People are always hosting barbeques here in Hawaii- most of which are not vegetarian friendly. Over the years I’ve had plenty of barbeques where I’ve eaten just white rice and perhaps some grilled corn… and that’s it! In last week’s cooking class we focused on omnivore-friendly vegan foods for your summer barbeque parties. The students were stoked on the easy deliciousness of the Pomegranate Molasses BBQ Tempeh, Roasted Summer Veggies and Papaya Salsa.
Most of the folks had never tried tempeh before, and I think this is a perfect introduction. Simple grilled tempeh, simmered in a rich BBQ sauce; this Vegan with a Vengeance recipe has long been a dinner party staple, as it never fails to impress meat-eaters and veg-heads alike. The Roasted Veggies were not as perfect as I wanted: I usually roast pumpkins, cauliflowers, and potatoes, and these light summer veggies didn’t crisp up like I wanted though they still turned out really tasty. Red peppers, orange carrots, green zucchini, and yellow squash makes for a pretty dish alongside your BBQ Tempeh. We also made a super flavorful Papaya Salsa, which I must admit I stole from a long-ago lover (he will never know!). This great salsa is studded with pretty jalapeños, red pepper, and fresh cilantro, and paired perfectly with some organic blue corn chips, but its spicy sweetness would be equally good with burritos or on grilled tofu. Enjoy the recipes!
Pomegranate Molasses BBQ Tempeh
This tangy BBQ sauce one of my favorite recipes from Vegan with a Vengeance. You can use tempeh, tofu, seitan, or anything else in this fantastic sauce. I previously waxed poetic about this amazing sauce here.
1 package Tempeh (8 oz)
3 tbsp peanut oil, divided
½ cup red onion, sliced thinly
2 garlic cloves, crushed
¼ tsp each ground cloves, fennel, and cinnamon
½ tsp black pepper
6 ounce can tomato sauce (paste works too, but the results are much thicker)
2 tbsp natural peanut butter
2 tbsp Pomegranate Molasses
2 tbsp soy sauce or tamari
1 tbsp sucanat
1 tsp liquid smoke
1 cup broth or water
- Slice the tempeh into thin slices. Add 1 tbsp peanut oil into a large skillet, and grill on medium heat until just browned on each side, about 10 minutes.
- While the tempeh is cooking begin the sauce: in a large skillet over medium heat, sauté the onions in 2 tbsp peanut oil until nice and browned. Add garlic, and cook a few more minutes. Lower the heat.
- In a large glass bowl mix together the remaining ingredients (except the broth) and whisk well.
- Add the liquid mixture to the skillet and stir to combine with the onions. Add the broth, and simmer on low for 20 minutes, stirring intermittently. Add more spices to taste.
- Pour BBQ sauce over tempeh and simmer for another 15 minutes. Let cool before serving. This sauce keeps for about a week in the fridge and freezes well.
Yield: about 2 cups sauce
Spicy Papaya Salsa
1 jalapeño pepper, deseeded and minced
1 tbsp olive oil
2 large ripe papayas, diced
¼ cup red onion, minced
½ cup red bell pepper, diced
1-2 garlic cloves, minced
½ cup fresh cilantro, minced
juice from 1 lime
½ tsp sea salt
- Add the minced jalapeño to the olive oil; soak for up to an hour.
- Add all other ingredients to a large bowl. Add the jalapeño + olive oil. Chill in the fridge for an hour before serving. Add more lime or salt to taste.
Yield: 3 cups salsa
Roasted Summer Vegetables
1 cup carrots, chopped coarsely
1 cup zucchini, chopped coarsely
1 cup summer squash, chopped coarsely
1 cup red pepper, chopped coarsely
½ cup onions, chopped
2 tbsp olive oil
½ tsp black pepper
1 tsp coarse salt
2 tsp lemon zest (from 1 lemon)
- Preheat your oven to 475°.
- Chop all the veggies and place in a very large bowl.
- Mix the oil, pepper, salt, and lemon zest in a small bowl. Whisk well to thicken, and pour over chopped veggies. Toss to coat with the oil mixture.
- Add vegetables to a 9 x 13 pan in a thin layer. Place in oven and cook for 20 minutes. Stir the veggies, and cook for 10-15 minutes more, until roasty and browning. Remove from oven and let cool completely before serving.
Yield: Four big servings
Big thanks to Cynthia who is our DTE facebook goddess, and who took all the action shots during this cooking class!