Barbecues are fun by definition, making them the perfect opportunity to motivate yourself to eat healthier or try new dishes. (Your family and friends may even want to help!)
Unfortunately, vegetables are often relegated to barbecue standards like burgers and hot dogs, and all too often they end up overcooked, burned, or incinerated, when the smallest bits slide off the grate. While daunting, these vegetable catastrophes can be easy to prevent, and a few simple but essential guidelines will help you prepare vegetables that steal the show. Grilling preserves more nutrients and natural flavors than boiling or frying, and unlike meats, vegetables don’t have to be fully cooked like animal products, which can be contaminated with bacteria like salmonella.
Preparation With a few exceptions, the general rule of thumb is to choose vegetables that aren’t too wet or dry—for example, cucumbers and most leafy greens don’t work well.
Wash and dry the grill and vegetables. Do not wash the mushrooms because they will swell and develop a doughy texture in the water. It’s best to wipe them with a paper towel instead. Vegetables like corn and potatoes, which take longer to cook, can be soaked in water for up to half an hour for juicier results.
Cut vegetables into pieces large enough that they won’t fall through the rack or about an inch thick. Keep in mind that larger cuts need more time on the grill and risk overcooking on the outside. Vegetables like asparagus, hot peppers, and baby mushrooms are small to begin with, so I would recommend using a roasting basket. If you don’t have one, an aluminum tray with holes will do the trick. Some people make vegetable skewers from the smaller pieces, but they can fall apart as they lose water and shrink. Vegetables like onions and mushrooms are especially fragile on a skewer, so choose hardier vegetables that don’t lose too much water in the heat.
Spray cooking spray or cooking oil on the grill and vegetables to prevent sticking. Use a brush to minimize excess oil that can start fires, and never pour oil on a hot grill! Another popular coating method is to shake the vegetables in a sealed bag with a little olive oil, maybe a little balsamic vinegar as well.
I know it’s tempting, but try not to go overboard with the marinades; Using too much sauce can overpower the already delicious, natural flavor of vegetables, and sweet marinades burn easily. Try adding BBQ smoker chips to liven things up, and herbs and spices are always a great option. For people watching their salt intake, try Mrs. Dash Seasoning, with 0% sodium.
Grilling On a gas grill, bring the heat to medium-high. If using charcoal, stack it up to 5 inches below the grate in a pyramid shape (this will create a cooler zone on the outside of the grate that is better suited for slow cooking). Foods like potatoes and corn take longer, while asparagus and bell peppers take just a few minutes. For most types of vegetables, plan on grilling for 3 to 10 minutes. A piece of advice that is not only careful but will surely improve your barbecue is to never leave the grill while cooking; Watching food is one of the best ways to prevent overcooking. When in doubt, it’s better to undercook vegetables than risk drying out their flavors and nutrients.
Listed below are some of our favorite vegetables for grilling and some helpful tips for preparing each one. Take these as suggestions, especially since cooking time can vary from grill to grill.
Asparagus: cut the thick bottoms, then soak in water for half an hour and dry. Use a brush to lightly glaze the asparagus with oil. Unless you are using asparagus with wide stems, use a roasting basket or skewers to make it easier to maneuver on the grill. Cook for 1-2 minutes on each side, or until the tips are just beginning to brown.
Portobello Mushrooms: Wipe portobellos with a towel instead of washing them, then apply oil. Portobello’s naturally dark color makes it harder to tell when it’s done; just grill for 2-3 minutes on each side.
Onions: Onions tend to fall apart on the grill, but thick horizontal slices will hold together better.
Corn on the cob: Soak the corn in water for half an hour, then wrap it in aluminum foil with a little olive oil and cook on the grill for 5-10 minutes.
Bell Peppers: The meat of the bell peppers is thin and their skin burns fast, so just roast them for 3-4 minutes. Flip once a minute to cook evenly.
Tomatoes – A barbecue anomaly, grilled tomatoes are wildly popular and easy to make. Cut the tomatoes in half and, as always, brush with oil before grilling – 2 minutes per side is plenty.
Accommodating Vegetarians at Meat Barbecues An easy way to accommodate vegans or vegetarians is to wrap your vegetables in aluminum foil to prevent exposure to the meats on the grill. This will lock in the smoky flavor of the barbecue, so you may want to use a roasting basket instead.
Lastly, try to have fun and experiment with new foods. Remember, healthy eating doesn’t have to be bland or boring, and grilled vegetables are a perfect example of healthy foods living up to their delicious potential.