A vegan diet is hard to maintain on its own. Adding gluten-free to the mix makes maintenance of the diet even more complex. These diets are also not easy on the wallet. Your diet should also be healthy and diverse enough so you don’t get frustrated. Try these delicious and healthy recipes that are also vegan and gluten-free.
Furthermore, we’ve included tips and advice below to help you navigate the world of a vegan gluten-free diet. So make sure you just don’t read them but incorporate them into your daily routine!
What Is a Vegan and Gluten-Free Diet?
A vegan diet only includes plant-based non-animal-derived food ingredients. This means no eggs and dairy as well. All sources of food ingredients must be derived from plants or artificially developed.
Plant-based milk such as cashew, almond, soy, or rice milk is considered vegan. You can eat tofu, artificial hams, chicken, and sausage that are vegan certified. Oils include almonds, sunflower, soybean, and peanut oils.
Gluten is a protein that is found in flour, barley, and rye. It can be added artificially as a thickener agent as well.
Bread, pasta, beer including cereals and oats that are not labeled gluten-free all contain gluten.
All foods that are vegan are not gluten-free unless specified. So read the labels carefully before buying anything.
Based on the description above, you can understand how picky one must become when one adopts a vegan gluten-free diet. But thankfully, there are many great ideas on how to make healthy snacks for picky eaters.
5 Tips to Properly Plan a Vegan and Gluten-Free Diet
● Buy Lots of Staples
Stocking up on staples such as rice, lentil, beans, gluten-free pasta, quinoa, oats, and other grains would make planning and making the meals easy.
● Avoid Processed Foods
Although processed foods with the taste of meat or fish sound exciting, they can weigh heavy on your wallet. Instead, natural veggies, fruits, nuts, and tofu will be more affordable sources of protein.
● Carefully Read the Labels
You should carefully Read the labels so that the foods are both vegan and gluten-free.
● Opt for Alternatives
Grains such as quinoa, amaranth, corn, and buckwheat can be great alternatives to wheat. Tofu and nut milk can be good alternatives to meat. You can buy spirulina powder or other superfoods to increase the nutritional value of meals.
● Try DIY
Buying everything from shops can be expensive. You can make nut milk at home. You can also make gluten-free flour and pasta with lentil or gram flour at home.
10 Recipes for a Vegan and Gluten-Free Diet
Now that you know what a vegan gluten-free diet looks like and how to maintain one, let’s now look at some of the best recipes for some delicious dishes!
1. Curry with Brussel Sprouts
Ingredients
Sesame oil, onion, garlic ginger, Brussel sprouts, carrots, potatoes, tahini, sesame seeds, turmeric, chili peppers, black pepper, and salt.
Cooking Process
Clean and cut the Brussel sprouts along with the other vegetables. Make sure they are of the same size. Chop the garlic, ginger, and onions thinly as well.
Put oil in a pot and throw in the sliced onion, ginger, and garlic. Let them soften and simmer. Be careful that they don’t turn brown. Then put in the chopped vegetables. Evenly coat them in the oil. Then pour in the coconut milk. Let it simmer until the vegetables soften. While it does that gradually add the turmeric, tahini paste, soy sauce, chilies, rice vinegar, and the seasonings.
Let the curry cook for a while. You’ll know it’s ready when the vegetables have softened and the gravy has reduced a bit.
You can garnish it with toasted sesame seeds and sesame oil. It goes well with any rice or noodles.
2. Jackfruit Carnitas in a Slow Cooker
Ingredients
Unripe jackfruit, Mexican salsa, chili powder, dried onion powder, jalapenos, garlic powder, oregano, cayenne pepper, paprika, cumin, cornstarch, salt, black pepper, and lime juice.
Tortillas to serve with.
Cooking Procedure
You can mix all the spices in a bowl first. Drain and rinse the jackfruit if you’re using a canned version. Make sure the jackfruit is as dry as possible. Then add all the ingredients to the slow cooker with a little oil of your choice with some water. Cook for 6- 8 hours. Reduce gravy to a point that you want.
Serve on top of tortillas with salsa.
3. Vegetable Tacos
Ingredients
Zucchini, corn, bell peppers, corn tortillas, taco seasoning or dried onion powder, cumin powder, garlic, chili powder, salt, and black pepper.
You can also use pickles, vegan cheese, avocado, corn, salsa, or black beans as garnishes on the taco.
Cooking Procedure
Cut the vegetables into small bite size pieces and spread them evenly on the oven tray. Drizzle a little oil on them. Then bake in the oven for 10- 15mins or until they are cooked.
Mix the baked veggies in a bowl with the spices. Assemble them in your taco with your favorite garnishes.
4. Vegan Chili with Red Pepper
Ingredients
2 cans of your favorite beans, Roasted Red Peppers, Chopped Onions, Garlic, Vegetable Broth, Tamari Soy Sauce, Curry Powder, Ancho Chili powder, and Cumin Powder, Salt, and Pepper.
You can add vegetables to this recipe as well. Make sure you’re cutting them in small shapes so they are cooked quickly.
You can also add brown sugar, cocoa, paprika, and some olives to increase the flavor of the dish.
Cooking Procedure
Heat up a pan with some oil and saute the onions and garlic making sure that they don’t brown. Add broth and cook until translucent. Then add the beans, vegetables, roasted peppers, and spices.
Mix well and let simmer for 15- 20 minutes. Add more broth if needed and reduce to your preferred point.
Taste the chili and add salt and pepper to your liking. You can blend half of the chili with an immersion blender to make it more creamy and dense.
5. Noodles with Sesame
Ingredients
Vegan noodles of choice, coconut aminos, rice vinegar, garlic powder, ginger powder, sesame seeds, sriracha, brown sugar, sesame oil, cilantro, salt, and pepper.
Cooking Procedure
Cook the noodles as you would normally. Mix the other ingredients for the sauce. Toss the hot noodles in the sauce. Garnish with toasted sesame seeds.
6. Oat and Quinoa Waffles
Ingredients
Half cup quinoa, one cup gluten-free oats, half tablespoon baking soda, 1 tablespoon flax meal, one cup sweetened almond milk, salt, cinnamon powder, and maple syrup.
Cooking Procedure
Blend the dry ingredients first. Make sure the quinoa and oats are finely mixed. Then add the maple syrup and almond milk. Blend until the mixture is combined well. The batter should be thick. Then cook it in your waffle iron as you like.
You can serve it with more syrup and fresh fruits.
7. Porridge with Strawberries and Cream
Ingredients
A handful of strawberries. A single can of full-fat coconut cream, gluten-free rolled oats, maple syrup, and salt.
Cooking Procedure
Keep the coconut can in the fridge. This will make the fat accumulate at the top. Scoop up the fat and mix with some maple syrup in a bowl. Set this aside for toppings.
In a pot cook the rolled oats with some water, the remaining coconut cream, and half of the strawberries.
Take the remaining strawberries and simmer them with some maple syrup and lime just until they soften a little but still hold their shape.
Assemble everything in a bowl. Put the coconut cream and maple syrup mix on top of the porridge and the strawberry compote on top of that.
8. Overnight Oats with Berries
Ingredients
Oatmeal, chia seeds, maple syrup, plant-based milk of choice, salt, fresh berries, and almond slices.
Cooking Procedure
You don’t have to ‘cook’ anything. Just put the oat and chia seeds in a jar and soak them in vegan milk and maple syrup. Refrigerate them until the next morning.
For breakfast mix fresh berries and some almond slices with the overnight oats and it’s ready!
9. Broccoli and Cauliflower Salad
Ingredients
Half head of broccoli and cauliflower, oil, carrots, radishes, spinach, 1 blood orange, 1 pomegranate, sesame seeds, cilantro or parsley, salt, and pepper.
For the dressing take half a cup of soy milk, 1 tablespoon garlic powder, 1 tablespoon tomato paste, 1 tablespoon mustard, 2 tablespoons rice vinegar, 1 tablespoon olive oil, and salt and pepper to taste.
Cooking Procedure
Slowly pan sear the cauliflower. When it starts to darken add the broccoli. Make sure to cut them thinly and in equal sizes.
Thinly slice the carrots and the radishes. Clean and roughly chop up the spinach and cilantro as well. Cut the oranges into small bite size pieces and take out the seeds of the pomegranate.
When the cauliflower and broccoli are ready, put all the ingredients in a bowl and toss them with the dressing. Garnish with the sesame and pomegranate seeds.
10. Kale Salad with Oranges
Ingredients
Oranges, kale, lemon, boiled chickpeas, mustard paste, apple cider vinegar, hemp seeds, ginger powder, and salt.
Cooking Procedure
Cut and take out the juice of one lemon. Cut and remove the stems of the kale. Wash them properly and put them in a bowl. Pour the lemon juice on top of the kale and mix well until the leaves are slightly wilted.
Cut the orange. Take the juice out of one half and cut the other into small bite-size pieces.
Take the rest of the ingredients and combine them with the orange juice. This is your dressing. Pour this dressing evenly on the kale and mix thoroughly. Garnish with the orange pieces and hemp seeds and your salad is ready!
Conclusion
A vegan and gluten-free diet excludes some very important nutrients from your diet. You need to find substitutes for those either in the form of other foods or supplements. Thus, it is important to choose your meals well. These recipes are packed with some of the most necessary nutrients and they are sufficiently tasty and easy to make as well. So make sure to try them all!
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