Easy One Tray Meal for Vegan BBQ’s

Been invited to a BBQ or cookout this summer? This recipe is designed to be an entire vegan meal on one tray but it also works as a colourful, impressive side dish to bring to a BBQ alongside the usual options.

Let's be honest, going to a BBQ as a vegan can often be a bit hit and miss. Even if you do manage to find a spot upwind from the grilled meat. Hopefully, rocking up with this in hand will help turn it all around and answer Uncle Bob's favourite question once and for all, "So what do vegans eat?"

To make things easier I prefer to use shop-bought firm polenta. I find it cuts better and stays firmer during cooking than when I make it myself. If you prefer you could always make some homemade polenta the day before and chill it overnight. This way you could add some complimentary herbs and flavourings into the polenta to give it extra oomph!

One thing I strongly advise you not to swap is the frozen tofu for fresh. Although you'll need to plan ahead to prepare the tofu in this way it dramatically alters the texture. Honestly, this dish just wouldn't be the same without the unexpected crunch of that tofu. 

The best way I can describe the texture of the tofu here is similar to a rustic, baked crouton. Most people, particularly non-vegans, would never guess what they're eating tofu. Let me know in the comments below if you managed to sneak it past anyone without them suspecting a thing. I'd also love to hear who you decided to share yours with and what they thought of it.

Here comes the sun!

Recipe FAQ's

Do I have to use frozen tofu?

I highly recommend you go the extra step of freezing the tofu. Freezing and thawing your tofu makes it much easier to do a better job of squeezing out all those nasty oligos. You'll notice much more water is released from the thawed tofu compared to pressing it fresh. Once it's been thoroughly pressed you're left with a much denser, meatier texture than you'd usually give tofu credit for. Not only is the texture changed dramatically but you can get so much more flavour into it. The whole block becomes veined with tiny crevices and air holes, ready to soak up whatever flavour you throw at it like a thirsty sponge.

For ease, I freeze and thaw my tofu in whole blocks, in the packaging it comes in. I don't open the package until I'm ready to press and use it in a recipe.

I don't tolerate chickpeas, can I leave them out?

Yes. The chickpeas add some extra protein and bite to the dish but can be easily omitted if you'd rather not use them. If you prefer you can try swapping them with a safe serving of black beans or butterbeans. Adding butterbeans keeps the FODMAP servings the same but using black beans will increase the fructan levels.

Can I freeze this for later?

No. I don't recommend you freeze this one tray dish. It's best eaten hot, straight from the oven.

Leftovers can be stored in the fridge and eaten the next day but the radish, courgette and tofu will become soggy. If the change in texture is likely to bother you then just make as much as you'll eat in one sitting.

Cooks Notes

Non-FODMAP or personalised phase notes

If you're not low FODMAP or you tolerate fructans then consider adding a diced onion and a few whole garlic cloves with the first batch of veggies.

If you're cooking this for non-fodmappers then add an extra 1-2 chopped corn cobs so that everybody gets at least one bite to nibble on.

Vegan Tips

Unfortunately due to the preservation methods of some citrus fruits, they may not be considered vegan. Choose organic, unwaxed varieties wherever possible. If purchasing waxed fruit avoid those coated with beeswax (E901) and shellac (E904). Whilst it's still gross, carnauba wax (E904) and polyethylene (E914) may also be used as glazing agents, and these are considered vegan.

FODMAP Notes

This recipe was originally created to be an entire low FODMAP meal on one tray. It was edited in July 2022 to reflect the changes in the Monash app to the low FODMAP serving size and FODMAP category of firm tofu, red bell pepper and tomatoes.

These updates, detailed in the FODMAP ingredients notes below, now mean that this recipe is no longer considered low FODMAP at the original portion size. This is the only recipe I've updated that cannot be made low FODMAP without affecting the heart and soul of the original recipe.

I've decided to keep it on the blog as it's a great recipe in its own right. It's also a reminder that the FODMAP values of recipes and ingredients can change over time as research develops.

If you've previously been eating firm tofu, red bell peppers and tomatoes without issue then there's no need to change your serving sizes based on these new findings.

Eating a smaller portion of this dish will obviously reduce the overall FODMAP load. However, if you're making it as a side dish to a traditional BBQ then be aware of the likelihood of FODMAP stacking. During the elimination phase, it's advised to stick to no more than 1.5 portions of the same FODMAP type per meal. As this dish contains high levels of the FODMAPs fructans and fructose and full portions of GOS and sorbitol it makes it difficult to eat alongside other dishes without consuming excess FODMAPs.

FODMAP Servings

As written this recipe is high FODMAP at the original ¼ serving and would need to be portioned into 8 small servings to make it suitable for low FODMAP elimination. Each ¼ serving contains approx:

• 2 Fructan servings - 100g firm tofu = 1 serving + 50g courgette = ¾ serving + ¼ fresh red chilli = ¼ serving
• 1 GOS serving - 40g chickpeas = 1 serving
• 0 Mannitol
• 1 Sorbitol serving - ½ corn on cob = 1 serving
• >2 +½ Fructose servings - 100g tomato = 1 ⅓ serving + 50g red bell pepper = >1 serving + ¼ tablespoon balsamic vinegar = ¼ serving.
• 0 Lactose - All my recipes are vegan and therefore free from dairy and lactose. Yay!

* Always refer to the Monash app for current safe serves and FODMAP categorisations.

FODMAP Ingredient Notes

Balsamic vinegar

Low FODMAP serving of 1 Tbsp. At a serving size of 2 Tbsps it becomes moderate for excess fructose.

Bell pepper (red)

Low FODMAP serving of 43g. Becomes moderate for fructose at 57g and high for fructose at 75g. This is a significant decrease from its previous listing as FODMAP free and eat freely. Be aware that recipes not updated since 2022 may be based on outdated serving sizes.

If you've been eating larger servings with no symptoms then there's no need to reduce your intake based on these new findings. If you're new to the elimination phase or have experienced symptoms then stick to the serving sizes as listed in the current version of the Monash app.

Some people have non-FODMAP reactions to the capsaicin content. Reduce or omit depending on your tolerance.

Cayenne pepper

Untested and unlisted in the Monash app therefore avoid if in the elimination phase. Replace with chilli powder if preferred.

Some people may have non-FODMAP reactions to the capsaicin content of cayenne pepper which can trigger flushing, heartburn and stomach pain. Reduce or omit depending on your personal tolerance.

Chickpeas

Canned, rinsed and drained chickpeas contain GOS and have a low FODMAP serving of 42g. Canned legumes and pulses have a lower FODMAP content than dried beans because the water-soluble oligos fructans and GOS leach out of the bean and are washed away in the canning water. People that do not usually tolerate legumes may find that low FODMAP servings of canned, drained beans are more easily digested.

Chilli (fresh)

Low FODMAP serving of 28g. Red chilli contains moderate amounts of fructans in portions of 35g or more. Some people may have non-FODMAP reactions to the capsaicin content of chilli which can trigger flushing, heartburn and stomach pain. Reduce or omit depending on your personal tolerance.

When using chilli in my recipes my preference is to always deseed the chilli to reduce the heat. Feel free to keep the seeds in if you prefer and tolerate a more intense heat.

Garlic oil

Infused garlic oil, (free from visible garlic pieces) is FODMAP safe. Pure oils are free from carbohydrates which makes them naturally FODMAP free.

Some people with IBS may have non-FODMAP reactions to oil. If you prefer you may omit the oil and water saute your ingredients instead. Bear in mind that omitting garlic oil from a recipe will affect the finished flavour. You may wish to add ginger, asafoetida, spring onion greens, leek green tips, or chives to compensate for the lack of garlic flavour.

Stock cubes

Stock cubes often contain wheat, onion, garlic & celery. If in the elimination phase then use a homemade stock powder or a certified FODMAP safe brand such as Massel 7's.

Sweetcorn on the cob

Corn cut fresh from the cob has a low FODMAP portion of 38g or roughly ½ a corn cob. In servings of 63g, it becomes moderate for sorbitol and at 75g, or roughly one whole corn cob, it becomes high for sorbitol. Corn kernels from a can have recently been updated. Originally it had a tiny safe serving of 10g, roughly less than 1 Tbsp. At a mere 15g serving size, they became moderate for fructans. It is now listed as low FODMAP at 75g. It becomes moderate for fructans at 250g and high for fructans at 310g. This is a big change with a wide tolerance threshold between the low and high FODMAP portions.

Tofu

Firm, drained tofu has a low FODMAP serving of 170g. In a recent update to the Monash app, tofu has been retested and listed as containing fructans. It quickly becomes moderate for fructans in portions of 175g and high for fructans at 205g. Previously it had no upper limit or FODMAPs specified. Be mindful that older tofu recipes may have serving sizes based on the more generous previous FODMAP limits. 

Choose a firm or very firm variety and press and drain out the water thoroughly before use. The water within tofu is the major source of the oligos. Many people who feel that they don't tolerate tofu may find that thoroughly pressed tofu is more agreeable.

If using smoked tofu ensure it is free from high FODMAP ingredients such as garlic, onion and unspecified flavourings. 'The Tofoo Co' is a FODMAP safe brand available in the U.K and 'Taifun' smoked tofu is a European brand.

Tomato, vine/truss

In early 2022 the low FODMAP safe serving of vine tomatoes was reduced to 69g after they were found to contain moderate levels of fructose. This is a significant decrease from their previous listing of being FODMAP free and could be eaten freely. Vine tomatoes have now been retested and found to contain moderate levels of fructose at 75g servings and high levels of fructose in servings of 93g or more. 

If you've been eating larger amounts of vine tomatoes without symptoms then there's no need to reduce your intake based on these new findings. If you have experienced symptoms or are new to the elimination phase of the low FODMAP diet then stick to the new serving size as stated in the current version Monash app.

Recipe

One Tray, Vegan BBQ

Michelle @ The Irritable Vegan

This recipe is an entire vegan meal on one tray. Alternatively, it's a colourful, impressive side dish to bring to a BBQ alongside the usual options.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 55 minutes mins

Overnight Freezing and thawing time 2 days d

Total Time 2 days d 1 hour hr 5 minutes mins

Course Main Course, Side Dish

Cuisine American

Servings 4

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Ingredients

 

1x2x3x

One Tray Bake

• ▢ 500 g smoked firm tofu - Substitute plain tofu if preferred
• ▢ 500 g firm polenta
• ▢ 600 g baby new potatoes
• ▢ 200 g carrots
• ▢ 120 g sweetcorn on the cob
• ▢ 1 unwaxed lemon - Visible pips removed
• ▢ 2 tablespoon garlic oil
• ▢ 1 red chilli - Seeds removed according to taste
• ▢ 1 teaspoon stock powder or 1 vegan chicken stock cube - Ensure gluten-free and/or low FODMAP if required
• ▢ 1 teaspoon smoked paprika
• ▢ 1 teaspoon ground cumin
• ▢ ¼ teaspoon cayenne pepper
• ▢ generous pinch of salt & pepper
• ▢ 400 g vine tomatoes - chopped into thick wedges
• ▢ 200 g red bell pepper - thickly diced
• ▢ 200 g courgette/zucchini - thickly sliced
• ▢ 200 g red radish - thickly sliced
• ▢ 160 g chickpeas - Canned
• ▢ 1 tablespoon fresh grated ginger
• ▢ 2 tablespoon nutritional yeast
• ▢ 4 sprigs fresh rosemary and thyme
• ▢ 1 tablespoon balsamic vinegar
• ▢ 25 g optional spring onion/scallion green tops

BBQ Marinade

• ▢ 1 tablespoon tomato puree/paste
• ▢ 1 tablespoon dijon mustard
• ▢ 1 tablespoon maple syrup
• ▢ 60 ml / ¼ cup hot water
• ▢ 1 teaspoon balsamic vinegar
• ▢ pinch salt
• ▢ pinch black cracked pepper
• ▢ 1 teaspoon optional liquid smoke - Ensure gluten-free if required

Instructions

Mise en place prep

• Freeze 500 g smoked firm tofu (roughly 2 average blocks) at least 2 days in advance.
• Thaw the tofu overnight in the fridge. Once defrosted squeeze as much water out as possible before tearing it roughly into large chunks. Tearing, rather than cutting, gives the tofu a rough, uneven texture that will help the marinade cling to the surface better.
• Preheat the oven to 180℃/350℉/Gas 4
• Cut 500 g firm polenta lengthways into fingers, then crossways into bite sized squares.
• Chop all of the vegetables into thick slices or chunks. Cut 1 unwaxed lemon and 400 g vine tomatoes into wedges, I usually get 6 - 8 wedges from each.

BBQ Traybake

• Choose 1 - 2 baking trays, big enough to take all of the ingredients in a single layer. I use two trays to give everything plenty of room.
• Add the tofu, firm polenta, 600 g baby new potatoes , 200 g carrots, 120 g sweetcorn on the cob and 1 unwaxed lemonemon wedges to your tray(s), spreading them out evenly. Drizzle over 2 tablespoon garlic oil, then add 1 red chilli, 1 teaspoon stock powder or 1 vegan chicken stock cube, 1 teaspoon smoked paprika, 1 teaspoon ground cumin, ¼ teaspoon cayenne pepper a generous pinch of salt & pepper. Massage the spices in to coat everything really well. I find using my hands is the best way to get everything covered properly, but due to the heat of the fresh chilli, you may prefer to wear disposable gloves or use a basting brush. Pay particular attention to getting the flavour into all the nooks and crannies of the tofu chunks. Make sure you wash your hands thoroughly after handling the chilli.
• Cover the tray with a lid or aluminium foil and bake in the centre of the oven for 25 minutes. If you're using 2 trays, you'll need to arrange them one above the other on separate shelves. You'll swap them around when the rest of the ingredients are added.
• Whilst the first batch of veggies cook, you can rinse and drain 160 g chickpeas.
• After 25 minutes remove the trays from the oven, remembering which came from the higher shelf. Add 400 g vine tomatoes, 200 g red bell pepper, 200 g courgette/zucchini , 200 g red radish and chickpeas. Sprinkle over1 tablespoon fresh grated ginger, 2 tablespoon nutritional yeast and 1 tablespoon balsamic vinegar. Divide everything evenly amongst the two trays and add 4 sprigs fresh rosemary and thyme on top.
• Cover the trays with the foil and return them to the oven for another 20 minutes. Whichever tray was on top last time moves to the lower shelf this time, and vice versa.

BBQ Dressing

• Whisk together the ingredients for the marinade. 1 tablespoon tomato puree/paste, 1 tablespoon dijon mustard, 1 tablespoon maple syrup, 1 teaspoon balsamic vinegar, pinch salt, pinch black cracked pepper, 1 teaspoon optional liquid smoke and 60 ml / ¼ cup hot water. Increase the maple syrup to taste.
• After 20 minutes remove the trays from the oven and take off the foil. Give everything a good flip over with a spatula. For a more intense herb flavour strip the herbs off the stalks and stir them into the veggies. Pour over the mustard maple dressing and work the marinade into everything with a basting brush.
• Return the trays to the oven, uncovered, for a final 10 minutes.
• Serve hot straight from the oven with leafy greens and sprinkle over 25 g optional spring onion/scallion green tops. I like to whip up another batch of mustard maple dressing to serve on the side.

Recipe Video

https://youtu.be/xGkhopveyFA

Notes

FODMAP Notes: Following the 2022 changes in the Monash app to the low FODMAP serving size and FODMAP category of firm tofu, tomatoes and red bell pepper, this recipe is no longer considered suitable for the elimination phase of the low FODMAP diet.

See the full blog post for detailed FODMAP ingredient notes. FODMAP values, portions and classifications can and do change over time.

I use standard UK metric measurements in all of my recipes:

• 1 cup = 250 ml
• 1 tablespoon = 15 ml
• 1 teaspoon = 5 ml

Keywords Gluten-free, Lactose-free, Mannitol-free, Onion-free

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Recipe Video