Swap Hot Dogs for This Smoky Vegan Carrot Dog This Fourth of July

July is also National Hot Dog Month, a time to learn about the dangers of this processed meat. Americans eat about 7 billion hot dogs between Memorial Day and Labor Day, according to the National Hot Dog and Sausage Council, and on Fourth of July alone, Americans eat about 150 million hot dogs.

Eating hot dogs and other processed meats like bacon and deli meat puts them a risk for diseases including colorectal cancer, which is increasingly being diagnosed in children, teens, and people in their 20s. In fact, the National Cancer Institute says that there’s mounting evidence linking processed meat to early-onset colorectal cancer.

But filling up with fiber—which is found only in plants like carrots and other vegetables, as well as fruits, grains, and beans—can help lower the risk for colorectal cancer.

This Fourth of July, Food for Life Instructor Robert P. Klein, who is based in the New York City area, is sharing his smoky vegan carrot dog recipe. Robert started a plant-based diet after two surgeries for testicular cancer and has remained cancer-free since 2017.

“I love making my carrot dogs, which are great for grilling,” says Robert. “All my nonvegan friends look forward to them all year! Enjoy!”

Try Robert’s carrot dog recipe below, and visit PCRM.org/Summer for more vegan barbecue and picnic recipes!

Smoky Vegan Carrot Dogs

Ingredients

• 6-8 carrots, peeled

Marinade

• 1/4 cup coconut aminos (or low-sodium soy sauce)
• 1/4 cup apple cider vinegar (Bragg)
• 1/4 cup low-sodium vegetable broth
• 2 tablespoons maple syrup
• 1 tablespoon liquid smoke
• 1 teaspoon yellow mustard
• 1 teaspoon fresh garlic, minced
• 1 teaspoon pickled jalapeño juice
• 1/2 teaspoon onion powder

Instructions

1. Cut and peel carrots to make them “bun length.”
2. Boil carrots in water until just fork tender, or for about 10-15 minutes.
3. Drain carrots, rinse with cold water, and drain again. Place carrots in a Ziploc freezer bag.
4. Whisk all marinade ingredients together and pour into the bag with carrots.
5. Marinate for 4-6 hours.
6. Grill carrots on an open grill, basting occasionally.
7. Grill to heat all the way through and to get some blackened grill marks on each side.

Instant Pot Instructions

1. Add cut carrots and marinade to Instant Pot. Attach and seal lid, then cook on MANUAL for 3 minutes. After doing a quick release, you can then leave the carrots in the pot until you are ready to grill.
2. Marinate the carrots after the pressure has been released for at least 1 hour.  If not grilling soon, remove carrots and marinade and transfer to a container you can store in the fridge.