Often when people hear gluten free and vegan together their first thoughts are either, it must be very expensive or must be a very restricted and boring diet to have. The good news is that neither of these are true and even when coupled with the need to be gluten free, vegan food can be delicious, healthy and varied. In June 2016 I finished and published my Kindle book Gluten Free and Vegan on a Budget, which is packed full of tasty recipes with are free from gluten and all animal products.
The 56 page ebook contains twenty one of my own gluten free vegan recipes. For each recipe I have avoided using expensive or difficult to obtain ingredients and have instead used foods that are easily available and naturally gluten free and vegan. A few of the recipes do include vegan cheese and gluten free pasta but these are now stock by many supermarkets and health food shops. The recipes also do not require any specialist equipment, although a food processor or blender of some kind is useful.
Most of the recipes serve two people but can easily be made for more by increasing the ingredients. From various groups and talking to others I have found it is common that only one person in a family or household will be vegan and/or gluten free, so it felt more practical to have recipes that could be made in smaller amounts with no adaptations.
Each recipe is accompanied by a full colour photograph of the dish and this book also contains a list of ideas for jacket potato fillings and seven delicious healthy smoothie recipes.
Recipes featured in the ebook include:
Rice Patties with Stir Fry Veg
Creamy Mushroom and Leek Pasta
Spicy Lentil Pakoras
Pear and Polenta Cake
and many more.
Gluten Free Vegan on a Budget was originally only available for Kindle devices and apps and from the Elderberry Tutorials Etsy shop but can now be bought and downloaded directly from this page. To purchase your copy simply click on the link below. Payments are handled securely by PayPal so you can be sure that your details and privacy are fully protected.
These potato croquettes are a great way to use up leftover mash potato and vegetables, even if you only have a small amount. They are allergy friendly as the recipe is gluten, dairy, egg and nut free as well as being vegan and vegetarian. I used a coconut spread to make the mash but any dairy free spread will work fine. If you need the recipe to also be soya free, substitute the soya milk for an alternative of your choice.
It is hard to give exact amounts of ingredients for these allergy friendly potato croquettes as it will be based on how much mash potato you have and how wet it is at the start. You can also make these using small frozen mixed veg. You can make your own breadcrumbs using a suitable bread or it is possible to buy them ready made.
Finely chopped veg such as carrots, peas and sweetcorn
Fine corn meal
Gluten, dairy and egg free breadcrumbs
Salt and pepper (optional)
1. Add the corn meal a tablespoon at a time to the mashed potato until it begins to come together into a ball.
2. Add 2 -3 tablespoons of nutritional yeast (or more depending on your tastes) and knead into the potato ball. Add more corn meal as needed.
3.When you have a fairly solid ball of potato mixture you can begin to make the croquettes. Shape heaped tablespoons of the mixture using your hands.
4. Roll the croquettes in the soya milk and then in the breadcrumbs until they are coated.
5. Place on a plate and continue to create croquettes until all the potato mixture has been used.
6. Chill in the fridge until needed. This step isn’t essential but it helps the croquettes be less fragile. They can also be frozen.
7. Cook at 200C/390F/Gas Mark 6 for 12-15 minutes, until browned turning half way through. If frozen the croquettes make take longer to cook.
This recipe is based on a vegetable masala recipe in Jack Monroe‘s cookbook, A Girl Called Jack. I have made and vegnised a few recipes from the book and am loving the simple and quick approach of the recipes. The recipes in the book are also very budget friendly while still being varied and full of fresh and healthy ingredients.
This vegan masala doesn’t require any complicated or expensive ingredients but still tastes great and is completely free of animal products. As the vegan masala is also gluten free it also ideal for anyone who is following a wheat or gluten free diet. The recipe can be made used fresh or tinned vegetables and I have also made it using potatoes and carrots leftover from another meal. If using leftovers keep an eye on the cooking time as these will be reduced. Using fresh vegetables to make this vegan masala style curry will require a longer cooking than is needed for tinned or leftover veg.
I have created the recipe to serve 4 and it also can be frozen as a whole dish or in portions for a later date. These can then be defrosted and reheated when needed and are great for quick meals or for families where only one member is vegan or vegetarian. The vegan masala can be served with rice or other accompaniments such us cous cous, millet, quinoa. Alternatively it can be eaten with breads such as naan, pitta, chapattis or flatbreads. If you decide to serve the curry with these then it will share between more than the specified four people.
Vegan Masala Curry Recipe
1 onion, chopped
1/2 tsp garlic powder
1 small red chilli, finely chopped (remove the seeds to reduce the heat if desired)
1 tbsp oil
1 tsp ground cumin
500g (17.5oz) of tinned or fresh potatoes, chopped into bite sized pieces
200g (7oz) tinned or fresh carrots, chopped into bite sized pieces
2 tsp dried parsley
2 tsp ground coriander
200ml (7 fl oz) vegetable stock (check for gluten ingredients if using bought, especially if from powder or cubes)
170g (6oz) frozen or fresh peas
1 400g (15oz) can chopped tomatoes
175ml (6fl oz) soya yoghurt
1. Gently fry the onion and chilli until softened. Add the garlic and cumin and stir well to combine.
2. Add the potatoes, carrots, coriander and parsley to the pan. Pour over the stock and tinned tomatoes and mix well.
3. Cover and simmer for 30 minutes (or longer if needed for fresh vegetables). If the stock starts to dry out add a little more or water can be used instead.
4. Stir in the peas and cook until tender.
5. Remove the pan from the heat and stir in the yoghurt.
An unusual and enjoyable mix of dried fruits and nuts that can be made in advance ready for use. This mix is ideal as a healthy snack or trail mix when at home or on the move. It can also be used in cakes and cookies or added to granola and other cereals.
Store the fruit and nut mix in a sealed container or jar and it will last for several months at least.
You do not have to have exact cup measures to make the mix. Any container is fine as long as you use the same one throughout.
1/2 cup of dried pineapple, torn into pieces if required
1/2 cup of dried cranberries
1/2 cup of raisins
1/2 cup of dried papaya pieces
1/2 cup of dried apricot pieces
1/4 cup of whole almonds
1/4 cup of cashews
1. Add all the ingredients to a bowl and mix well to combine.
2. Pour the mix into a suitable container and seal.
You can also label the container so you know what is inside and with an ingredients list if desired.
This delicious and quick to prepare wrap is great for adults and children alike using simple ingredients. Many health food shops and supermarkets now sell gluten free wraps that can be used. Some of these are also suitable for vegans.
To keep this recipe vegan you will need to chose a chocolate spread that is free of animal and dairy products. There are also several varieties of these available online, in health shop and supermarkets now. Instead of the chocolate spread you could also use a nut butter or a chocolate nut spread. There are several of these that can be bought including those made from almonds, cashew, peanuts and hazelnuts.
Delicious Banana and Chocolate Wrap
1 small banana, sliced thinly
1 tbsp of rice crispy cereal
1. Spread the wrap with chocolate spread. You can use as little or as much as you wish.
2. Place the banana is the centre of the wrap and sprinkle the crispies over the top.
3. Fold over the bottom of the wrap and roll it up.
This tasty vegetarian pasta dish can be made quickly and easily. It can also be chilled and reheated later. If you omit the Quorn or substitute it for a suitable vegan alternative and use a dairy free cheese sauce powder this vegetarian pasta can also be made vegan.
Serves 2 as a main dish but can also be used as a side dish or served with salad and french bread or baguettes.
1 tbsp olive oil
150g (5oz) gluten free pasta
300ml (10oz) soya milk
4 tbsp cheese sauce powder
150g (5oz) tinned mixed beans (drained weight)
100g (3.5oz) Quorn bacon lardons
1. Cook the pasta according to the packet instructions. Drain, rinse and set aside.
2. Fry the Quorn bacon in the olive oil for 5 mins, stirring.
3. Add milk and cheese sauce powder and stir. Bring to the boil stirring constantly until the sauce thickens. Reduce the heat.
5. Add the beans and simmer for 5 minutes to cook the beans.
6. Add the cooked pasta and stir to combine and warm through.
To vary the pasta different types of beans such as haricot, black-eyed, or cannellini could be used. The cheesy bean could also be served on top of spaghetti instead of with pasta.
This vegan salad can be made quickly and varied to suit your own tastes. The pretty, colourful and healthy salad is also gluten free and will last for several days in a sealed container in the fridge.
1/4 cup cooked quinoa
1/2 cup cooked sweetcorn
1 large cooked beetroot, diced
1/2 cup diced cucumber
2 tomatoes, diced
4 spring onions, finely sliced
1 granny smith apple, cored and diced
1 cup mixed salad leaves, chopped finely
1 cup grated carrot
1 tbsp flax seeds
1 tbsp sesame seeds
2 tbsp cranberries
Add all the ingredients to a large bowl and mix well to combine evenly.
This vegan salad can easily varied to suit your own tastes or to include whatever foods you have to hand. Some suggestions for variations include using different onions, red or white onions could be sliced and chopped for example. Sultanas and raisins also work well in this salad or a combination of several dried fruits could be used. There are a variety of seeds that could be used such as pumpkin, hemp, linseeds and sunflower seeds, all of which contain a variety of vitamins and minerals.
If you do not have to avoid gluten cous cous could be used in place of the quinoa. Wheat berries, rice, cooked lentils or millet could also be used to add variety.