It’s Meatless Monday again! Since it’s officially Summer, I thought I’d give you some recipes to make your cookout meatless. You can start with the black bean burgers I posted last week or any other veggie burgers, but here are some sides to round out the meal.
Vegetarian baked beans provide protein, and making them from scratch means you won’t have any high-fructose corn syrup in them (it’s typically in canned versions); you’ll also cut out excess sodium. And grilled fruit skewers add healthy sweetness to your paper plate. And of course, meat-eaters will enjoy both of these recipes!
Vegetarian Baked Beans (serves four)
Ingredients
2 cups dried haricot, navy or kidney beans
1 can low-sodium diced tomatoes
2 white onions, chopped
3 cloves garlic, chopped
1 tbsp low-sodium soy sauce
2 tbsp red wine vinegar
2 tbsp brown sugar
1 tbsp whole grain mustard
2 tbsp tomato paste
Salt and freshly ground black pepper to taste
Method
Pour boiling water over the beans and leave for an hour with the lid on.
Drain the beans and fill the pot with water again. Bring to a boil and simmer until the beans are tender. Drain.
Dump the beans into a crockpot and add the remaining ingredients. Stir together.
Cook on low for at least six hours, or until done. Check from time to time—if beans are dry, water or stock can be stirred in to prevent sticking.
Grilled Fruit Skewers
Ingredients
Six wooden skewers, soaked in water for at least 20 minutes (this prevents them from burning on the grill)
1 lb mixed fruit: grapes, pears, pineapple, peaches (tough, firm fruits grill best)
1/2 cup tequila or dark rum (guess which gets my vote!)
1/2 cup packed brown sugar
1/4 cup honey
1/4 cup fresh orange juice
Pineapple, peaches, and grape kebabs, ready for the grill!
Method
Combine liquor, sugar, honey, and juice until sugar is dissolved. Thread fruit onto soaked skewers and brush with mixture. Grill for about 10 minutes.
Grilled fruit pairs very well with vanilla ice cream, so if you’re in charge of dessert for the day, make sure you pack a pint! (Of ice cream, that is. But feel free to wash it all down with the rest of your tequila.)
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