Let’s get grilling! Grilling is a delicious way to add healthy flavor to your favorite plant-based recipes. The charred, smoky flavor tastes like summer. Plus, the versatility of the grill means you can throw practically anything on it. Even better, when you learn how to grill oil-free, you get all of that delicious flavor with none of the empty calories.
How to Grill Plant-Based Oil-Free
Grilling oil-free is much like roasting, sautéing, or cooking anything oil-free. It takes a little bit of practice, but then you will master how to impart delicious grill flavor without any added oils. Here are some simple steps for mastering oil-free grilling:
- Preheat your grill…for a while.
- It can take at least 10 minutes for grill grates to get hot. Be sure to give your grates plenty of time to get hot. Do this before you start prepping your veggies.
- Prep your grilled food:
- Chop your veggies, skewer kabobs, or slice up your pineapple. Whatever you’re grilling, make sure you cut it into big enough pieces that it won’t fall between the grates
- Time to grill!
- Spread your grilled foods on the grill. Be sure to leave enough room in between that you can use tongs to move and flip the food. It’s better to grill in two batches than to overcrowd the grill
- Don’t Touch It.
- Once your food hits the grill, leave it. Don’t start moving it around, poking it, or squishing it. You want the good to create a sear with the grill grates, and this is best done by just leaving it be.
- Time to Flip.
- After 5-7 minutes, it’s usually time to flip your grilled foods. Check one piece first. It should easily pull away from the grill grates and should have some grill marks.
- Rotate foods.
- Be mindful if some foods need extra cooking after the initial grilling. Thick-cut zucchini, eggplant, Portobello mushrooms, or tofu steaks might need to be further cooked in the center. Use a cooler part of the grill (like the top rack of a gas grill or the edges of a charcoal grill) to further cook these food.
- Pull of the grill.
- Once the food is done cooking, time to pull it off the grill. If you have more foods to grill, put it on now.
- Marinate.
- Yes, you want to marinate or sauce AFTER grilling. Unlike animal proteins that need marinating before grilling, veggies and fruits are best marinated after.
Why Marinate Vegetables and Fruits AFTER Grilling?
Vegetables and Fruits are full of moisture. It can be hard for them to absorb flavor from a wet marinade before cooking. However, grilling helps release some of the moisture from fruits and vegetables. This helps intensify their flavor. Plus, it allows them to take on a more sponge-like quality, opening them up for the flavors of sauces and marinades. Therefor, for the best flavor, marinate your fruits and vegetables after grilling.
What Kind of Plant-Based Foods Work Best on the Grill?
In general, vegetables that are softer and have more moisture grill the best. When beginning to grill more plant-based foods, it’s best to think of bell peppers, onions, zucchini, summer squash, Portobello mushrooms, and asparagus. Avoid some of the harder root vegetables like carrots, broccoli, cauliflower, and potatoes. These veggies don’t have as much moisture. Therefor, you’ll need to steam them first before finishing them on the grill.
Fruits are also delicious on the grill. Some of the most common grilled fruits are pineapples, peaches, plums, and mango. Just like vegetables, these fruits have enough moisture to cook on the grill. Plus, they’re big enough where they won’t fall through the cracks. For a beginner griller, avoid tricky fruits like berries, apples, and oranges.
How Should You Clean the Grill?
The best time to clean your grill is right before you cook on it. Preheat the grill covered, until very hot. Then, use a good, stiff-bristled grill brush to scrape off any grease or food bits. After you’re done grilling, you can use the brush to give the grates a quick clean. Then, you can use a damp towel to rub the grates and remove some of the soot. However, be careful with the heat and flames. Use a set of long tongs to hold the towel.
Chef Katie’s Oil-Free Tip for Cleaning Grill Grates: Rather than a damp towel, I prefer to clean grill grates with an onion. I simply slice one in half, stick it on the end of long grill prongs, and use to rub the soot off the grates. After, I cut off the sooty onion end and throw the rest of the onion on the grill to eat.
Keep in mind, it’s easiest to clean the grill when it’s smoking hot. Therefor, don’t waste your time trying to clean it too much after you’re done cooking. Just wait until you fire it up again.
Delicious Plant-Based Vegan Grilled Salads and Sides
Add delicious grilled flavor to your healthy plant-based salads and side dishes. These are some of my favorite grilled vegan recipes:
Grilled Corn, Asparagus, and Red Quinoa Salad with Charred Bell Pepper Dressing
Sweet corn on the cob, tender asparagus, and red bell pepper celebrate simple, fresh flavor. Grilling them adds a smoky char, reminiscent of summer. Plus, red quinoa adds healthy, plant-based protein. It all rests on a bed of baby greens. The colors of the garden come to the plate.
Grilled Peach, Puffed Sorghum Salad with Oil-Free Champagne Peach Dressing
Grilled peaches, puffed sorghum, and an easy oil-free dressing celebrate the flavors of summer in this healthy vegan salad. Simple, light, and fresh!
Grilled Corn in the Husk
If you’ve never tried grilled corn, be ready for a flavor explosion! MamaSezz shares an easy technique for grilling whole ears of corn. The husk helps steam the kernels while the grill imparts smoky flavor. This is a must-have recipe for both vegans and meat-eaters.
Charred Zucchini and Summer Squash Quinoa Salad
Charred summer zucchini and yellow squash pair with quinoa, basil, and mint, for a delicious, gluten-free salad. This is oil-free, plant-based vegan recipe is packed with the flavors of summer.
Mediterranean Grilled Avocado Stuffed With Chickpeas And Tahini
Grilled avocados? Yes, it’s a thing! This vegan recipe from Food Faith Fitness stuffs those charred avocadoes with a a fresh mixture of cucumber, tomato and crispy grilled chickpeas! A drizzle of tahini makes this a delicious, healthy and easy, vegan recipe!
Grilled Corn and Easter Egg Radish Salad
Colorful, crisp Easter Egg radishes pair with grilled sweet corn for this light summer salad. A simple dressing from fresh lime juice and a kick of chili powder help keep this recipe oil-free side healthy and low-fat. Enjoy this plant-based recipe at your next picnic or enjoy as a gluten-free, vegan lunch over baby spinach.
Grilled Asparagus Kalamata Olive Meyer Lemon Salad
Grilled asparagus comes together with Meyer lemon and olives for this quick and easy side dish. Enjoy this plant-based vegan recipe from the first Spring stalks of asparagus until the summer season runs out.
The Best Plant-Based Vegan Grilled Entrees
These hearty grilled vegan entrees will satisfy you! Enjoy the flavors of summer in these oil-free plant-based recipes
Ultimate Vegan Portobello Mushroom Burgers
is the ULTIMATE mushroom burger recipe for your summer grilling: Hearty Portobello Mushrooms soak in an oil-free Dijon mustard marinade, with roasted peppers, grilled onions, and a spicy arugula kick. These plant-based burgers are so satisfying.
Grilled Veggie Quinoa Bowl with Dill Dressing
Summer in a bowl! Grilled summer squash, zucchini combine with quinoa and a creamy oil-free dill dressing for the ultimate summer flavor. This healthy recipe makes the perfect plant-based lunch.
Southwestern Sweet Potato Black Bean Veggie Burgers
These healthy, plant-based veggie burgers celebrate Southwestern flavor. Sweet potatoes, peppers, and cilantro and lime combine with paprika and cumin for smoky-sweet flavor. Protein-packed black beans and corn create a hearty, gluten-free base. Make a batch of these for plant-based dinner. Or, throw a few on the grill for a summer party.
GRILLED TOFU SKEWERS with PINEAPPLE-TERIYAKI SAUCE
These Asian-inspired skewers from The Simple Veganista make a fun vegan kabob. Packed with both sweet & savor flavors, you can prep these ahead of time for quick and easy grilling. Colorful and delicious!
Carrot Dogs: Forks Over Knives Crowd Favorite
No need to mess around with highly processed vegan hot dogs when you discover the culinary magic that happens when you marinate carrots and grill them. This classic recipe from Forks Over Knives is consistently a crowd favorite. This is a great oil-free plant-based for kids!
Charred Mushroom Poblano Tacos
Grill up some mushrooms and spicy poblano peppers for these satisfying plant-based tacos. The charred flavor makes a delicious base. Top with your favorite Mexican garnishes: pickled onions, creamy guacamole, or spicy salsa.
Soooo Satisfying Plant-Based Vegan Grilled Desserts
Here are some of my favorite oil-free plant-based grill recipes. These oil-free vegan recipes are delicious additions to your healthy eating!
Broiled Peaches and Plums with Vegan Cinnamon Cashew Cream
Put your favorite stone fruits on the grill for a healthy plant-based dessert. Grilling causes the fruit to caramelize and soften, giving you a rich, juicy sweet flavor. A vegan cinnamon cashew cream makes the perfect topping for this crave-able recipe.
GRILLED WATERMELON AND HONEYDEW SALAD
Take your fruit dessert up a notch with this mouthwatering salad. Seasonal watermelon, cantaloupe, and honeydew melon are soaked in vinegar, grilled, and then chilled. Top this oil-free plant-based Forks Over Knives recipe with chopped pistachios for a crunchy texture. Fresh basil adds even more summer flavor.
Oil-Free Grilled Plantains
This Oil Free Grilled Plantains recipe from LottaVeg.com isn’t fried or coated in oil. Instead, an aquafaba marinade helps to brown the plantains so they caramelize and look fried. It’s delicious!
Simple Grilled Pineapple
Grilled pineapple makes one of the best whole foods, plant-based fruit desserts. You can cut the pineapple it into rings or skewer it on kabob sticks. However, no matter how you cut it, the sweet juices of the fruit play well with the smoky char from the grill. Summer never tasted so good.
For More Help, Check out these Articles:
- Get Grilling! Healthy Plant-Based Gear for Dad
- Plant-Based 101 and 7 Tips for How to start a Plant-Based Diet
- Easy Oil-Free Recipes for Beginners
- The Best Veggie Burger Recipes
- The Best Veggie Burger Sauces and Toppings
- Healthy Fourth of July Menu for a Crowd
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