grilled Archives - Forks Over Knives

Gyro-Style Mushroom Steaks with Barley Salad

Ellen Boeke — Mon, 11 Sep 2023 16:47:00 +0000

These gyro-style mushroom steaks are a treat to eat when you’re craving a meaty meal. The tender portobello caps are brushed in red wine vinegar and Greek seasoning before being grilled to char-marked perfection. The barley salad features a medley of Mediterranean veggies, hearty butter beans, and a lemony dill dressing that will leave you licking your fingers. If you have leftovers, slice up the extra mushrooms and wrap everything into a whole wheat tortilla for a delicious grab-and-go lunch. Be sure to find a quality salt-free Greek seasoning, such as Cavender’s, to make this recipe really pop since the spice blend does double duty on the steaks and in the barley mixture.

Tip: To roast steaks instead of grilling them, arrange mushrooms on a baking sheet lined with parchment paper or a silicone baking mat. Brush and season as above. Roast at 400°F for 18 to 20 minutes or until mushrooms are tender and browned, turning them once and brushing with additional water if needed.

For more veggie steak dinners, check out these tasty ideas:

Yield: Makes 4 plates

1 cup dry hulled barley
Four 4-inch portobello mushrooms (4 oz. per steak; 1 lb. total)
2 tablespoons red wine vinegar
2½ teaspoons salt-free Greek seasoning
¼ cup lemon juice
¼ cup chopped fresh dill
1 to 2 cloves garlic, minced
½ teaspoon pure cane sugar
4 cups fresh baby spinach
1 15-oz. can no-salt-added butter beans or gigante beans, rinsed and drained (1½ cups)
2 cups chopped fresh tomatoes
½ cup thinly sliced shallots
3 tablespoons chopped pitted Castelvetrano or Kalamata olives
Lemon wedges

Instructions

In a medium saucepan bring 3 cups water to boiling. Add barley. Cover and reduce heat to low. Simmer 45 to 55 minutes or until tender; drain. Let cool.
Meanwhile, for Veggie Steaks, remove the stems from portobello mushrooms. Remove gills, if desired. Brush mushroom steaks with the red wine vinegar and sprinkle with ½ teaspoon of the Greek seasoning along with the salt and pepper. Grill, covered, over medium heat 6 to 8 minutes or until tender and browned, turning once.
In a large bowl whisk together lemon juice, dill, garlic, sugar, and the remaining 2 teaspoons Greek seasoning. Add barley, spinach, beans, tomatoes, shallots, and olives. Toss to combine. Serve on plates with Veggie Steaks and lemon wedges.

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Celeriac Steak Asada with Black Bean Quinoa

Ellen Boeke — Wed, 23 Aug 2023 17:47:11 +0000

Celeriac has a meaty texture and neutral flavor, which makes it ideal for cutting into steaks that absorb your favorite seasonings. In this recipe, the steaks are brushed in lime juice and sprinkled with savory Southwest spices for a plant-based carne asada plate. Each perfectly golden medallion is laid on a bed of hearty quinoa that’s studded with beans, red onion, and jalapeño to create the perfect blend of Tex-Mex ingredients. Orange does double duty in this satisfying recipe: First, by infusing the entire dish with a citrus vinaigrette, and second by topping the quinoa base with juicy slices to contrast the medley of spicy flavors traditional carne asada is known for. Top each serving with fresh cilantro and a dash of hot sauce if you like extra heat!

For more veggie steak dinners, check out these tasty ideas:

Yield: Makes 4 plates

1½ cups dry tricolor quinoa
1 15-oz. can no-salt-added black beans, rinsed and drained (1½ cups)
3 oranges, peeled and sliced
¾ cup slivered red onion
½ cup coarsely chopped fresh cilantro
1 fresh jalapeño chile, seeded and thinly sliced
1 celeriac root, peeled and cut into four or five ¾- to 1-inch steaks
3 tablespoons lime juice
½ teaspoon salt-free Southwest seasoning blend
½ cup orange juice
2 teaspoons Dijon mustard
1 clove garlic, minced
⅛ teaspoon sea salt
⅛ teaspoon freshly ground black pepper

Instructions

Prepare quinoa according to package directions; let cool. Stir in beans, orange slices, onion, cilantro, and jalapeño.
Meanwhile, mix together 1 tablespoon lime juice with 1 tablespoon water. Brush celeriac steaks with lime mixture and sprinkle steaks with Southwest seasoning. Grill, covered, over medium heat 8 to 10 minutes or until tender and browned, turning once.
For Orange Vinaigrette, in a small bowl whisk together orange juice, the remaining 2 tablespoons lime juice, the Dijon mustard, garlic, sea salt, and freshly ground black pepper.
Arrange quinoa and steaks on plates. Drizzle with Orange Vinaigrette.

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Perfectly Tender Grilled Corn on the Cob

Ellen Boeke — Tue, 08 Aug 2023 17:20:08 +0000

No cookout is complete without grilled corn on the cob, and we have an easy hack for ensuring you get great results. After removing the silks but not the husks, soak the corn in cold water for an hour before grilling to ensure the kernels are plump and tender. Then grill them in their husks. If you can’t find ears in husks or don’t have time to soak them first, wrap each cob in foil and grill as directed. While they’re incredibly tasty on their own, the real fun of eating corn on the cob comes from the seasonings you choose to sprinkle on them. Spicy Tajín, savory everything bagel seasoning, or cheesy nutritional yeast are all great options for upping the flavor of your favorite BBQ side dish.

Tip: To make this recipe gluten-free, be sure to only use certified gluten-free seasoning blends and sauces.

For more corn recipe, check out these tasty ideas:

Chickpea and Corn Fritters with Tomato-Corn Chutney
Classic Vegan Cornbread
Grilled Street Corn Pizza
Or take a look at our full collection of corn recipes

Yield: Makes 8 ears corn

8 ears fresh sweet corn on the cob
Optional seasonings: sea salt, freshly ground black pepper, Tajín seasoning, steak seasoning, nutritional yeast, togarashi seasoning, everything bagel seasoning, garlic salt, or hot pepper sauce

Instructions

Peel back husks and remove silks from corn. Pull husks back up around corn. Place in a bowl or pan and cover corn with cold water. Soak for 1 hour. Remove corn from water and tie husks closed at the tops with strips of husks or 100% cotton kitchen string.
Grill corn, covered, over medium 25 to 30 minutes or until tender, turning occasionally. Remove husk strips or string and pull down husks to eat. Season as desired.

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Grilled Black Bean Veggie Burgers

Ellen Boeke — Fri, 21 Jul 2023 17:25:31 +0000

Become the burger boss at your next plant-based BBQ with these drool-worthy black bean veggie burgers. The nutrient-dense patties are seasoned with smoky paprika and salty soy sauce to create a rich, meaty flavor that’s enhanced by the texture of brown rice and panko breadcrumbs. The trick to grilling these burgers is patience: Be sure to wait the full 5 minutes before trying to flip them on the grill or they may stick and fall apart. Once the patties are ready, serve them on a whole wheat bun with all your favorite toppings. We recommend a generous slather of Homemade Ketchup and fresh veggies, but feel free to get creative and see what kind of wildly wholesome burger combinations you can create!

For more veggie burger recipes, check out these tasty ideas:

Five-Ingredient Veggie Burger
Sneaky Chickpea Burgers
Pineapple Teriyaki Burgers
Or take a look at our full collection of veggie burger recipes

Yield: Makes 8 burgers

2 15-oz. cans no-salt-added black beans, rinsed and drained (3 cups)
¾ cup grated onion
4 cloves garlic, minced
2 teaspoon smoked paprika
¼ teaspoon freshly ground black pepper
2 tablespoons flaxseed meal
¼ cup no-salt-added tomato sauce
2 tablespoons reduced-sodium soy sauce or tamari
1½ cups cooked brown rice
1 cup whole wheat panko
8 whole wheat hamburger buns
Toppers: sliced onion, lettuce, sliced tomatoes, pickles, Homemade Ketchup (or store-bought) and/or mustard

Instructions

In a large skillet cook the first five ingredients (through pepper) over medium until onion is tender, stirring occasionally. Coarsely mash bean mixture; cool slightly.
Meanwhile, in a large bowl stir together flaxseed meal and ⅓ cup water. Let stand 15 minutes.
Stir tomato sauce and soy sauce into flaxseed mixture. Add bean mixture, brown rice, and panko. Stir to combine. Divide into eight portions. Form into ¾-inch-thick patties.
Grill, covered, over medium heat 5 minutes. Carefully turn burgers and grill 5 minutes more or until heated through. Brush with water if needed to prevent sticking. Serve burgers on buns with desired toppers.

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Grilled Summer Veggie Wraps

Nancy Macklin, RDN — Thu, 20 Jul 2023 17:10:14 +0000

If you thought lettuce cups weren’t filling enough to be served as a main course, think again: These hearty veggie wraps feature a satisfying medley of char-grilled eggplant, bell pepper, and zucchini. While the colorful veggies are enough to make you salivate, the real star of the show is chickpeas, which get a triple appearance in this scrumptious dish. Each lettuce leaf is slathered in creamy hummus before being piled high with toppings, while whole chickpeas are tossed into the veggie mix and aquafaba (chickpea liquid) emulsifies the smoky citrus dressing. Romaine leaves are sturdy enough to act as edible flatware and add a satisfying crunch to each bite. When you want a veg-forward meal to fill a rumbling tummy, fire up the grill and whip up a batch of these wonderful wraps to satisfy your cravings.

Tip: Vegetable mixture can be made ahead and chilled to use in cold wraps.

For more lettuce wrap recipes, check out these tasty ideas:

Yield: Makes 12 wraps

1½ 15-oz. cans no-salt-added chickpeas, drained, and 3 tablespoons liquid (aquafaba) reserved
3 tablespoons lemon juice
4 teaspoons tahini
2 teaspoons ground cumin
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 medium eggplant, cut into ¾-inch slices
1 medium zucchini, quartered lengthwise
2 medium red and/or green bell peppers, quartered lengthwise
1 medium onion, cut into ½-inch slices
Sea salt, to taste
Freshly ground black pepper, to taste
12 romaine lettuce leaves
1 8-oz. container oil-free hummus (1 cup)
¼ cup chopped fresh parsley
2 tablespoons pine nuts, toasted
Lemon wedges

Instructions

Rinse and drain chickpeas, reserving 3 tablespoons aquafaba for dressing. For dressing, in a small bowl stir together aquafaba and the next five ingredients (through garlic powder).
Grill eggplant, zucchini, bell peppers, and onion, covered, over medium-high 5 to 10 minutes or until tender and lightly charred, turning once. Use half of the dressing to periodically brush over vegetables as they cook.
Transfer vegetables to a cutting board. When cool enough to handle, cut vegetables into bite- size pieces. Season with salt and black pepper.
Spread each lettuce leaf with about 1 tablespoon hummus. Top with chickpeas and grilled vegetables. Drizzle with the remaining dressing. Sprinkle with parsley and pine nuts. Roll romaine around filling and serve with lemon wedges.

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Summer Pasta Bowls with Grilled Veggies and Cashew Cream Sauce

Darshana Thacker Wendel — Mon, 10 Jul 2023 18:51:38 +0000

Not sure what to do with the straggler ingredients in your pantry and freezer? Whip up this satisfying summer bowl for a nourishing meal that clears out space in your kitchen. Start by cooking up your favorite whole grain pasta and then grilling a bag of frozen veggies to infuse them with extra flavor. Grilling frozen vegetables is easy, but be sure to choose a mix with large chunks, like broccoli and cauliflower (or use fresh vegetables if you prefer). You can also use a grill pan on your stovetop if you don’t have a full BBQ. Once these main components are ready, all you have to do is toss in a can of chickpeas, slice some fresh tomatoes, and drizzle everything in a creamy homemade cashew sauce. To save on time, you can also skip making the sauce and instead thin out oil-free hummus with a few tablespoons of water until it reaches a saucy consistency. No matter how you doctor up this dish, you’ll end up with a delicious medley of nutrient-dense ingredients that will keep your rumbling tummy at bay!

For more produce-packed bowl recipes, check out these tasty ideas:

Yield: Makes 4 bowls

½ cup raw cashews
4 cups dry whole wheat pasta, such as penne
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried parsley, crushed
½ teaspoon crushed red pepper
3 tablespoons lemon juice
Sea salt, to taste
Freshly ground black pepper, to taste
3 cups frozen vegetable medley, such as broccoli and cauliflower
1 15-oz. can chickpeas, rinsed and drained (1½ cups)
3 medium tomatoes, cut into wedges

Instructions

Place cashews in a blender; add ⅔ cup hot water. Let soak 20 minutes.
Meanwhile, cook pasta according to package directions; drain. Return pasta to pot.
For sauce, add garlic powder, onion powder, parsley, and crushed red pepper to blender. Cover and blend until smooth. Stir in lemon juice and season with salt and black pepper.
Grill frozen vegetables over high 2 to 3 minutes. Carefully turn vegetables and cook 2 to 3 minutes more or until hot and crispy.
Divide pasta, chickpeas, grilled vegetables, and tomatoes among bowls. Drizzle with cashew sauce.

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Grilled Pineapple Pie

Darshana Thacker Wendel — Mon, 03 Jul 2023 17:18:11 +0000

Grilling fresh pineapple takes it from delicious to divine, and this healthy pineapple pie showcases the tropical fruit in all its glory. The cinnamon-infused oat and walnut crust is baked to golden-brown perfection so you get a tender, flaky casing for the creamy filling and char-marked pineapple chunks. The hard part comes once everything is assembled: Letting the pie set in the fridge for four hours and resisting the urge to dig in! When it’s ready, this refreshing and healthy dessert will transport your taste buds to an island in the Caribbean. Feel free to serve each colorful slice with Aquafaba Whipped Cream or a side of Vanilla Nice Cream to really satisfy your sweet tooth.

Tip: When you’re shopping at the supermarket, look for fresh pineapple with a bright golden color and a sweet, fruity aroma at the stem end to get the most perfect pie possible.

For more pineapple recipes, check out these tasty ideas:

Pineapple Sherbet
Vegan Pineapple Coleslaw
Pineapple Ginger Smoothie
Or check out our full collection of pineapple recipes

Yield: Makes one 8-inch pie

2 cups rolled oats
½ cup chopped walnuts
1 tablespoon flaxseed meal
1½ teaspoons ground cinnamon
¼ teaspoon sea salt
½ cup date paste
1 fresh pineapple, peeled and cored
1 teaspoon pure vanilla extract

Instructions

Preheat oven to 350°F. In a food processor combine the first five ingredients (through salt). Pulse until crumbly. Add date paste. Pulse until evenly mixed and mixture binds together when pinched. Reserve ⅔ cup mixture.
Pour the remaining oats mixture into an 8-inch pie plate. Pat mixture evenly over bottom and up sides of pie plate. (If mixture is too sticky to handle, wet your fingers.) Bake 12 to 15 minutes or until lightly browned. Cool completely.
Cut six ¼-inch-thick rings from pineapple; set aside. Roughly chop the remaining pineapple and place in a blender; cover and blend 30 seconds. Add reserved oats mixture and the vanilla. Cover and blend until creamy. Pour into cooled crust.
Grill pineapple rings over medium 3 to 5 minutes per side or until well seared. When cool enough to handle, chop rings into 1-inch pieces. Arrange grilled pineapple over filling in crust. Chill at least 4 hours or until set.

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Grilled Summer Squash with Seasoned Bread Crumbs

Darshana Thacker Wendel — Tue, 27 Jun 2023 17:08:21 +0000

This scrumptious summer squash recipe gives the backyard grill staple a glow-up with a crunchy coating of seasoned bread crumbs. Simply slice your squash into medallions, sear on the grill until tender and lightly charred, then gently toss in the herby crumb mixture before gobbling them up. The natural moisture released as they grill ensures the tasty coating stays put, so there’s no need to dip them in a batter beforehand. If you want to kick up the heat, feel free to add a sprinkling of red pepper flakes to the breadcrumbs for a fiery twist. Serve these crispy coins alongside veggies burgers, carrot dogs, or any other plant-based masterpiece you whip up for a summertime BBQ.

For more summer squash recipes, check out these tasty ideas:

Yield: Makes 6 cups

1 cup dry whole grain bread crumbs
1 tablespoon garlic powder
1 tablespoon dried Italian seasoning, crushed
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 medium zucchini, cut into ¼-inch-thick coins
2 medium yellow squash, cut into ¼-inch-thick coins

Instructions

In a wide, shallow dish stir together the first five ingredients (through pepper).
Working in batches, grill squash over medium 3 to 5 minutes per side to get a good sear. Transfer grilled squash to the crumb mixture; turn to coat coins evenly then place on an oven-safe platter.
Sprinkle any leftover crumb mixture over squash. Serve immediately or warm squash in a 350°F oven for 20 minutes.

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Butternut Squash Steak Supper

Ellen Boeke — Thu, 15 Jun 2023 17:50:51 +0000

Grab your knife and fork to dig into these epic butternut squash steak bowls when your appetite comes a-calling. Oregano-infused buckwheat groats (also known as kasha) are mixed with a jumble of fresh veggies to create a hearty base for the planks of tender sweet potato. There are two different preparation methods you can choose from to cook the steaks: Grilling or roasting. Both are equally delicious, so it just depends on whether you’re craving some smoky char marks to take things to the next level. A flavor-packed chimichurri sauce adds brightness to to all the dense veggies and tastes incredible when mixed into the warm grains. Happy feasting!

Tip: If you can’t find buckwheat groats that are already toasted, toast them in a dry skillet over medium 4 to 5 minutes or until lightly browned.

Roasting Instructions

To roast your steaks instead of grill them, arrange seasoned squash on a baking sheet lined with parchment paper or a silicone baking mat. Roast at 400°F for 40 to 50 minutes or until tender and browned, turning steaks once and brushing with additional balsamic if needed.

Yield: Makes 4 bowls

Ingredients

Bowls

3½ cups low-sodium vegetable broth or water
2 cups dry toasted buckwheat groats (kasha, see tip in intro)
1 sprig fresh oregano
1 butternut squash, unpeeled (look for one with a long neck)
2 tablespoons balsamic vinegar
Freshly ground black pepper, to taste
3 cups chopped sweet potato
3 cups sliced fresh mushrooms
1 cup chopped onion
3 cloves garlic, minced
4 cups fresh arugula
½ cup thinly sliced or shredded radishes

CHIMICHURRI SAUCE

½ cup lightly packed fresh parsley leaves
1 tablespoon lightly packed fresh oregano leaves
3 cloves garlic, chopped
1 tablespoon lemon juice
⅛ teaspoon crushed red pepper (optional)
Sea salt, to taste

Instructions

In a large saucepan combine broth, groats, and oregano sprig. Bring to boiling; reduce heat. Cover and simmer 20 to 25 minutes or until groats are tender. Remove and discard oregano.
For Chimichurri Sauce, in a small food processor combine parsley, oregano leaves, and garlic. Cover and pulse until chopped. Add 3 tablespoons of water, the lemon juice, and crushed red pepper (if using). Pulse until smooth. Season to taste with sea salt. Place in an airtight container. Cover and refrigerate up to 3 days.
Meanwhile, slice neck off unpeeled butternut squash (reserve base for another use). Trim two sides of the neck flat. Cut lengthwise into four or five ¾- to 1-inch steaks (6 oz. per steak). Microwave the steaks for 2 minutes. Brush them with 2 tablespoons balsamic vinegar and season with sea salt and freshly ground black pepper. Grill, covered, over medium heat 8 to 10 minutes or until tender and browned, turning once.
In an extra-large skillet cook sweet potato in ½ cup water over medium 5 minutes. Add mushrooms and onion; cook 3 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add garlic; cook and stir 1 minute. In a large serving bowl combine sweet potato mixture, hot cooked kasha, the arugula, and radishes. Serve in bowls with butternut steaks. Drizzle with Chimichurri Sauce.

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Quinoa Pilaf Primavera

Nancy Macklin, RDN — Tue, 23 May 2023 17:34:18 +0000

Garlicky, herbal, and piled high with freshly grilled veggies, this delightful quinoa pilaf is a summer BBQ recipe for the books. Aromatic mint and dill deliver oodles of fresh flavor to the chewy grains, while nutrient-dense spinach adds an extra dose of fiber to the medley. While the pilaf base simmers, you can get to work on basting fresh produce with a lemon-paprika marinade before sizzling them on a grill pan. The key to delicious, smoky char marks is to let the veggies cook undisturbed on each side for several minutes at a time. You might have to cook the veggies in a few batches depending on the size of your pan, so be sure to start with the densest ingredients first, since those will take the longest and won’t cool down as quickly as the lighter veggies. Finish this healthy dish with a squeeze of lemon juice right before serving, and dig in!

For more healthy quinoa recipes, check out these tasty ideas:

Yield: Makes 4½ cups pilaf + 3 cups vegetables

2 cups + 1 tablespoon low-sodium vegetable broth
1½ cups dry quinoa, rinsed and drained
3 cloves garlic, minced
3 cups fresh baby spinach, chopped
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh dill
Sea salt, to taste
Freshly ground black pepper, to taste
1 tablespoon lemon juice
½ teaspoon smoked paprika
8 oz. fresh asparagus, trimmed
1 cup fresh sugar snap peas
1 medium kohlrabi, cut into wedges (1 cup)
4 scallions, trimmed
6 radishes, halved
Lemon wedges

Instructions

Preheat oven to 200°F. In a medium saucepan combine 2 cups of the broth, the quinoa, garlic, and 1 cup water. Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until quinoa is tender. Remove from heat. Stir in spinach, mint, and dill; let stand 5 minutes. Season with salt and pepper.
In a small bowl stir together the remaining 1 tablespoon vegetable broth, the lemon juice, and paprika.
Meanwhile, preheat a grill pan over medium-high. Grill asparagus, sugar snap peas, kohlrabi, scallions, and radishes 8 to 10 minutes or until crisp-tender, turning and brushing with lemon juice mixture once or twice. (If necessary, grill in batches and keep warm on a foil-covered baking sheet in a 200°F oven while grilling the remaining vegetables.)
Serve grilled vegetables over quinoa. Serve with lemon wedges and top with additional fresh herbs.

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