- Food and Cooking
Five Delicious Gluten Free Vegan Comfort Food Recipes
Many people who are unfamiliar with the vegan diet think that it consists of only eating huge amounts of salad, vegetables and fruit. While many vegans do chose to eat this way, a vegan diet can be followed in many ways – some people may choose to eat only natural foods, some only eat raw foods and other still may rely mainly on purchased convenience foods such as burgers, mock meats and ready-prepared meals. In fact there is a huge selection of foods that are suitable to be eaten while following a vegan or plant based diet.
However for people that need to also avoid eating gluten, it can feel as if this selection has been vastly reduced because many products and foods will now be off limits. Many mock meat products are made using wheat, for example and even specially produced free from foods contain ingredients that are not vegan friendly. Many supermarkets now sell a range of breads, cakes, biscuits and other products that are suitable for a gluten free diet, but these are often not vegan due to containing eggs, dairy products or honey. Baring this in mind it is easy to see why people may feel overwhelmed by the task of finding or creating delicious gluten free vegan food. It may even seem like an impossible task, especially for people on a limited budget or who have few options regarding where they shop. But all is not lost, with a bit of creativity even the most seemingly basic or plain foods can be combined into delicious and nutritious comforting foods.
1. Gluten Free Vegan Leek and Potato Soup
This classic soup is perfect warming up on chilly winter days. It can be created easily using a slow cooker and everyday ingredients and despite not containing dairy products, has a lovely velvety and creamy feel.
550g (19oz) white potatoes
100g (3.5oz) leek
1 litre Marigold vegetable stock (or other gluten free vegan stock)
Freshly ground sea or Himalayan salt and black pepper
1. Chop the potatoes in chunks and place in the slow cooker. You don’t need to peel them, unless you wish but do remove any damaged parts.
2. Cut the leek in half lengthwise and then cut into chunks. Add this to the slow cooker.
3. Pour over the stock and cook for approximately 6 hours on low or 4 hours on high.
4. Blend the soup until smooth. More water can be added at this point to achieve a thinner soup, if desired.
5. Season to taste and serve.
2. Chickpea Stew
This chickpea stew is a hearty and comforting dish that is packed with goodness. Chickpeas are a good source of protein and contain a range of vitamins and minerals. These include vitamin A, C and D, niacin, folate, calcium, iron, zinc and magnesium. This versatile pulse is also low in fat and provides a source of fibre. The recipe shows the stew served with rice but it also delicious with mashed potato or can be used as a filling for jacket potatoes. The full recipe can be found at https://healthiersteps.com/recipe/chickpea-stew-gluten-free-vegan/
3. Gluten Free Vegan Cheesy Pasta with Broccoli
There are many varieties of gluten free pasta that are also suitable for a vegan diet. This can be bought in a range of shapes and sizes including macaroni, Conchiglie, penne and fusilli. Gluten free vegan pasta can also be bought online from websites such as Amazon and eBay. This delicious and filling recipe uses dairy free cheese spread and soya milk to create a creamy sauce that clings well to the pasta. The recipe serves 3-4 people and the ingredients used are:
- pasta shells
- vegan spread
- garlic clove
- Marigold vegan stock
- nutritional yeast
- vegan cheese spread
- Salt and pepper
The full instructions for the gluten free vegan cheesy broccoli pasta can be found on The Elderberry Kitchen website.
5. Gluten Free Vegan Highland Stew
500ml Marigold vegan stock
½ onion, diced
1 clove garlic, minced
30g (1oz) leek, halved and sliced
50g (1.7oz) carrot, sliced
100g (3.5oz) potato, cut into small dice
30g (1oz) pearl barley
30g (1oz) red lentils
20g (0.7oz) broccoli stalk, cut into small dice
A little oil for frying
1. Fry the onion and garlic in a pan for 2 minutes.
2. Add the carrot, leek, potatoes and broccoli stalk. Stir until mixed well.
3. Pour over the stock and bring to the boil.
4. Reduce the heat and simmer covered for approximately 30 minutes, or until the vegetables, pearl barley and lentils are tender.
5. Gluten Free Vegan Quinoa Chilli
Unlike a lot of vegan chilli recipes this one uses no meat substitute and so is also soy free. It is mildly spicy but this can be increased by adding more chipotle and chilli powders or by using a hotter variety of chilli pepper. No oil has been including in the recipe keeping the fat content low and also suitable for anyone on an oil free diet.
1 onion, finely diced
1 bell pepper, deseeded and diced
3 cloves garlic, minced
340g (12oz) tinned mixed beans (or prepared dry beans)
1 tbsp chilli powder
½ tbsp cocoa powder (can be substituted with a square or two of dairy free dark chocolate)
2 cups water or vegan stock
1 tsp ground cumin
1 tsp smoked paprika
1/8 tsp chipotle powder
500g (14oz) tinned chopped tomatoes
¾ cups tinned sweetcorn
¼ cup frozen or fresh peas
1/6 cup uncooked quinoa
Salt and pepper
1. Heat the onions and garlic in a pan with a little water so they don’t stick. Once softened add the pepper and cook for 1 minute.
2. Add the remaining ingredients and stir until well combined.
3. Bring to the boil. Reduce the heat and simmer, covered for 20-25 minutes until the quinoa and pepper are tender.
This recipe can also be cooked in a slow cooker. Cook on high for 4 hours or low for 6 hours.