Vegetarian BBQ ideas
Whether you’re a vegetarian or just want to manage your meat intake, Bupa dietitian Rosalyn D’Angelo offers some healthy, vegie-based food ideas to try this BBQ season.
Warm days and long nights make for perfect BBQ weather. While meat may usually be the star of the backyard cook-up there are also plenty of tasty, vegetarian-friendly options to try.
Want some healthy non-meat options at your next BBQ?
Bupa dietitian Rosalyn D’Angelo suggests it starts with you. Consider making some healthy vegetarian BBQ alternatives, so you can “bring your own non-meat protein options such as veggie burgers or fish – don’t expect the host to cater for you.”
Try these tasty alternatives:
Legumes and lentils
Use four bean mix (no added salt) to make a delicious summer bean salad. Shallow fry the beans in some olive oil, garlic, red onion, celery, beans and fresh chilli. Take off the heat and stir through chopped tomato, fresh parsley and dress with red wine vinegar.
Combine grated carrot, egg, wholemeal flour, crushed garlic and chickpeas in a food processor with the spices of your choice to make a rough paste. Divide the mixture into patties and pan fry in olive oil for a few minutes on each side until golden.
Plain yoghurt makes a great dip ingredient. Try making hummus with low-fat Greek yoghurt instead to boost the protein content and lower the fat content. Combine crushed garlic, tinned chickpeas (no added salt, rinsed and drained), low-fat yoghurt, lemon juice, sesame oil, coriander, cayenne pepper and paprika. Blend until smooth and you’ve got yourself a healthy dip that can also be used to boost the flavour of wraps, burgers and salads.
Grill some extra firm tofu on the BBQ and make it into healthy vegetarian burgers with shredded cabbage, avocado, onion, lettuce, tomato and a little low-fat mayonnaise.
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Try homemade vegetable kebabs with capsicum, red onion and zucchini for a delicious vegetable-based option to cook on the BBQ.
D’Angelo also suggests her own personal favourite – corn on the cob, grilled on the BBQ.
And don’t forget eggs, cottage cheese, nuts and seeds – all great toppings to add to salads and mix through stir fries.