simmer for 15 minutes until veggies are tender.
Curries are not just meals; they are a celebration of flavors! Enjoy experimenting with different spices and ingredients to find your perfect blend.
Satisfying One-Pan Roasts
Cooking can be a breeze with one-pan meals that are both delicious and easy to prepare. These meals are perfect for busy days when you want something hearty without spending hours in the kitchen. You can enjoy a wholesome dinner with minimal cleanup!
Roasted Veggie Medley
This colorful dish is packed with nutrients and flavor. Just chop your favorite vegetables, toss them with olive oil and spices, and roast them until tender. Here’s a quick guide:
Ingredients: Carrots, bell peppers, zucchini, and red onion.
Seasoning: Olive oil, salt, pepper, and your choice of herbs.
Cooking Time: 25-30 minutes at 400°F.
Maple Glazed Brussels Sprouts and Tofu
This dish combines the sweetness of maple syrup with the savory taste of roasted tofu. It’s a great way to enjoy Brussels sprouts!
Preheat your oven to 375°F.
Toss Brussels sprouts and cubed tofu with maple syrup, soy sauce, and garlic.
Roast for 30-35 minutes until crispy.
Herbed Potato and Carrot Roast
This comforting dish is perfect for any night of the week. The combination of potatoes and carrots is a classic!
Ingredients: Potatoes, carrots, garlic, and fresh herbs.
Preparation: Cut everything into chunks, season, and roast at 425°F for about 40 minutes.
One-pan meals are not just easy; they also allow you to experiment with different flavors and ingredients. Enjoy the process and make it your own!
Easy Plant-Based Breakfasts
Starting your day with a delicious plant-based breakfast can set a positive tone for the rest of your day! Here are some easy and tasty options that are sure to please.
Overnight Oats with Berries
Overnight oats are a fantastic way to enjoy a quick breakfast! Just mix rolled oats with your favorite plant milk, add some chia seeds, and top it off with fresh berries. Let it sit in the fridge overnight, and you’ll have a nutritious meal ready to go in the morning.
Savory Breakfast Quinoa
For a twist on breakfast, try savory quinoa! Cook quinoa and mix it with sautéed veggies like spinach, tomatoes, and bell peppers. Add a splash of soy sauce or your favorite seasoning for extra flavor. This dish is not only filling but also packed with protein.
Banana and Almond Butter Smoothie Bowl
Blend a banana with almond milk and a spoonful of almond butter for a creamy smoothie bowl. Pour it into a bowl and top with sliced fruits, nuts, and seeds for a crunchy finish. This is a great way to start your day with energy!
Remember, breakfast is the most important meal of the day! Enjoy these simple recipes to kickstart your morning with flavor and nutrition.
Recipe Name
Prep Time
Cooking Time
Total Time
Overnight Oats with Berries
5 mins
0 mins
5 mins
Savory Breakfast Quinoa
10 mins
15 mins
25 mins
Banana and Almond Butter Smoothie
5 mins
0 mins
5 mins
These breakfast ideas are not only easy to make but also delicious and satisfying. Enjoy your mornings with these plant-based delights!
Wrapping It Up: Enjoying Plant-Based One-Pot Meals
So there you have it! Cooking plant-based meals in just one pot is not only easy but also super tasty. With a little planning, you can whip up delicious dishes that are good for you and the planet. Remember to mix up your ingredients to keep things exciting, and don’t be afraid to try new flavors. Whether it’s a hearty soup or a colorful stir-fry, there’s a world of flavors waiting for you. So grab your pot, get cooking, and enjoy every bite of your plant-based journey!
Frequently Asked Questions
What are some easy plant-based one-pot meals?
You can try dishes like lentil soup, chickpea stew, or a veggie stir-fry. These meals are simple and quick to prepare.
How can I make sure my plant-based meals are balanced?
Include protein from beans or lentils, plenty of fruits and vegetables, healthy fats like nuts, and whole grains like brown rice.
Are there good substitutes for meat in plant-based cooking?
Yes! You can use beans, lentils, or tofu as great alternatives to meat in your meals.
What are some quick breakfast ideas for a plant-based diet?
Overnight oats with fruits, smoothie bowls, or avocado toast are tasty and quick options.
How can I make meal prep easier for plant-based cooking?
Plan your meals for the week, cook in bulk, and store your meals in airtight containers for easy access.
Is it hard to find plant-based recipes?
Not at all! There are many resources online, including blogs and videos, that offer simple and delicious plant-based recipes.
Starting a vegan diet can be both exciting and a little scary. With so many new foods and recipes to explore, it’s important to keep things simple and fun. This guide will help you take your first steps into the world of plant-based eating, making it easier to enjoy delicious meals without feeling overwhelmed.
Key Takeaways
Plan your meals ahead to save time and eat healthier.
Try new ingredients like tofu, legumes, and whole grains.
Start with simple recipes that require few ingredients.
Stay positive and remember that small changes matter.
Connect with others for support and inspiration on your vegan journey.
Meal Planning and Preparation
The Value of Meal Planning
Meal planning is super helpful when starting a vegan diet. It saves time and helps you eat healthier! By planning your meals ahead, you can avoid last-minute unhealthy choices. Here’s how to get started:
Make a Grocery List: Write down your favorite vegan staples like fruits, veggies, grains, and legumes.
Plan Your Meals: Decide what you want to eat for the week, including breakfast, lunch, dinner, and snacks.
Prep Ahead: Spend a few hours on the weekend cooking grains, roasting veggies, and preparing proteins like tofu or beans.
Batch Cooking Tips
Batch cooking is a fantastic way to make your week easier. Here are some tips:
Cook in Bulk: Make large portions of grains like quinoa or brown rice.
Store Properly: Use airtight containers to keep your meals fresh.
Mix and Match: Create different meals using the same ingredients. For example, use roasted veggies in salads, wraps, or grain bowls.
Quick and Easy Vegan Recipes
Here are some simple recipes to get you started:
Vegan Chili: Combine canned beans, tomatoes, and spices for a hearty meal.
Stir-Fried Veggies: Toss your favorite vegetables in a pan with soy sauce and serve over rice.
Smoothie Bowls: Blend fruits with plant milk and top with nuts and seeds for a nutritious breakfast.
Remember, meal planning doesn’t have to be complicated. Just focus on whole foods and enjoy the process! Embrace the journey of transitioning to a vegan diet, as it not only benefits your health but also contributes to wildlife protection and can save money.
Exploring New Foods and Ingredients
Discovering Vegan Staples
Trying new foods is one of the most exciting parts of going vegan. You’ll be amazed at how many delicious options are out there. Start with some staples that can easily fit into your meals:
Tofu: Great for stir-fries, scrambles, smoothies, and more.
Legumes: Beans, lentils, and chickpeas are packed with protein and fiber.
Whole grains: Quinoa, rice, and oats can be the base of many meals.
Nuts and seeds: Perfect for snacks or adding crunch to salads.
Experimenting with New Recipes
Don’t be afraid to get creative in the kitchen! Here are some fun ideas to try:
Swap out traditional ingredients for plant-based ones. For example, use cashew cream instead of dairy cream.
Try new cuisines that naturally include vegan options, like Indian or Thai.
Join a cooking class or watch online tutorials to learn new techniques.
Seasonal and Local Produce
Eating with the seasons not only tastes better but is also better for the environment. Here’s a quick guide to seasonal fruits and veggies:
Season
Fruits
Vegetables
Spring
Strawberries, Rhubarb
Asparagus, Spinach
Summer
Peaches, Berries
Zucchini, Corn
Fall
Apples, Pumpkins
Broccoli, Carrots
Winter
Oranges, Pears
Kale, Sweet Potatoes
Exploring new foods can be a fun adventure! Embrace the journey and enjoy the flavors of a plant-based lifestyle. By trying out these new foods and recipes, you’ll not only expand your palate but also discover how enjoyable a vegan lifestyle can be!
Delicious and Easy Plant-Based Recipes
Eating plant-based doesn’t mean you have to sacrifice flavor or fun in the kitchen! Here are some delicious and easy recipes that you can whip up in no time.
Quick Breakfast Ideas
Overnight Oats: Mix rolled oats with almond milk, chia seeds, and your favorite fruits. Let it sit overnight for a quick breakfast.
Smoothie Bowl: Blend bananas, spinach, and almond milk. Top with nuts and seeds for a crunchy finish.
Avocado Toast: Spread mashed avocado on whole-grain bread and sprinkle with salt and pepper for a simple yet tasty meal.
Hearty Lunch Options
Chickpea Salad Sandwich: Mash chickpeas with avocado, diced veggies, and a splash of lemon juice. Serve on whole-grain bread for a filling lunch.
Quinoa Bowl: Combine cooked quinoa with black beans, corn, diced tomatoes, and avocado. Drizzle with lime juice for extra zest.
Veggie Wrap: Fill a whole-grain wrap with hummus, mixed greens, and your choice of veggies for a quick meal.
Delectable Dinner Recipes
Stir-Fried Tofu and Veggies: Sauté tofu with your choice of vegetables in soy sauce and serve over brown rice. This dish is packed with flavor and nutrients.
Lentil Soup: Cook lentils with carrots, celery, and spices for a warm, comforting meal. It’s perfect for chilly nights!
Roasted Vegetable Tacos: Fill corn tortillas with roasted veggies and top with avocado for a delicious dinner.
Remember, cooking can be fun and creative! Try experimenting with different spices and ingredients to find your favorite combinations. Embrace the journey of a plant-based lifestyle and enjoy the flavors!
Common Challenges and How to Overcome Them
Switching to a vegan diet can be exciting, but it also comes with its own set of challenges. Here’s how to tackle them with a positive mindset!
Dealing with Cravings
Cravings for your favorite non-vegan foods can hit hard! It’s totally normal. Here are some tips to help you manage:
Identify Triggers: Keep a journal to note when cravings hit and what might be causing them.
Healthy Alternatives: Find plant-based versions of your favorite snacks. For example, try nutritional yeast for a cheesy flavor without dairy.
Stay Hydrated: Sometimes, thirst can be mistaken for hunger. Drink plenty of water!
Eating Out on a Plant-Based Diet
Eating out can feel tricky, especially if you’re with friends who aren’t on the same diet. Here’s how to make it easier:
Research Restaurants: Look for places that offer plant-based options.
Ask Questions: Don’t hesitate to ask the staff about ingredients or modifications.
Be Flexible: Sometimes, you might need to mix and match items on the menu to create a satisfying meal.
Maintaining Nutritional Balance
One of the biggest concerns is ensuring you get all the nutrients you need. Here’s a simple guide:
Plan Your Meals: Make sure to include a variety of fruits, vegetables, grains, and legumes.
Consider Supplements: Talk to a healthcare provider about vitamin B12 and other supplements.
Stay Informed: Read up on vegan nutrition to ensure you’re meeting your needs.
Remember, transitioning to a vegan diet is a journey. Be patient with yourself and celebrate your progress!
Shopping Tips for Plant-Based Eating
Reading Food Labels
When you’re shopping, always check the labels! Not all products labeled as plant-based are truly healthy. Look for items with simple, recognizable ingredients. If you see a long list of chemicals, it might be best to put it back on the shelf.
Buying Seasonal Produce
Buying seasonal fruits and vegetables not only supports local farmers but also ensures you get the freshest and tastiest options. Plus, seasonal produce is often cheaper! Here’s a quick guide:
Season
Fruits
Vegetables
Spring
Strawberries, Cherries
Asparagus, Spinach
Summer
Peaches, Watermelon
Zucchini, Bell Peppers
Fall
Apples, Pears
Pumpkins, Broccoli
Winter
Oranges, Grapefruit
Kale, Carrots
Stocking Up on Essentials
Make sure to have a well-stocked pantry! Here are some essentials to keep on hand:
Whole grains (like brown rice and quinoa)
Legumes (such as lentils and chickpeas)
Nuts and seeds (almonds, chia seeds)
Plant-based milks (almond, soy)
Spices and herbs for flavor
Remember, shopping for a plant-based diet can be fun and rewarding! You’ll not only feel good about your choices but also enjoy a variety of tasty foods that are good for your health and the planet. Refrigerated foods like hummus and tofu are excellent staples for a plant-based diet, providing rich sources of protein, healthy fats, and essential nutrients.
Starting Your Vegan Journey
Taking Gradual Steps
Making the switch to a vegan lifestyle can feel a bit overwhelming, but taking it slow is key. Instead of focusing on what to remove from your diet, start by adding more plant-based meals. For example, try replacing cow’s milk with oat milk for a week. Then, swap out meat for plant proteins like tofu or beans. This gradual approach helps your body adjust without feeling deprived.
Setting Realistic Goals
It’s important to set achievable goals. Instead of saying, "I will be vegan by next week," aim for a few meatless days each week. Celebrate small victories, like cooking a new vegan recipe or discovering a delicious plant-based snack. This way, you’ll stay motivated and enjoy the journey.
Finding Your Motivation
Understanding why you want to go vegan can keep you on track. Whether it’s for health, animal welfare, or environmental reasons, keep those motivations in mind. Write them down and place them somewhere visible. This will remind you of your purpose and help you stay committed.
Remember, transitioning to veganism is a journey, not a race. Embrace the process and enjoy discovering new foods along the way!
Summary Table of Steps to Start Your Vegan Journey
Step
Action
1. Gradual Changes
Replace one animal product at a time.
2. Set Goals
Aim for a few meatless days each week.
3. Find Motivation
Write down your reasons for going vegan.
Wrapping Up Your Vegan Adventure
Starting your vegan journey can be a fun and tasty experience! Remember, it’s all about taking small steps and enjoying the new flavors you discover. Don’t stress about being perfect; just focus on making healthier choices and trying out new recipes. With a little planning and creativity, you’ll find that eating plant-based can be both easy and delicious. So grab your grocery list, get cooking, and enjoy every bite of your plant-based meals!
Frequently Asked Questions
What is a vegan diet?
A vegan diet is one that includes only plant-based foods. This means no meat, dairy, or eggs.
Is vegan food healthy?
Yes! A vegan diet can be very healthy if it includes a variety of fruits, vegetables, grains, and legumes.
Can I get enough protein on a vegan diet?
Absolutely! Many plant foods like beans, lentils, nuts, and tofu are great sources of protein.
What are some easy vegan meals for beginners?
Some easy meals include veggie stir-fry, chickpea salad, or oatmeal with fruits.
How do I start a vegan diet?
Start by adding more plant-based meals to your diet gradually. Replace one animal product at a time.
Are there vegan options when eating out?
Yes! Many restaurants offer vegan options or can modify dishes to make them plant-based.
I love fruit. I can eat it in any form – fresh, frozen, dried, you name it – and be in heaven. But people warn me about eating too much dried fruit, especially with diabetes running in my family. Traditionally, many make the assumption that dried fruit like raisins or dates is loaded with sugar. Some commercial brands have added sugars. Dried fruit appears to have a higher concentration of sugar than fresh fruit in general. So, no one would blame you if you were to assume that dried fruit was not as healthy as fresh fruit.
Yet studies looking at the correlation between dried fruit and health risks show promising results for fighting cancer, losing weight, and lowering diabetes risk. Check out the video here:
better than fresh fruit
A review of studies done on dried fruit intake and cancer risk published in Advances in Nutrition, March 2020, shows that eating dried fruit specifically can lower your risk of various cancers. And, amazingly, fresh fruit does not seem to fare as well as dried:
Overall, data presented in this review indicate that increasing dried fruit consumption to 3–5 servings/wk may have health beneficial effects related to risk of certain cancers, including cancers of the pancreas, prostate, stomach, bladder, and colon. No such effect was found for lung or breast cancers. Another, and rather surprising, finding from the selected studies is that the associations between consumption of total/fresh fruits and cancer risk were generally weaker than the associations determined for dried fruit intake and cancer.
It’s exciting to find out that I need not feel guilty about scooping up a big handful of raisins for a snack. I have a raging sweet tooth but cannot afford to indulge it very often. Consuming more dried fruits in the diet helps control diabetes feels like a relief to know. I love using dates in recipes that call for sugar or some sweetener, and now I won’t skimp on the number I use anymore.
With so many brands on the shelves, I’m careful to read the ingredients now. Some fruit brands are nearly impossible to find without added sugars. Did you know that a typical serving of dried cranberries has around 26 grams of sugar in it? No way. Even mango slices, which you’d imagine to be naturally sweet, often have sugar added.
A warning about store-bought dried fruit: it’s common to find sulfur dioxide added to store brands as a preservative. The sulfur can cause some irritation like asthmatic symptoms, stomach irritation, or itching for some people.
Dried berries, and in particular blueberries, are loaded with antioxidants. I’ve taken a liking to dried apricots, and they are a good probiotic source.
Use a convenient dehydrator at home
A friend of mine just told me that she’s getting a dehydrator. Yes, I am already trying to figure out how to fit one into my pint-sized kitchen. As you can see from the video above, the taste and quality of homemade dried fruit is a richer experience than the dried fruit product offerings we typically see at the grocery stores.
I anticipate with relish how the seasonal fruit varieties will taste dried at home. I want my dehydrator to last and work well out of the box. While the circular model in the video is interesting, I like the look and convenience of a square model.
This one at Amazon is the top-selling brand with amazing reviews:
Do you have a favorite dried fruit? Do you like them as snacks or in recipes? Let us know in the comments below!
Vegan grilling makes my heart sing. Grilling vegetables on the barbecue is all part of the delicious fun of summertime. As a kid, our family enjoyed cookouts at least once or twice a week. But in those days, meat was about the only thing that went on the fire. As I grew older, we learned more about the art of grilling and best preps for veggies on the grill. Vegan grilling to perfection over a fire is part of a rite of passage for any cook in my book. In this post, I am going to show you a few of my favorite vegan grilling tips and how to prepare them.
How to prep your favorite veggies for the grill
The 11 vegetables featured below for vegan grilling are my favorites to throw on the barbecue outside, or grill ahead of time for a picnic. Each vegetable has a different texture, so they will take different lengths of time to cook. Some chefs say certain vegetables taste better if you soak them in a brine, add oil, or parboil. I feel a lot of that depends on your own preference. If you can forego the salt or use some spice blends as substitutes, like as we think in our diets, and other spices can provide just as much fun in your mouth.
Remember to clean and grease up the grill. Ideally, vegan grilling is on a separate frill than the carnivores. Do your best to keep the sections separate when sharing a grill, so you don’t worry about animal grease.
Personally, I prefer little or no oil in my cooking. Yet I don’t want the veggies to stick, in case I didn’t brush enough oil on the food, so I always prep the grill.
To oil or not to oil in vegan grilling
Using a brush or a spray to oil your vegetables can save a lot of needless extra oil in your dishes. I’ve seen many cooks pour oil straight onto the vegetables and let it sit there, soaking it all up. For me, the lighter the better. I like to taste the fresh produce, not the oil. If you want to go completely oil-free, try a grill mat for non-stick veggies.
Another way to keep your veggies from sticking to the grill is to season them well. Some people add extra pepper or rubbing blends, for example. You’ve got all summer to experiment! The preps below are basics, and you can add your own seasoning choices.
Eggplant – Aubergine
Eggplant has a rich taste off the grill. Cut off and discard the stem end of the eggplant. Leave the skin on for grilling so the eggplant slices keep their shape on the grill and are easier to handle. You don’t have to eat it, but it’s tasty and loaded with nutrients.
Cut either slice lengthwise about 0.2 inches / ½ cm thick or into 3/4 inch / 2 cm thick diagonal, crosswise, or lengthwise slices. Eggplant is one of the few vegetables that I brine. At this point, soaking the slices in salted water for a half hour and no longer than an hour helps the eggplant hold its shape. You can skip the brine if you’re going to make a dip from it, or want the mushy texture for another recipe.
Brush with a little oil if you like and sprinkle with salt or your choice of spices. Squeeze lemon juice over it. Then grill until tender and grill marks appear, about 4-5 minutes on each side. If you love your olive oil, drizzle it on at the end, and even another squeeze of lemon for good measure, before serving.
Zucchini – Courgettes
Zucchini is a fun, easy vegetable to grill. Trim the ends, and always leave the nutrient-rich skin on.
Cut the squashes in half lengthwise or into lengthwise slices for thicker ones. If you prefer medallions, I suggest you put them in foil or use a grill basket. The small rounds easily fall through the grates.
Brush with a little oil (or not, as long as you have non-stick options) and sprinkle with salt or herbs. Squeeze lemon juice over the slices. Then grill until they get crispy lines and a tender juicy middle, just a few minutes on each side.
Peppers
These babies are easy and fun on the fire. I simply throw them on the grill, either with or without oil, and keep turning until they’re charred. Alternatively, you can slice off the stem. Cut into halves or quarters depending on the size.
These first three vegetables are also delicious when cubed, grilled, and tossed together into a ratatouille recipe. Cook them separately, though, to be sure you don’t overcook or undercook any of them. You may want to add grilled onions or garlic, too.
[Tweet “11 Perfect Vegetales to Grill with recipes”]
Corn on the cob
Grilled corn on the cob is a staple of summer. And it can’t be easier. Soak the ears, husk and all, in a big pot of water with about a quarter of a cup of salt (the salt’s not important if you’re watching your intake). Soak them for about 10-15 minutes. Then put them on the grill over medium heat.
Turn every five minutes for about 25-30 minutes. The water in the husk will provide steam so the corn stays tender, not dried and charred. I don’t know about you, but I love unwrapping an ear of corn on the cob fresh off the grill!
Asparagus
Asparagus is one of my favorite foods to make and eat in the spring and summer because nothing beats their flavor when sprinkled with salt and quickly grilled. These yummy stalks are tender, but still with a little crunch. complete with smoky flavor and char marks. Seriously wicked good! I c an eat them like French fries.
Prep by simply brushing with a little oil and salt. Squeeze lemon or lime over the stalks. Put on the grill until they start to char and get grill marks. I like to put asparagus in tin foil on the grill. The steam created inside the foil keeps them nice and moist.
Cherry Vine Tomatoes
Cherry tomatoes come in red, orange, yellow, and even “black,” and they’re equally sweet and delicious when they ripen on the vine.
Put a whole vine on the grill and leave until the tomatoes start to pop.
Potatoes
Potatoes are the perfect summer side. We like the sturdiness and of a russet potato, but if you prefer to use a thin-skinned variety feel free! You just have to be extra careful not to boil them too much, or else they might be too tender and fall apart on the grill.
Parboil the potatoes for 10 minutes.
Cut into slices about ¾ inch / 2 cm thick or wedges same size or slightly bigger.
Brush with a little oil and salt until they start to look crisp and brown.
