If you eat only plant foods , then you probably don’t grill often. However, grilled vegetable dishes are a great way to diversify your diet and not break your diet when it gets warmer outside.
These three vegetable dishes will delight your guests and brighten up your BBQ party, while our supplement tips will help you support a plant-based diet and improve your well-being.
Vegetable kebab with tofu
These vegan skewers contain all the proteins from tofu, and the vegetable mix provides the dish with antioxidants, a unique texture and bright flavors. By marinating vegetables overnight in olive oil, skewers get a fantastic taste. Serve them with a cereal salad like tabbouleh.
Ingredients
- 340 g of the hardest tofu;
- 230 g whole fresh mushrooms;
- two bell peppers, cut into 2.5 cm squares;
- 230 g cherry tomatoes;
- purple onion slices of 2.5 cm;
- 1/4 cup olive oil;
- salt and pepper to taste;
- garlic powder to taste;
- red pepper flakes to taste;
- balsamic vinegar , to drizzle before serving.
You will also need bamboo skewers, better soaked in water before cooking. That way they won’t burn on the grill.
Cooking:
- First of all, prepare the marinade. Mix olive oil, salt, pepper, garlic powder, red pepper flakes. Postpone.
- Squeeze out as much water as possible from the tofu, then cut it into cubes.
- Assemble the skewers by tossing the tofu, mushrooms, bell peppers, cherry tomatoes and purple onion onto the skewers. Place the skewers in a large dish and pour over the marinade. Refrigerate overnight or for several hours to soak.
- Grill the skewers on a hot grill for 15 minutes, turning occasionally to avoid burning.
- Drizzle with a little balsamic vinegar before serving. The recipe is for 2-4 people.
Grilled mushroom burger
The burger is the quintessential summer dish, perfect for grilling. These vegan burgers are made with caps of portobello mushrooms in a flavorful marinade of avocado oil and coconut oil with amino acids . Portobello mushroom caps are the perfect size for a patty, are meaty, and are loaded with beneficial nutrients and antioxidants. Enjoy these burgers topped with fried sweet potato wedges for the perfect sweet and savory combination.
Ingredients
- caps of two portobello mushrooms;
- 1/8 cup avocado oil , plus more to brush on the buns (optional)
- 1/8 cup amino acid coconut oil
- pepper to taste;
- two slices of vegan cheese (or regular cheese on a vegetarian diet)
- two multi-grain hamburger buns;
- your favorite condiments and toppings, such as vegan mayonnaise, mustard , pickles, onions, lettuce, tomatoes, or avocados.
Cooking:
- Combine avocado oil, coconut oil with amino acids and pepper and coat mushroom caps with this marinade on both sides. Place the mushroom caps in the refrigerator for at least a few hours, preferably overnight, to soak. Leave some of the marinade on the sauce.
- Grill the mushroom caps on a hot grill for about five minutes on each side, or until cooked through and tender. If they dry out too much, brush them again with the marinade so they don’t burn. Place the cheese on top of the caps and let it melt a little before removing them from the grill.
- Optional: brush the flat side of the buns with avocado oil and grill them for a minute or two.
- Add your favorite seasonings and toppings and enjoy. For two burgers.
Mexican street corn tacos
For these vegan Mexican street corn tacos, the corn on the cob is first grilled, then topped with some creamy melted cheese and sour cream, then seasoned with coriander and lime. For garnish, we recommend protein-rich black beans .
Ingredients
- two whole ears of corn with a shell;
- two tablespoons of sour cream;
- 60 g of Cotija cheese;
- 1/4 cup chopped coriander;
- one teaspoon of chili powder;
- salt and pepper to taste;
- four tortillas or flatbreads;
- one lime, cut into wedges.
Cooking:
- Grill the corn in the shell for about 30 minutes, turning to avoid burning. When the cob has cooled, remove the corn from the shell and cut the kernels from the core into a medium bowl.
- Add sour cream, cotija cheese, coriander, chili powder, salt and pepper and mix well.
- Place in warm tortillas and serve. Add more coriander and freshly squeezed lime juice if desired. Counted for four tacos.
All Essential Nutrients for a Vegan Diet
A plant-based diet can be amazing, but health supplements are worth considering, especially if you follow a strict vegan lifestyle. Here are my recommendations:
Vitamin B12
Vitamin B12 is found only in animal products, so it is important to supplement with it when on a vegan diet. Vitamin B12 deficiency can lead to fatigue, anemia, and weakness. Unfortunately, vegans often suffer from this deficiency, as there are no natural sources of B12 among vegan foods.
Fortunately, the problem is easily solved by taking vitamin B12 supplements daily. Another option is to add nutritional yeast to your meals . It is a vegan condiment with a rich cheesy flavor and is often fortified with vitamin B12. Just one tablespoon of nutritional yeast a day is enough to get enough vitamin B12.
Vitamins D and K2
Vitamin D and vitamin K2 are essential for maintaining strong and healthy bones. Unfortunately, it is difficult to get enough of them on a vegan diet, so supplementation is worth considering. Vitamin D regulates calcium levels and thus plays a key role in bone health. Vitamin D is also involved in immune function and may help improve mood.
Among vegan foods, mushrooms, fortified cereals, and plant-based milks are rich in vitamin D. In addition, vitamin D is produced by the body itself, if you spend enough time in the sun. Try to be in the sun for about 30 minutes a day, but be sure to use sunscreen!
Vitamin K2 works with vitamin D to strengthen bones. Vegan food sources of this vitamin include fermented foods such as natto (fermented soy), sauerkraut, and kombucha . Many supplements combine vitamins D and K2.
Iron
Iron is another vitamin worth taking in supplements when following a vegan diet. Although it is found in many vegan foods, the body is less able to absorb iron from plant sources than it is from animal products like meat or milk. Iron is the main component of red blood cells, so it is important to maintain normal levels in the body. Iron deficiency can lead to fatigue and weakness.
Among vegan foods, nuts , seeds , and beans are rich in iron , as are dark leafy vegetables. To improve the absorption of iron from these foods, you can eat them with foods rich in vitamin C : tomatoes, peppers, and citrus fruits. You can also cook in cast iron cookware, which is a natural way to add iron to your food. If you want to make sure you get enough iron, try taking supplements.
Zinc
Zinc is another important nutrient. It is necessary for the work of more than 300 enzymes that control the biochemical processes of the body. Like iron, it is found in plant foods, but is best absorbed from foods of animal origin. Among vegan foods, it is rich in nuts , seeds , beans , and zinc-fortified breads and cereals. However, it’s hard to get enough zinc on a vegan diet, so it’s worth considering starting a zinc supplement.
Do Vegans Need Supplements?
Technically, a carefully planned vegan diet can be perfectly healthy and provide the body with all the nutrients it needs without additives. Definitely worth adding nutritional yeast to your diet to get enough vitamin B12 , other nutrients can be obtained through careful selection of vegan foods such as fortified grains, nuts and seeds, beans, dark leafy vegetables and fermented foods. However, if your plant-based diet isn’t ideal, with supplements you can be sure you’re getting everything your body needs.
