Nothing says warm weather eats quite like a backyard barbecue, especially when you have plant-based recipes like these.
Get your aprons on and your cooking tongs out. For a quintessential barbecue feast, whip up these plant-based recipes by Lisa Rice, the Senior Health Mentor and Director of Content and Promotion for WeHeal, a new transformative healthcare model founded by Dr. Matthew Lederman and Dr. Alona Pulde, the pioneering physicians from the groundbreaking film Forks Over Knives.
Vegan barbecue spread
BBQ Mushroom Steaks
For the mushrooms
- Oyster or Maitake mushroom clusters
- Dry seasonings: garlic powder, onion powder, smoked paprika, salt and pepper (You can also use cumin, chili powder, lemon pepper, or your favorite blend.)
- Barbecue sauce
- Have two skillets ready and a firm metal spatula.
- Pre-heat one pan over a medium to medium-high heat.
- To test if it is hot enough, drip a drop or two of water in it – it should sizzle.
- I use a very thin spray of avocado oil. However, this can be done with no oil, but I recommend beginning at a slightly lower heat – medium to medium low.
- Sprinkle your seasonings over one side of the mushroom and put the seasoned side down in the hot pan. Take your other pan and press it on top. Hold it there with pressure for 30 seconds or so, then leave it to cook (with a weight on the pan if not using cast iron – like a large can of tomatoes) for about 5 minutes or until a fair amount of liquid has released from the mushroom.
- With your spatula carefully flip it and season the up side, put the pan on and press again and cook for another 5 or more minutes. Season and flip one to two more times or until both sides have a nice golden color and most of (or all) the liquid has been absorbed. You are aiming for golden brown.
- Heat a grill (or grill pan if cooking in the kitchen) and baste the mushroom with your favorite barbecue sauce and place the basted side on the grill and cook several minutes, baste the top and flip and cook until both sides have char marks and the some of the ends are blackened (kind of like a steak).
- Remove from the heat onto a cutting board and slice diagonally into strips to serve, with some more sauce on the side. This is great on a sandwich, taco or in a burrito.
BBQ Jackfruit Sammie
For the jackfruit
- 2-3 cans unripe jackfruit in brine (from asian market or Trader Joe’s), drained and rinsed
- 1 large onion, chopped
- 6 cloves garlic, chopped
- 1-2 T Bone Suckin’ seasoning, dry rub steak seasoning, (or 1/2 tsp onion powder, 1/2 tsp garlic powder, 1/2 tsp cumin, 1/2 tsp smoked paprika, and 1 tsp chili powder blend)
- 1-2 cups BBQ sauce (oil-free brands include Bone Suckin’ Sauce, Austin’s Own and Trader Joe’s Kansas City BBQ Sauce)
- 1-2 T hot sauce (optional)
- 1/2-1 cup vegetable broth
For the sammie
- Buns of choice (I like the Ozery multigrain and the Ezekiel buns. TJs has really nice soft whole wheat burger buns that contain oil)
- Sliced dill pickles
For the slaw
- 1 bag (or 3 cups) shredded cabbage slaw mix
- 2 sliced scallions
- 1/4 cup chopped cilantro or flat leaf parsley
- Vegan mayo
- Optional: add these to the slaw with the mayo: drizzle of rice vinegar, date, maple or agave syrup, 1 -2 tsp dijon mustard, generous sprinkle of onion and garlic granules, salt, and pepper to taste.
- Drain the jackfruit and gently break it apart into shreds in a bowl using your hands. You can chop off the tougher tips and remove the seeds if you want to, but I don’t bother. Once they cook down with everything else you don’t even notice them. Toss the shredded jackfruit with your dry seasonings and let it sit while you prepare everything else.
- Heat a wide pan on medium high heat. While you wait for it to heat up, dice the onion and mince the garlic. Add the onion to your pan, stirring frequently until it turns translucent, splashing in a little veggie broth as needed to prevent sticking, then add the garlic and cook another minute or two until fragrant. Add jackfruit, mix to coat. Stir and cook until some of the moisture cooks out and the jackfruit begins to get a little dry. It’s ok if some sticks to the bottom of the pan.
- Add bbq sauce (and hot sauce if using) and stir to coat, adding just a touch of vegetable broth to loosen up the sauce. Stir and reduce heat to a low medium, cover and let it simmer, and braise for 15-20 minutes, checking frequently and adding a little more veggie broth if it starts getting too dry – but not too much!
- Make your slaw by adding everything to a bowl and mixing well until the cabbage is coated.
- Check the jackfruit, stirring through and removing the lid. The sauce should have reduced, but shouldn’t be sticking to the sides.
- To assemble, spoon a generous pile of BBQ jackfruit onto each bun and top with slaw and pickles and a few drops of hot sauce if desired.
Isa and Lisa’s All American Beet Burgers
- 1 1/4 cups cooked, cooled brown or black rice
- 1 cup cooked brown or green lentils, cooled, drained well
- 1 cup shredded beets
- 1/2 teaspoon salt
- Fresh black pepper
- 1 teaspoon thyme, rubbed between your fingers
- 1/2 teaspoon ground fennel (or finely crushed fennel seed)
- 1 teaspoon dry mustard
- 3 tablespoons very finely chopped onion
- 2 cloves garlic, minced
- 2 tablespoons smooth almond butter
- 1/2 cup very fine breadcrumbs
- Peel beets and shred with the shredder attachment of your food processor, then set aside. Change the attachment to a metal blade. Pulse the brown rice, shredded beets and lentils about 15 to 20 times, until the mixture comes together, but still has texture. It should look a lot like ground meat.
- Now transfer to a mixing bowl and add all the remaining ingredients. Use your hands to mix very well. Everything should be well incorporated, so get in there and take your time, it could take a minute or two.
- Place the mixture in the fridge for a half hour to chill.
- Preheat a cast iron pan over medium-high. Now form the patties. Each patty will be a heaping 1/2 cup of mixture. To get perfectly shaped patties, use a 3 1/2 inch cookie cutter or ring mold. Otherwise, just shape them into burgers with your hands.
- Cook patties for about 12 minutes, flipping occasionally. Do two at a time if your pan isn’t big enough. Use a little spray olive or avocado oil if needed. Burgers should be charred at the edges and heated through.
- Serve on a whole grain bun with all the fixins!
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