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Nut Soy Dairy-Free Summer BBQ Recipes Easy Allergy-Friendly Feasting Ideas

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A delicious and allergy-friendly summer BBQ menu free from nuts, soy, and dairy, featuring grilled vegetable skewers, chickpea patties, and a creamy avocado herb sauce. Perfect for inclusive, flavorful outdoor feasting.

Ingredients

  • Red and yellow bell peppers, cut into chunks
  • Zucchini, sliced thick
  • Red onion, quartered
  • Cremini mushrooms, whole
  • Cherry tomatoes
  • Olive oil (about 1/4 cup for marinade plus extra for cooking)
  • Lemon juice, freshly squeezed (juice of 1 lemon for marinade plus zest of 1 lemon for patties)
  • Fresh thyme leaves (1 tablespoon)
  • Garlic, minced (3 cloves total: 2 for marinade, 1 for patties, 1 for sauce)
  • Sea salt (about 1 teaspoon for marinade plus 1 teaspoon for patties and pinch for sauce)
  • Cracked black pepper (about 1/2 teaspoon for marinade plus 1/2 teaspoon for patties)
  • Canned chickpeas, drained and rinsed (2 cups or about 330 grams)
  • Fresh parsley, chopped (2 tablespoons)
  • Cumin powder (1 teaspoon)
  • Ground coriander (1 teaspoon)
  • Gluten-free oats (1/2 cup or 45 grams) or regular oats if preferred
  • Lemon zest (from 1 lemon)
  • Olive oil for cooking patties
  • Ripe avocado, peeled and pitted (1 large)
  • Fresh cilantro and basil leaves (a handful)
  • Lime juice (juice of half a lime)
  • Salt (pinch for sauce)
  • Water (a few tablespoons to thin sauce as needed)
  • Optional sides: sweet corn on the cob, fresh garden salad with cucumber and radishes, gluten-free buns or lettuce wraps

Instructions

  1. Marinate the Vegetables (15 minutes prep + 30 minutes marinating): In a large bowl, whisk together 1/4 cup olive oil, juice of one lemon, minced garlic (2 cloves), fresh thyme leaves (1 tbsp), salt (1 tsp), and pepper (1/2 tsp). Add chopped bell peppers, zucchini, onion, mushrooms, and cherry tomatoes. Toss to coat evenly, cover, and let marinate at room temperature for 30 minutes.
  2. Prepare the Chickpea Patties (20 minutes prep): In a food processor, pulse 2 cups drained chickpeas until coarsely mashed, keeping some texture. Transfer to a bowl and mix in finely diced onion (1/2 cup), minced garlic (1 clove), chopped parsley (2 tbsp), 1 tsp cumin, 1 tsp ground coriander, lemon zest from one lemon, 1/2 cup oats, salt (1 tsp), and pepper (1/2 tsp). Add a splash of water if mixture feels too dry. Form into 8 equal patties about 3 inches wide. Set aside.
  3. Preheat the Grill: Heat grill to medium-high (about 400°F / 200°C). If using charcoal, wait until coals are glowing red with light ash coating.
  4. Grill the Vegetables and Patties (15-20 minutes): Thread marinated veggies onto skewers. Place veggie skewers and chickpea patties on the grill. Cook patties for 4-5 minutes per side until golden and firm. Turn veggie skewers every 3-4 minutes until charred and tender. Watch carefully to avoid burning.
  5. Make the Avocado Herb Sauce (5 minutes): While grilling, blend one ripe avocado, a handful of fresh cilantro and basil, juice of half a lime, one garlic clove, a pinch of salt, and a few tablespoons of water until smooth and creamy. Adjust thickness by adding more water if needed.
  6. Serve: Arrange grilled veggies and chickpea patties on a platter. Drizzle with avocado herb sauce or serve on the side for dipping. Add optional sides like grilled corn or fresh salad.

Notes

If you don’t have a grill, use a grill pan, broiler, or cast iron skillet to mimic charred flavor. Soak bamboo skewers in water for 30 minutes to prevent burning. Press patties gently when flipping to avoid crumbling. Keep a spray bottle of water nearby to control flare-ups. Patties and avocado sauce can be prepared a day ahead; keep sauce chilled and stir before serving. For gluten-free, use gluten-free oats and buns. Add smoked paprika to chickpea patties for smoky depth. Substitute oats with gluten-free breadcrumbs, cooked quinoa, or ground flaxseed mixed with water if preferred.

Nutrition

Keywords: nut-free, soy-free, dairy-free, allergy-friendly, summer BBQ, grilled vegetables, chickpea patties, avocado sauce, gluten-free, plant-based

Find it online: https://freshforkful.com/nut-soy-dairy-free-summer-bbq-recipes-easy-allergy-friendly-feasting-ideas/