Roasting garlic brings out its subtle sweetness. Serve the mashed garlic with bread, or add a bit to grain dishes, pasta dishes, sauces, or soups to quickly imbue them with rich, enticing flavor.
Yield: 2 heads, 4 servings
2 large heads garlic (see Cook Smart)
2 sprigs fresh thyme, rosemary, oregano, or a combination (optional)
1 tablespoon olive oil
¼ teaspoon salt
Pinch ground pepper
Preheat an outdoor grill to medium-high heat.
Cut the tops off the garlic heads and peel some of the skins back to expose the cloves. Tear off one 12-inch piece of foil. Put the optional thyme on the foil. Put the garlic on the thyme and drizzle with the oil. Then sprinkle with the salt and pepper. Wrap the foil around the garlic and put the packet on the grill. Cook until the garlic is soft and lightly browned, about 25 minutes.
Discard the thyme. To serve, gently pry the cloves from the skin with a fork. Transfer the cloves to a cutting board and mash with the side of a knife. Transfer to a bowl for serving. Stored in a covered container in the refrigerator, the garlic (mashed or as whole cloves) will keep for 2 weeks.
Preheat the oven to 400 degrees F. Wrap the garlic and other ingredients as directed. Bake until the garlic is soft and lightly browned, about 25 minutes
Per serving: 50 calories, 2 g protein, 3 g fat (1 g sat), 5 g carbs, 143 mg sodium, 10 mg calcium, 2 g fiber
• Elephant garlic, which has large cloves, is a good choice for roasting. So is extra-hardy German garlic, if available.
One of the simplest recipes in this book, these olives are easily customized to fit any menu. Many grocery stores offer various olives in bulk, allowing you to conveniently purchase an assortment. Select a variety of different olives for this recipe for the most colorful and festive presentation.
Yield: 4 servings
¾ cup pitted olives, any variety
2 sprigs fresh thyme
1 sprig fresh rosemary
1 clove garlic, minced
Pinch red pepper flakes
1 tablespoon dry red wine or salt-free vegetable broth
Preheat an outdoor grill to medium-high heat.
Tear off one 18-inch piece of foil. Arrange the olives in a single layer on the foil. Top with the thyme, rosemary, garlic, and red pepper flakes. Fold up the sides of the foil to form a rim, then pour the wine over the olives. Fold the packet closed and put it on the grill. Cook for 10 minutes, turning the packet over halfway through the cooking time.
Preheat the oven to 400 degrees F. Prepare and wrap the olives and other ingredients as directed. Bake for 10 minutes, turning the packet over halfway through the baking time.
Per serving: 24 calories, 0 g protein, 2 g fat (0.3 g sat), 2 g carbs, 105 mg sodium, 22 mg calcium, 1 g fiber
OLIVES WITH MEXICAN HERBS: Substitute a sprig of fresh oregano for the rosemary. Add 1 tablespoon minced jalapeño chile and an additional clove of garlic.
These luscious bites have a Mediterranean taste, thanks to the vibrant dressing. Nutritional yeast contributes a richness that balances well with the flavor from the grill.
Yield: 6 servings
Mediterranean Dressing
1 shallot, minced
Juice from ½ lemon
1 tablespoon minced capers
1 tablespoon balsamic vinegar
1 teaspoon nutritional yeast flakes
Artichokes
2 tablespoons distilled white vinegar
15 baby artichokes (see Cook Smart)
1 tablespoon olive oil
¼ teaspoon salt
Pinch ground pepper
To make the dressing, put all the ingredients in a small bowl and whisk to combine.
To prepare the artichokes, fill a medium bowl two-thirds full with cold water. Stir in the vinegar.
Working with the artichokes one at a time, remove the outer leaves until you reach the inner yellowish leaves. Trim ½ inch off the top and cut off almost the entire stem, leaving just enough stem so the choke stays intact. Cut the artichoke in half lengthwise and scoop out the hairy core. Put each artichoke in the vinegar water immediately after preparing it to prevent browning.
Fill a medium saucepan two-thirds full with salted water and bring to a boil over high heat. Drain the artichokes and put them in the saucepan. Decrease the heat to medium-low and simmer uncovered until nearly tender, about 7 minutes. Drain well and transfer to a medium bowl. Drizzle with the oil and sprinkle with the salt and pepper. Toss gently until the artichokes are evenly coated.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Working in batches if necessary, put the artichokes on the grill cut-side down and cook until marked, about 6 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Transfer the artichokes to a bowl as they are cooked. While the artichokes are hot, pour the dressing over them, whisking it first if it has separated, and toss gently to coat. Serve hot or at room temperature.
Per serving: 94 calories, 6 g protein, 2 g fat (0.3 g sat), 17 g carbs, 314 mg sodium, 6 mg calcium, 8 g fiber
• It’s possible to use canned artichoke hearts in this recipe, which decreases prep time. If you choose to do so, be sure to rinse and drain them well and then pat them with a clean kitchen towel until very dry.
• To make this elegant dish in advance, prepare everything up to the grilling step. Stored in separate covered containers in the refrigerator, the dressing and simmered artichokes will each keep for 2 days.
• If you have leftovers, chop the grilled artichokes and add them to pasta dishes, salads, sandwiches, or pizzas.
In many parts of the country, asparagus comes into season just as intrepid home chefs become eager to brave early grilling. Light and flavorful, this pleasantly crunchy, fresh dish is a wonderful way to welcome spring.
Yield: 4 servings
8 ounces asparagus, trimmed
1 teaspoon canola oil
¼ teaspoon salt
⅛ teaspoon ground pepper
1 cup thinly sliced Chinese cabbage
1 teaspoon toasted sesame seeds
1 teaspoon reduced-sodium tamari
1 teaspoon seasoned rice vinegar
½ teaspoon toasted sesame oil
Preheat a grill, grill pan, or electric grill to medium heat.
Put the asparagus in a medium bowl. Drizzle with the canola oil and sprinkle with the salt and pepper. Toss gently until the asparagus is evenly coated. Put the asparagus on the grill and cook, turning occasionally, until marked, tender, and bright green, about 8 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
When the asparagus spears are cool enough to handle, cut them into 1-inch pieces. Put the asparagus, cabbage, sesame seeds, tamari, vinegar, and sesame oil in a medium bowl and toss gently to coat.
Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
Per serving: 42 calories, 2 g protein, 3 g fat (0.2 g sat), 3 g carbs, 92 mg sodium, 78 mg calcium, 2 g fiber
ASIAN ASPARAGUS SPEARS: For a warm asparagus side dish, leave the asparagus in stalks. Omit the cabbage and toss the asparagus spears with the sesame seeds, tamari, vinegar, and sesame oil as soon as they come off the grill.
I rarely use button mushrooms, opting for more flavorful varieties, but they are a terrific canvas for the bold seasonings here. However, you can use cremini mushrooms if you prefer. Either way, the mushrooms will be moist and bursting with the flavors of the bayou.
Yield: 4 servings
1 tablespoon olive oil
8 ounces button mushrooms, cut into halves or quarters if large
1 tablespoon minced shallot
2 cloves garlic, minced
½ teaspoon smoked paprika
½ teaspoon dried thyme
¼ teaspoon ground cumin
¼ teaspoon salt
Pinch ground pepper
2 tablespoons cider vinegar
1 tablespoon hot sauce
Preheat an outdoor grill to medium-low heat and put a large cast-iron skillet on the grill.
Put the oil in the skillet. Add the mushrooms and shallot and stir to coat. Close the grill and cook, stirring occasionally, until the mushrooms start to change color, about 7 minutes. Add the garlic, paprika, thyme, cumin, salt, and pepper and cook, stirring constantly, for 1 to 2 minutes to lightly toast the spices. Add the vinegar and hot sauce and stir to coat the mushrooms. Cook for 1 minute, stirring occasionally. Serve hot or at room temperature.
Cook the mushrooms in a large skillet on the stove following the same instructions.
Per serving: 50 calories, 2 g protein, 4 g fat (0.5 g sat), 3 g carbs, 172 mg sodium, 6 mg calcium, 1 g fiber
• If you happen to have leftovers, the mushrooms are a great burger topping.
In this recipe, bite-sized potatoes are dressed with vegan sour cream seasoned with herbs, which provides a tasty counterpoint to the grill flavors. This crowd-pleaser is popular with people of all ages.
Yield: 4 servings
1½ pounds small red potatoes, scrubbed
1 tablespoon olive oil
½ teaspoon salt, plus more as desired
¼ teaspoon ground pepper, plus more as desired
¾ cup vegan sour cream
2 teaspoons minced fresh dill, or ½ teaspoon dried dill weed
1 teaspoon minced fresh chives, or ¼ teaspoon dried
1 clove garlic, minced
Put the potatoes in a large saucepan and add cold water to cover. Bring to a boil over medium-high heat. Decrease the heat to medium and cook uncovered until fork-tender, about 16 minutes. Drain and let cool.
When the potatoes are cool enough to handle, cut them in half using a serrated knife and put them in a large bowl. Drizzle with the oil and sprinkle with the salt and pepper. Stir gently until the potatoes are evenly coated. You can proceed with the recipe at this point, or you can store the potatoes in a covered container in the refrigerator for up to 24 hours.
Put the vegan sour cream, dill, chives, and garlic in a small bowl and stir to combine. Season with salt and pepper to taste. The mixture can be used immediately or may be stored in a covered container in the refrigerator for up to 4 days.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Put the potatoes on the grill cut-side down and cook until marked, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Serve immediately, drizzled with the vegan sour cream mixture.
Per serving: 282 calories, 5 g protein, 11 g fat (4 g sat), 41 g carbs, 535 mg sodium, 16 mg calcium, 3 g fiber
These are over-the-top spicy, so be prepared. Any leftover filling can be eaten as a flavorful cracker spread. For less adventurous palates, try stuffing poblano chiles instead, as they are much milder than jalapeños. (They are also much larger, so fewer will be needed.)
Yield: 8 chiles, 4 servings
4 ounces smoked tofu, homemade (page 87 or 88) or store-bought, crumbled
2 tablespoons vegan mayonnaise
1 tablespoon nutritional yeast flakes
1 tablespoon unsweetened soy milk
1 teaspoon ume plum vinegar
1 tablespoon minced red onion
2 teaspoons toasted sunflower seeds
8 jalapeño chiles
½ cup salsa, for serving
Soak eight wooden toothpicks in water for 30 minutes. Preheat a grill, grill pan, or electric grill to medium-high heat.
Put the tofu, vegan mayonnaise, nutritional yeast, soy milk, and vinegar in a small blender or food processor and process until smooth. Transfer to a small bowl and stir in the onion and sunflower seeds.
Carefully cut one side off each chile, forming a canoe shape. Reserve the cut-off pieces. Remove the seeds from the chiles and stuff each with about 1 tablespoon of the filling. Put the cut pieces back on the chiles and skewer with the toothpicks to hold them together. Lightly mist the chiles with olive oil spray.
Put the chiles on the grill and cook, turning occasionally, until soft and slightly charred, about 14 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
For each serving, put 2 tablespoons of the salsa on a plate and top with 2 chiles. Serve at once.
Per serving: 170 calories, 10 g protein, 10 g fat (2 g sat), 8 g carbs, 584 mg sodium, 84 mg calcium, 2 g fiber
These nifty rounds, infused with classic Southwestern flavors, are a nutritious appetizer that can be served hot or at room temperature.
Yield: 6 servings • Advance prep: Marinate the jicama for 1 hour.
1 tablespoon reduced-sodium tamari
1 tablespoon seasoned rice vinegar
1 teaspoon olive oil
¼ teaspoon liquid smoke
1 jicama, peeled and cut into ⅛-inch-thick rounds
1 (15-ounce) can black beans, drained and rinsed
1 carrot, shredded
½ poblano chile, seeded and minced
3 tablespoons minced red onion
1 tablespoon seasoned rice vinegar
2 cloves garlic, minced
1 teaspoon extra-virgin olive oil
1 teaspoon reduced-sodium tamari
½ teaspoon dried oregano Salt
Ground pepper
1 avocado, diced, for garnish
To prepare the jicama, put the tamari, vinegar, oil, and liquid smoke in a 13 x 9-inch nonreactive baking pan and stir to combine. Add the jicama and turn to coat. Let marinate at room temperature for 1 hour, turning the jicama occasionally.
To prepare the topping, put the beans, carrot, chile, onion, vinegar, garlic, oil, tamari, and oregano in a medium bowl. Stir gently, taking care not to crush the beans. Season with salt and pepper to taste.
To grill the jicama and assemble the rounds, preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the jicama on the grill, reserving the marinade. Cook until marked, about 4 minutes, while occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked, about 3 minutes longer. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Put the jicama on serving plates and top each round with a heaping ¼ cup of the bean mixture and a few pieces of the avocado.
Per serving: 184 calories, 7 g protein, 6 g fat (1 g sat), 29 g carbs, 467 mg sodium, 42 mg calcium, 11 g fiber
Note: Analysis doesn’t include salt and ground pepper to taste.
• For a fancy garnish, top each round with 2 tablespoons of Avocado Sauce (page 173) instead of the chopped avocado.
Leeks are a member of the onion and garlic family, perhaps best known for their use in potato-leek soup. Because of how they are grown, dirt tends to become lodged between the layers, so they must be washed well (see Cook Smart). If you can track down vegan blue cheese crumbles, sprinkle them over the spread before topping with the apple slices to take this appetizer over the top.
Yield: 4 servings • Advance prep: Soak the cashews for 1 hour.
Leek Spread
¼ cup raw cashews, soaked in cold water for 1 hour and drained
2 tablespoons water
1 tablespoon freshly squeezed lemon juice
1 tablespoon cider vinegar
2 teaspoons nutritional yeast flakes
½ cup vegan mayonnaise
2 tablespoons minced red bell pepper
2 teaspoons minced fresh dill, or ½ teaspoon dried dill weed
1 clove garlic, minced
¼ teaspoon salt
Pinch ground pepper
1 leek, white part only (about 4 inches), washed well (see Cook Smart)
1 baguette, cut into 1-inch-thick slices
1 Granny Smith apple, cored and thinly sliced
To make the spread, put the cashews, water, lemon juice, vinegar, and nutritional yeast in a small blender and process until completely smooth. Transfer to a small bowl and stir in the vegan mayonnaise, bell pepper, dill, garlic, salt, and pepper.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the leek on the grill and cook until marked, about 5 minutes. Turn over and cook until the other side is marked, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
When the leek is cool enough to handle, slice it thinly. Add it to the cashew mixture and stir to combine. The spread can be used immediately or may be stored in a covered container in the refrigerator for up to 3 days.
To assemble the rounds, spread a scant tablespoon of the leek mixture on each slice of baguette. Top each with a slice of the apple. Serve immediately.
Per serving: 250 calories, 4 g protein, 12 g fat (1 g sat), 17 g carbs, 399 mg sodium, 11 mg calcium, 2 g fiber
• To clean leeks, cut off the dark green leaves. Slice halfway into the leek lengthwise so you can gently open it like a book. Fill a bowl with cold water. Put the leek in the bowl and, while gently holding the layers apart, swish it through the water. Rinse well to remove any dirt still clinging to the leaves. Cut off the root end and prepare the white part as directed in the recipe.
If you like guacamole, you’ll love grilled guacamole. In this recipe, grilled avocados are mixed with sweet red onion and smoky chipotle chile in adobo sauce to create a dip with deep, satisfying flavors. Because prepared avocados tend to discolor, this is best eaten within a few hours of making it.
Yield: 1 cup, 4 servings
6 teaspoons freshly squeezed lemon juice
½ teaspoon olive oil
2 avocados, halved, left in the skin, and pitted
½ cup minced grilled red onion (see page 14)
2 cloves garlic, minced
1 teaspoon minced chipotle chile in adobo sauce
Salt (optional)
Ground pepper (optional)
Tortilla chips, for serving
Preheat a grill, grill pan, or electric grill to medium-high heat.
Put 1½ teaspoons of the lemon juice and the oil in a small bowl and mix well. Brush the mixture on the cut side of the avocados. Put the avocados on the grill cut-side down and cook until marked, about 3 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Scoop the avocado flesh into a medium bowl with a large spoon and mash well with a fork or potato masher. Stir in the onion, garlic, chile, and remaining lemon juice. Season with salt and pepper to taste. Serve with tortilla chips for dipping.
Per serving: 128 calories, 2 g protein, 12 g fat (2 g sat), 7 g carbs, 16 mg sodium, 10 mg calcium, 5 g fiber
Note: Analysis doesn’t include salt and ground pepper to taste or tortilla chips for serving.
TWO-PEPPER GRILLED GUACAMOLE: If you love spicy food, grill a jalapeño chile while grilling the avocados. Cut off the stem, mince the chile, and stir it in with the onion.
Slightly reminiscent of the filling in deviled eggs but far better tasting and more healthful, this spread is featured inThe Veg Wedge (page 56). It’s also perfect to offer when guests arrive or when hungry kids get home from school. For a quick fix, serve it with whole-grain crackers rather than grilled bread.
Yield: 1 cup spread, 8 servings • Advance prep: Press the tofu.
8 ounces extra-firm tofu, pressed (see page 14) and crumbled
2 tablespoons vegan mayonnaise
1 tablespoon nutritional yeast flakes
1 tablespoon minced pepperoncini
1½ teaspoons prepared spicy mustard (see Cook Smart)
1 teaspoon red wine vinegar
¼ teaspoon salt
¼ teaspoon ground pepper
1 baguette, cut into 1-inch-thick slices
2 tablespoons olive oil
To make the spread, put all the ingredients in a small bowl and mash with a fork until evenly combined. The spread can be used immediately or may be stored in a covered container in the refrigerator for up to 1 week.
To prepare the crostini, preheat a grill, grill pan, or electric grill to medium heat.
Brush one side of the baguette slices with the oil. Working in batches if necessary, put the baguette slices on the grill oil-side down and cook until marked, about 4 minutes. Turn over and cook until the other side is marked, about 3 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
To serve, put the spread in a bowl in the center of a platter and arrange the crostini around it oiled-side up.
Per serving: 224 calories, 7 g protein, 8 g fat (2 g sat), 12 g carbs, 375 mg sodium, 38 mg calcium, 1 g fiber
• Spicy mustard, sometimes called Cajun mustard, can be found in the condiment aisle in most supermarkets. If it’s something you won’t use often, you can substitute prepared yellow mustard and add ⅛ to ¼ teaspoon ground cayenne to the spread.
This unusual bruschetta combines two popular cuisines: Italian and Mexican. Roasted chiles nearly melt into the grilled bread, creating a textural contrast that showcases the seasonings.
Yield: 4 servings
3 roasted poblano chiles (see page 14), chopped
2 tablespoons minced red onion
Juice from ½ lime
2 cloves garlic, minced
2 teaspoons minced fresh cilantro
1 teaspoon minced fresh oregano, or ¼ teaspoon dried
1 teaspoon balsamic vinegar
¼ teaspoon salt
⅛ teaspoon ground pepper
Pinch red pepper flakes
½ baguette
2 teaspoons olive oil
½ teaspoon ancho chile powder
1 large tomato, preferably heirloom, cut into ½-inch-thick slices
Put the chiles, onion, lime juice, garlic, cilantro, oregano, vinegar, salt, pepper, and red pepper flakes in a medium bowl and stir to combine.
Preheat a grill, grill pan, or electric grill to medium heat.
Cut the baguette in half lengthwise. Put the oil and chile powder in a small bowl and stir to combine. Brush the oil over the cut sides of the baguette. Put the baguette on the grill, oiled-side down, and cook until marked, about 3 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
To serve, distribute the tomato slices equally over each baguette half; if the slices are wider than the baguette, cut them in half. Spread the poblano mixture evenly over the tomato and cut each baguette half into four equal pieces.
Per serving: 197 calories, 4 g protein, 5 g fat (0.3 g sat), 22 g carbs, 388 mg sodium, 23 mg calcium, 4 g fiber
Tender, juicy portobello mushrooms get star treatment in this gourmet recipe. Mushroom lovers will adore the hearty grill flavor accented with thyme.
Yield: 6 servings
12 ounces portobello mushrooms, stemmed and cut into ½-inch-thick slices (see Cook Smart)
2 red bell peppers, cut into ½-inch-thick rings
2 shallots, cut into ½-inch-thick slices
2 teaspoons minced capers
2 teaspoons balsamic vinegar
1 teaspoon minced fresh thyme, or ¼ teaspoon dried
¼ teaspoon salt
Pinch ground cayenne
Pinch ground pepper
12 slices French bread, about 1 inch thick
2 teaspoons extra-virgin olive oil
• If you want to save time and ease preparation, look for sliced portobello mushrooms at your market.
Cover a small section of an outdoor grill with foil and lightly mist it with cooking spray. Preheat the grill to medium-high heat.
Lightly oil the uncovered section of the grill with canola oil. Put the mushrooms on the grill and cook until marked, about 5 minutes. Turn over and cook until the other side is marked, about 5 minutes. Transfer the mushrooms to a medium bowl. Put the bell peppers on the grill. Put the shallots on the foil. Close the grill and cook until the bell peppers are marked on the bottom, 4 to 5 minutes.
Chop the bell peppers and mince the shallots. Put the mushrooms, bell peppers, shallots, capers, vinegar, thyme, salt, cayenne, and pepper in a medium bowl and stir gently to combine.
Put the bread on the grill and cook until marked on the bottom, 2 to 3 minutes. Transfer to a serving platter and top evenly with the mushroom mixture. Drizzle with the oil and serve.
Preheat a grill pan or electric grill to medium-high heat.
Lightly oil the grill with canola oil. Put the mushrooms on the grill pan or grill and cook until marked, about 8 minutes. Turn over and cook until the other side is marked, about 6 minutes. (If using an electric grill, keep it open for all the vegetables and cook a few minutes longer if necessary.) Put the bell peppers and shallots on the grill pan or grill and cook until marked on the bottom, about 7 minutes. Proceed with the recipe as directed.
Per serving: 291 calories, 10 g protein, 2 g fat (0.2 g sat), 55 g carbs, 640 mg sodium, 49 mg calcium, 4 g fiber
Here’s the best of summer on a piece of bread. In this recipe, smoky tomatoes are topped with dollops of fresh-tasting pesto for a delightful contrast in flavor and color. In addition to being a mouthwatering appetizer, these tomatoes are an essential ingredient in Pesto Pasta with Tomatoes (page 108).
Yield: 4 servings • Advance prep: Make Pine Nut Pesto (page 108).
8 Roma tomatoes, cut in half and seeded
1 tablespoon olive oil
2 cloves garlic, minced
1 teaspoon Italian seasoning blend
½ teaspoon smoked salt
⅛ teaspoon ground pepper
4 teaspoons Pine Nut Pesto (page 108)
1 baguette, cut into 1-inch-thick slices
Preheat a grill, grill pan, or electric grill to medium-high heat.
Put the tomatoes, oil, garlic, Italian seasoning blend, salt, and pepper in a large bowl. Stir gently until the tomatoes are evenly coated.
Put the tomatoes on the grill skin-side down. Cook until marked, about 4 minutes. Turn over and cook until the other side is marked, about 3 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Transfer the tomatoes to a serving platter, placing them cut-side up. Top each with ¼ teaspoon of the pesto. Serve with the baguette slices on the side.
Per serving: 359 calories, 11 g protein, 8 g fat (1 g sat), 38 g carbs, 498 mg sodium, 12 mg calcium, 5 g fiber
Rosemary-and-chive-seasoned tomatoes sit atop peppery arugula, taking this flatbread to the next level. The pungent horseradish sauce provides the ideal piquant finish.
Yield: One 12-inch flatbread, 4 servings
Advance prep: Make Rosemary Flatbread (page 36) and Creamy Horseradish Sauce (page 172).
12 ounces tomatoes, preferably heirloom, seeded and chopped
1 tablespoon minced fresh chives
2 teaspoons balsamic vinegar
1 teaspoon extra-virgin olive oil
1 teaspoon minced fresh rosemary
1 clove garlic, minced
½ teaspoon Italian seasoning blend
¼ teaspoon salt
Pinch ground pepper
2 cups arugula, lightly packed and chopped
1 Rosemary Flatbread (page 36), grilled or baked
3 tablespoons Creamy Horseradish Sauce (page 172)
Preheat an outdoor grill to medium-high heat.
Put the tomatoes, chives, vinegar, oil, rosemary, garlic, Italian seasoning blend, salt, and pepper in a medium bowl and stir gently to combine.
Spread the arugula evenly over the flatbread. Put the flatbread on the grill and cook just until the arugula wilts, 3 to 4 minutes. Remove from the grill and top evenly with the tomato mixture. Drizzle the horseradish sauce evenly over the top. Cut into wedges and serve at once.
Preheat the oven to 425 degrees F. After topping the flatbread with the arugula, bake for about 4 minutes, just until the arugula wilts. Proceed with the recipe as directed.
Per serving: 247 calories, 5 g protein, 9 g fat (1 g sat), 35 g carbs, 556 mg sodium, 173 mg calcium, 3 g fiber
Sometimes known as the remembrance herb, rosemary is a member of the mint family native to the Mediterranean region. A tidbit of folklore is that tucking a sprig of rosemary under your pillow can prevent nightmares. I’m not sure how well that works, but I do guarantee that rosemary makes for outstanding flavor in this flatbread.
Yield: One 12-inch flatbread, 4 servings • Advance prep: The dough must rise for 1½ hours.
1¼ cups all-purpose flour, plus more if needed
4 teaspoons minced fresh rosemary, or 1 teaspoon dried
½ teaspoon salt
¼ teaspoon ground pepper
½ cup warm water (about 105 degrees F), plus more if needed
1 teaspoon active dry yeast
½ teaspoon agave nectar
1 tablespoon olive oil
Put the flour, rosemary, salt, and pepper in a medium bowl and stir to combine.
Put the water, yeast, and agave nectar in a small bowl and stir to combine. Set aside for 5 minutes to proof; the yeast is ready when the mixture bubbles. Stir in the oil. Pour into the flour mixture and stir well to form a cohesive dough. If necessary, add more water or flour, 1 tablespoon at a time, until the dough comes together and is firm enough to knead.
Turn the dough out onto a lightly floured work surface and knead until smooth, about 7 minutes. Form the dough into a ball.
Lightly mist a medium bowl with cooking spray. Put the dough in the bowl and turn to coat with the oil. Cover with a clean kitchen towel and let rise in a warm place until doubled in size, about 1½ hours (see Cook Smart, page 39).
Preheat an outdoor grill to medium-high heat.
Lightly flour a 16-inch piece of parchment paper. Put the dough on the parchment paper and roll it out to a 12-inch round. Lightly oil the grill with canola oil. Carefully transfer the dough to the grill by inverting it onto the grill and then peeling off the parchment paper. Keep the lid open and cook until marked, about 3 minutes. Turn over and cook until the other side is marked, about 3 minutes.
Preheat a grill pan to medium-high heat. Grill as directed, cooking the bread until marked on both sides, 4 to 5 minutes per side.
Alternatively, the flatbread can be baked in the oven. Preheat the oven to 400 degrees F. After rolling out the dough, transfer it to a baking sheet, keeping it on the parchment paper for easier cleanup. Prick the dough several times with a fork to prevent it from puffing up. Bake for about 7 minutes, until golden brown.
Per serving: 158 calories, 4 g protein, 3 g fat (1 g sat), 28 g carbs, 285 mg sodium, 3 mg calcium, 1 g fiber
MIDDLE EASTERN FLATBREAD: Add 1 teaspoon zaatar (a Middle Eastern herb-and-spice mixture) to the flour mixture.
THYME FLATBREAD: Substitute minced fresh thyme for the rosemary.
In this era of convenience, store-bought bread has, sadly, become the norm. Of course, the spongy white loaves that pass as bread can never replace authentic, home-baked versions. The aroma and flavor of freshly baked bread is so comforting, and when savory notes from grilling are added to the experience, the results are almost magical.
Yield: 10 breadsticks, 5 servings • Advance prep: The dough must rise for 2 hours.
1½ cups all-purpose flour, plus more if needed
1 tablespoon vital wheat gluten
1 teaspoon Italian seasoning blend
1 teaspoon salt
Pinch ground pepper
2 tablespoons warm water (about 105 degrees F)
1 tablespoon agave nectar
1 teaspoon active dry yeast
½ cup unsweetened soy milk
4 teaspoons olive oil
¼ cup minced onion
Put the flour, vital wheat gluten, Italian seasoning blend, salt, and pepper in a medium bowl and stir to combine.
Put the water, agave nectar, and yeast in a small bowl and stir to combine. Set aside for about 5 minutes to proof; the yeast is ready when the mixture bubbles. Stir in the soy milk and 3 teaspoons of the oil. Pour into the flour mixture and stir well to form a dough.
Turn the dough out onto a lightly floured work surface and knead until smooth and cohesive, about 8 minutes. Knead in the onion, adding up to ¼ cup more flour, 1 tablespoon at a time, if needed to maintain a silky texture. Form the dough into a ball.
Lightly oil a medium bowl with olive oil. Put the dough in the bowl and turn to coat with the oil. Cover with a clean kitchen towel and let rise in a warm place until doubled in size, about 1½ hours (see Cook Smart).
Oil a 12-inch cast-iron skillet with olive oil. Transfer the dough to a lightly floured work surface and roll it out to an 11-inch round. Cut into 1-inch-wide strips and put the strips in the skillet with the sides touching. Brush the remaining teaspoon of oil evenly over the dough. Cover with the towel and let rise in a warm place until puffy but not doubled in size, about 30 minutes.
Put a large cast-iron skillet upside down on an outdoor grill to slightly elevate the skillet containing the breadsticks. Preheat the grill to medium heat.
Put the skillet containing the breadsticks on top of the inverted skillet. Close the grill and cook until golden, 17 to 20 minutes. To serve, pull the breadsticks apart. Serve hot or at room temperature.
Preheat the oven to 375 degrees F. Bake the breadsticks in the skillet for 25 to 30 minutes, until golden.
Per serving: 182 calories, 6 g protein, 4 g fat (1 g sat), 31 g carbs, 466 mg sodium, 33 mg calcium, 2 g fiber
• Savvy bakers employ the finger method to determine whether dough has doubled. To use this test, insert the tip of a finger, up to the first knuckle, into the dough. If the dough doesn’t fill in after you remove your finger, it has doubled.
These stacks are eye-catching on an appetizer table and taste even better than they look. Habanero chiles make a double appearance in this recipe, in the marinade and in Habanero Lava. The chiles are quite spicy, but their flavor profile also includes citrus and floral notes that add nuances to this dish.
Yield: 16 stacks, 4 servings • Advance prep: Press the tofu and then marinate it for at least 1 hour.
Make Habanero Marinade (page 163) and Habanero Lava (page 167).
½ cup Habanero Marinade (page 163)
1 pound extra-firm tofu, pressed (see page 14)
1 (1-pound) tube polenta, cut into 16 rounds
1 tablespoon olive oil
1 tablespoon vegan mayonnaise
1 tablespoon vegan sour cream
½ teaspoon Habanero Lava (page 167)
Pinch salt
Pinch ground pepper
16 slices tomatoes, about ½ inch thick
1 tablespoon minced fresh cilantro
Pour the marinade into a 13 x 9-inch nonreactive baking pan. Cut the tofu in half lengthwise, then cut it crosswise seven times to form 16 somewhat square pieces. Put the tofu in the marinade and turn to coat. Cover and refrigerate for 1 hour or up to 3 days, turning the tofu occasionally.
Preheat a grill, grill pan, or electric grill to medium-high heat. If using an outdoor grill, line it with foil first.
Lightly mist the grill (and foil, if using) with cooking spray. Brush one side of the polenta rounds with about half of the oil. Put them on the grill oil-side down and cook until marked, about 4 minutes. Brush the remaining oil over the top of the rounds. Turn over and cook until the other side is marked, about 4 minutes. (If using an electric grill, keep it open for both the polenta and the tofu, and cook a few minutes longer if necessary.) Transfer to a baking sheet or a couple of plates.
Put the tofu on the grill, reserving the marinade. Cook until marked, about 5 minutes, occasionally basting with the marinade. Turn over and cook in the same fashion until the other side is marked, about 5 minutes.
Put the vegan mayonnaise, vegan sour cream, Habanero Lava, salt, and pepper in a small bowl and stir to combine.
Arrange the tomato slices on a serving platter. Top each with a polenta round and a tofu square. Drizzle the vegan mayonnaise mixture over the tofu, using a scant ½ teaspoon of the mixture for each stack. Sprinkle with the cilantro. Serve warm or at room temperature.
Per serving: 453 calories, 24 g protein, 17 g fat (3 g sat), 44 g carbs, 377 mg sodium, 327 mg calcium, 4 g fiber
More savory than sweet, these sausages, which are slightly denser than most homemade vegan sausages, can be used in a variety of ways: atop a pizza, in soup or chili, or in a sandwich. For extra kick, increase the amount of hot sauce.
Yield: 2 sausages, 4 servings • Advance prep: Make Smoke Booster (page 161).
1 cup vital wheat gluten
¼ cup quick-cooking rolled oats
1 tablespoon chickpea flour
1 tablespoon nutritional yeast flakes
2 teaspoons onion powder
1 teaspoon ground fennel seeds
½ teaspoon dried marjoram
½ teaspoon red pepper flakes
½ teaspoon ground white pepper
½ teaspoon salt
½ teaspoon dried thyme
½ cup Smoke Booster (page 161)
¼ cup apple butter
1 tablespoon maple syrup
1 teaspoon hot sauce
1 to 2 tablespoons water or salt-free vegetable broth, if needed
Prepared yellow mustard, for dipping
Put the vital wheat gluten, oats, chickpea flour, nutritional yeast, onion powder, fennel, marjoram, red pepper flakes, white pepper, salt, and thyme in a medium bowl and stir to combine.
Put the Smoke Booster, apple butter, maple syrup, and hot sauce in a small bowl and stir until well combined. Pour into the vital wheat gluten mixture. Knead to form a ball of dough. If the mixture seems dry, add a little water, 1 tablespoon at a time, until the dough holds together. Divide the dough into 2 equal pieces.
Tear off two 12-inch pieces of foil. Put half of the sausage mixture on each piece of foil, forming it into a roughly cylindrical shape about 4 inches long. Roll up each piece in the foil, twisting the ends to secure. Steam the sausages for 50 minutes.
Let cool, then unwrap. The sausages can be used immediately or may be stored in a covered container or ziplock bag in the refrigerator for up to 1 week or in the freezer for up to 3 months.
Preheat a grill, grill pan, or electric grill to medium heat.
Lightly oil the grill with canola oil. Put the vegan sausages on the grill and cook, turning occasionally, until lightly browned, about 6 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Cut the sausages into 1-inch-thick rounds and serve with yellow mustard for dipping.
Per serving: 217 calories, 25 g protein, 1 g fat (0.1 g sat), 25 g carbs, 380 mg sodium, 58 mg calcium, 3 g fiber
Note: Analysis doesn’t include prepared yellow mustard for dipping.
SAUSAGE SANDWICHES: Don’t slice the sausages after grilling. Leave them whole and serve them on buns with grilled onions and roasted peppers (see page 14).
Seitan shines when accented with Asian seasonings, and because of its meaty texture, it can stand up to grilling. The undercurrent of peanut butter is just enough to round out the spices. Feel free to boost the amount of red pepper flakes to suit your taste.
Yield: 4 skewers, 4 servings • Advance prep: Make Seitan Roasts (page 90).
½ cup minced scallions
⅓ cup apple juice
¼ cup salt-free vegetable broth
2 tablespoons reduced- sodium tamari
3 cloves garlic, minced
1 tablespoon toasted sesame oil
1 tablespoon ume plum vinegar
½ teaspoon red pepper flakes
¼ teaspoon ground pepper
12 ounces Seitan Roasts (page 90), cut into ¼- to ½-inch-thick slices
1 tablespoon smooth peanut butter
Put the scallions, apple juice, broth, tamari, garlic, oil, vinegar, red pepper flakes, and pepper in an 11 x 7-inch nonreactive baking pan and stir to combine. Add the seitan and turn to coat. Cover and refrigerate for 30 minutes or up to 3 days, turning the seitan occasionally.
About 30 minutes before you start grilling, soak four wooden skewers in water for 30 minutes. Alternatively, mist four metal skewers with cooking spray.
Remove the seitan from the marinade, reserving the marinade. Thread the seitan on the prepared skewers, piercing both ends of each piece to create a U shape; this will provide more surface to grill.
Preheat a grill, grill pan, or electric grill to medium-high heat.
Strain the marinade, reserving both the liquid and the solids. Set aside 2 tablespoons of the marinade for basting the seitan while cooking. Put the remaining marinade and the solids in a small grillsafe saucepan. Add the peanut butter and whisk to make a sauce.
Lightly oil the grill with canola oil. Put the skewers on the grill and cook until marked, about 4 minutes, basting them occasionally with the strained marinade. Turn over and cook in the same fashion until the other side is marked, about 3 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
Heat the sauce on an outdoor grill or on the stove over medium- low heat until just steaming, about 4 minutes. Serve the skewers with the sauce on the side for dipping or pass the sauce at the table.
Per serving: 237 calories, 27 g protein, 5 g fat (2 g sat), 17 g carbs, 1,310 mg sodium, 15 mg calcium, 1 g fiber
The inspiration behind these tempting bites is the well-known Vietnamese banh mi sandwich. Vegan banh mi sandwiches feature different proteins, such as tofu or seitan, and are almost always topped with crisp cucumbers and a seasoned sauce. This fun appetizer on a toothpick capitalizes on those flavors. You’ll need about thirty toothpicks for serving.
Yield: 8 servings • Advance prep: Make Seitan Ribz (page 94) and Sweet-and-Spicy Marinade (page 162).
3 tablespoons vegan mayonnaise
1 tablespoon reduced-sodium tamari
2 teaspoons sriracha sauce
1 teaspoon seasoned rice vinegar
⅛ teaspoon ground white pepper
12 ounces Seitan Ribz (page 94), grilled and cut into 30 cubes, about ¾ inch
1 cup Sweet-and-Spicy Marinade (page 162)
1 teaspoon peanut oil
3 scallions, cut crosswise into 30 pieces, about 1 inch long
30 slices peeled cucumber, about ¼ inch thick
Fresh cilantro leaves, torn (optional)
1 teaspoon toasted sesame seeds, for garnish
To make the dipping sauce, put all the ingredients in a small bowl and whisk to combine. The sauce can be used immediately or may be stored in a covered container in the refrigerator for up to 1 week.
To prepare the seitan, put the ribz and marinade in a medium bowl and stir to coat. Heat the oil in a large cast-iron skillet on a grill over medium heat or on a stove over medium-high heat. Transfer the seitan to the skillet with a slotted spoon, reserving the marinade, and cook until browned all over, about 4 minutes, turning as needed. Pour in the marinade and stir until the seitan is evenly coated. Cook, stirring occasionally, until the marinade is absorbed, about 6 minutes.
To assemble the minis, have thirty toothpicks ready. Thread 1 piece of scallion, 1 seitan cube, 1 slice of cucumber, and 1 piece of optional cilantro on a toothpick. Thread the rest of the toothpicks in the same fashion. Arrange on a platter and garnish with the sesame seeds. Serve hot or at room temperature, with the dipping sauce on the side.
Per serving: 145 calories, 12 g protein, 5 g fat (0.4 g sat), 9 g carbs, 447 mg sodium, 38 mg calcium, 1 g fiber
Note: Analysis doesn’t include cilantro leaves.
The hardest part of making this recipe is choosing what type of lettuce to use. Some people prefer butter lettuce because it’s flexible and remains intact as a wrapping, making for appetizers that are easier to eat out of hand. Others prefer iceberg lettuce, which is prone to tearing but has a tantalizing crunch. Whatever lettuce you use, these appetizers are sure to be a hit, thanks to the savory grilled seitan and crisp vegetables.
Yield: 4 servings • Advance prep: Make Asian Spiced Cutlets (page 93).
1 cup peeled and diced cucumber
3 tablespoons diced carrot
1 tablespoon minced red onion
1 tablespoon minced fresh cilantro (optional)
1½ teaspoons seasoned rice vinegar, plus more if desired
1 tablespoon hoisin sauce
½ teaspoon mirin, plus more if desired
½ teaspoon toasted sesame oil
½ teaspoon reduced-sodium tamari, plus more if desired
¼ teaspoon toasted sesame seeds
¼ teaspoon salt
Pinch ground white pepper
2 Asian Spiced Cutlets (page 93; also see Cook Smart), grilled
8 lettuce leaves
¾ cup mung bean sprouts
Sriracha sauce, for serving
Put the cucumber, carrot, onion, optional cilantro, and ½ teaspoon of the vinegar in a medium bowl and stir to combine.
Put the remaining teaspoon of vinegar and the hoisin sauce, mirin, oil, tamari, sesame seeds, salt, and white pepper in a medium bowl and whisk to combine. Taste and add more mirin, tamari, or vinegar if desired.
If the cutlets aren’t hot, heat them on the grill or in a skillet over medium heat for 4 to 5 minutes. Slice the cutlets into thin strips. Put them in the bowl with the hoisin mixture. Toss until evenly coated.
Arrange the lettuce leaves on four plates. Divide the seitan strips evenly among the lettuce leaves and top with the vegetable mixture and the bean sprouts, dividing them evenly. To eat, wrap the leaf around the filling and eat like a handheld burrito. Serve with sriracha sauce on the side.
Per serving: 138 calories, 11 g protein, 4 g fat (1 g sat), 13 g carbs, 574 mg sodium, 61 mg calcium, 2 g fiber
Note: Analysis doesn’t include sriracha sauce for serving.
• You can substitute Seitan Roasts (page 90), cut into ½-inch-thick slices, for the Asian Spiced Cutlets.
Grilled Baby Artichokes, p. 22
Harissa Seitan Burgers, p. 68
Serve this fruity, light cocktail on the rocks or straight up. Grilling the fruit is key here. Not only does it add nuances to the flavor, it also substantially increases the amount of juice you’ll get from the citrus.
Yield: 4 servings
2 lemons
2 limes
1 orange
1½ cups vegan Prosecco (see Cook Smart), chilled
½ cup vegan white tequila (see Cook Smart), chilled
2 tablespoons agave nectar, plus more if desired
Preheat a grill, grill pan, or electric grill to medium-high heat.
Slice the lemons, limes, and orange in half, put them on the grill cut-side down, and cook until marked, about 5 minutes. (If using an electric grill, keep it open and cook a few minutes longer if necessary.)
When the fruits are cool enough to handle, squeeze them and put the juice in a pitcher.
Add the Prosecco, tequila, and agave nectar and stir gently to combine. Taste and add up to 1 more tablespoon of agave nectar if desired. Serve chilled or over ice.
Per serving: 191 calories, 0 g protein, 0.1 g fat (0 g sat), 19 g carbs, 1 mg sodium, 22 mg calcium, 2 g fiber
• For a nonalcoholic beverage, substitute sparkling water for the Prosecco and omit the tequila.
• It might come as a surprise that beer, wine, and spirits sometimes aren’t vegan, generally because animal products are used in processing. For reliable information on vegan spirits, visit barnivore.com.
