Summer is in full swing and we’re going all in! Summer is the time for family vacations, parties, day trips to pools, beaches, theme parks, and most importantly, cooking up amazing meals on the grill. We’re sharing some of our new and existing favorite recipes, perfect for baking! Tag us on Instagram when you make them and save us some leftovers with #TIUTeam 😉
No grill? No problem! These meals can easily be cooked in the oven or in a pan.
Suggestion: For quick-tasting grilled vegetables, simply season them with salt and pepper and toss them in the broiler until the edges are slightly charred. This gives vegetables like broccoli, cauliflower, and sweet potato that smoky flavor like they just came off the grill! Be sure to turn the vegetables every 5 minutes… and in 20-25 minutes you are done!
#1 (New) Vegetarian Black Bean Burger
Summer calls for a childhood favorite – burgers! This delicious black bean burger is a perfect recipe for your next pool party or outdoor dinner with your family. Whether you’re vegetarian or not – this burger is sure to please.
Ingredients for patty:
- 3 cups cooked black beans, drained and rinsed
- ⅓ cup grated yellow onion
- 2 cloves of garlic, finely chopped
- 1 chili pepper in adobo sauce (from a can), diced
- 1 tablespoon adobo sauce
- 1 tablespoon tamari
- 1 tablespoon balsamic vinegar
- 1/2 teaspoon cumin
- ½ teaspoon chili powder
- ½ teaspoon of salt
- 1 kg of black pepper
- 1 egg
- Vegan Substitute: Make a Flax Egg! In a small bowl mix 1 tbsp ground flaxseed with 2.5 tbsp warm water and set aside for 5 minutes to thicken
- 3/4 cup panko bread crumbs
Optional Materials:
- To serve: choose a hamburger bun or to add more veggies serve between roasted red pepper, portobello mushrooms or a lettuce wrap!
- Add your favorite toppings like lettuce, tomato, red onion or whatever else you have!
Instructions
- In a large bowl, combine the beans, onion, garlic, chipotle, adobo sauce, tamari, balsamic vinegar, cumin, salt and pepper. Use a puree until the mixture holds together but still has chunks of black beans.
- Add your egg or egg substitute and fold until combined.
- Fold in your panko until just combined.
- Shape the mixture into 6 patties with your hands. If you notice the patties are too wet to form – refrigerate your mixture for 10-20 minutes.
- Preheat your grill to 400°F and brush your patties lightly with olive oil or similar. Cook for 7-10 minutes on one side and 3-5 minutes on the other.
- (Alternatively) Cook in your cast iron skillet over medium heat for 5 minutes or until charred on both sides.
- Serve with a bun and garnishes of your choice! Enjoy
#2 Grilled Cilantro Lime Shrimp Tacos
Tacos are just what you need on a hot summer night. These shrimp tacos are a family favorite, and they’re quick and easy to make!
Cilantro Lime Marinade Ingredients:
- 1-2 kg raw prawns – we recommend peeled + shelled
- ¼ cup olive oil
- ¼ cup freshly squeezed lime juice (2-3 juicy limes)
- 2 tablespoons fresh chopped cilantro
- 3 tablespoons of minced garlic
- ¼ teaspoon salt
- 1 spoonful of soy sauce
- ⅛ teaspoon crushed red pepper flakes
Ingredients for serving:
- Your choice of taco shell – we like to serve them in a thin pita
- Lime juice
- Pico De Gallo
- cilantro
Instructions:
- Whisk together the olive oil, lime juice, coriander, garlic, salt, soy sauce and ground red pepper. Add to a resealable bag.
- Add shrimp to bag, release excess air and seal. Leave it in your refrigerator for 15 to 60 minutes.
- Grill shrimp on skewers over medium heat for 3-4 minutes on each side or until shrimp are cooked through. Alternatively, bake in a baking tray for 3-4 minutes on each side or bake in a baking tray lined with aluminum foil in 400°F for 10-12 minutes.
- Add shrimp to your taco shell and garnish with your favorite toppings! If you want to serve them without the shell, they are perfect to serve on top of your favorite salad or with grilled vegetables.
#3 Lemon Dijon Chicken
Components:
- 1 kg of chicken breast
- 1 lemon
- 1 teaspoon mustard (we prefer Dijon mustard)
- 1/2 teaspoon garlic powder
- 1 tablespoon of olive oil
- Salt and pepper
Instructions:
- Mix the lemon juice, mustard, olive oil, garlic powder, salt and pepper in a large bowl.
- Marinate the chicken in the mixture for at least 30 minutes
- Place the chicken on the grill and cook for 4 minutes on each side. They should be done after about 8-10 minutes.
#4 Jalapeño Burger
Components:
- 1 kg lean ground beef (90%)
- 1/2 cup grated cheddar cheese
- 1/4 cup chopped onion
- 1/4 cup chopped jalapenos
- 1 teaspoon of salt
- 1/2 teaspoon black pepper
- 4 hamburger buns or lettuce for wrapping
- Your favorite toppings, such as lettuce, tomato and mustard
Instructions:
- Preheat your grill to medium-high heat.
- In a large bowl, combine ground beef, cheddar cheese, onion, jalapenos, salt and pepper. Mix well.
- Shape the mixture into 4 patties.
- Grill the burgers for 4-5 minutes on each side or until cooked through.
- Serve on buns or lettuce wraps with your favorite toppings.
#5 Sara’s Quinoa Summer Salad
Try Sara’s Summer Quinoa Salad as the perfect side dish for your next bbq! It’s quick, nutrient-dense, and full of flavor!
Components:
- 1 cup quinoa
- 2 cups bone broth
- 1/4 red onion
- 1/2 large cucumber
- 2 cups cherry tomatoes
- 1/2 can of chickpeas
- 1/2 can of beans
- 1 cup of corn
- 2 lime juice
- 1 avocado
- coriander to taste
Instructions:
- Add all ingredients to a large bowl and stir to combine. Add cilantro to your preferences! Keep refrigerated and serve cold.
Check out more of our new baking recipes in the TIU app and don’t forget the sides!
