vegan recipes without the things you can do without

Category: mild

Frozen Coriander

Frozen Coriander

This isn’t a meal you have to prepare in advance, but I do love to have coriander (cilantro) on hand in the freezer at all times. Whilst it’s available frozen in some big and speciality supermarkets, it’s very costly. You can grow your own coriander, […]

Tomato Vegetable Sauce

Tomato Vegetable Sauce

Tomato Vegetable Sauce The versatility of this tomato sauce is phenomenal. You can use it as the base of any tomato based dish like curry, ratatouille, bolognese sauce or as a pizza or bruschetta topping. You can add whatever vegetables you like, the ones in […]

Open Falafel Wrap

Open Falafel Wrap

Open Falafel Wrap

During my student days in City of Bristol College my favourite treat for lunch was a trip to the falafel van outside the Hippodrome, by the fountains. It was so exotic to me and I’d have a hot styrofoam cup of strong black coffee. Falafels have the best crunch and squishines if they’re done right and I’ve spent years chasing the flavour. The secret, in my opinion, is making sure they’re well-cooked without getting burnt – nothing worse than undercooked chickpeas (or maybe that’s just me).

No Meat Substitutes

I’ll post a falafel recipe soon but for this wrap you can just use four small pre-cooked snack falafels, or frozen ones. Watch out because some of the frozen falafels have breadcrumbs. This video shows you how to make fresh falafel easily from scratch using tinned chickpeas, so they’re very affordable.



However you get them, make sure they’re nice and hot when you’re assembling and try to get a crispy coating.

Small Wraps

Lidl do packs of small wholemeal wraps, which is what I used. I’m being tested for gestational diabetes so trying to keep my carbs low and this recipe kept my blood sugars down, even with the wrap, hummus and falafel. To refresh stale/dried out wraps, you can just rinse them in water, rub with a little oil and fry in a large frying pan.

Hummus

Use a tin of chickpeas or homecooked chickpeas to make hummus (recipes coming soon!) or just buy it pre-packaged, it’s also spelt houmous. I quite like the tinned hummus that you can get in some corner shops. It lasts forever on the shelf so if you want some all of a sudden but can’t be bothered to blend them and make some fresh, it’s there when you need it. The magic ingredient in hummus is tahini which gives it a strong nutty, almost caramelised flavour.

Open Falafel Wrap

First step is to cook down your veggies. You can use any vegetables you like, my favourites are courgette and frozen mixed peppers because this works out inexpensive and I love the flavours and minimum prep time. You could also use a frozen chargrilled veg mix, aubergine, chopped cauliflower or even kale. I use a little olive oil but you could use water if you’re oil-free, plus some salt, garlic and chilli flakes (totally up to you on the chilli, I like everything with a kick!)

frying veggies - courgette and peppers with chilli flakes
frying veggies – courgette and peppers with chilli flakes

When the veggies are cooked down to your liking, put them aside whilst you cook your falafel, heat up your wrap and and grate the carrot. I like to use a julienne peeler (click here) to get long thin strips but you can just as easily grate it, or really finely slice the carrots.

Open Falafel Wrap

April 5, 2020
: 1
: Easy

Tasty and easy recipe that looks like a real treat and contains so many strong flavours and different textures

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Ingredients
  • olive oil
  • salt and pepper
  • half a courgette
  • handful frozen sliced mixed peppers
  • chilli flakes
  • half a carrot, shredded
  • lemon juice
  • fresh mint and coriander (to taste)
  • four small falafel balls
  • 1 small wholewheat or gluten free tortilla wrap
  • tablespoon hummus
  • 2tsp vegan unsweetened yogurt
Directions
  • Step 1 1. Fry the veggies in olive oil and seasoning to taste, with as many chilli flakes (red pepper flakes) as you like.
  • Step 2 2. Shred the carrots, add salt and lemon juice and some of the herbs and set aside to soften
  • Step 3 3. Reheat or cook the falafel balls according to the instructions then cut each in half
  • Step 4 4. Heat the tortilla wrap in a dry frying pan, rubbing with a little olive oil first if you like
  • Step 5 5. To serve, spread the hummus on the hot tortilla then pile on the cooked veggies, falafels, yogurt and the remaining herbs. Drizzle with olive oil if you like extra richness
  • Step 6 6. Serve next to the carrot slaw (I like to pile it on top before eating)



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open falafel wrap - hummus, veggies, falafel, mint and vegan yogurt with carrot slaw
open falafel wrap – hummus, veggies, falafel, mint and vegan yogurt with carrot slaw
Low Carb Bolognese

Low Carb Bolognese

This low carb bolognese is the cornerstone of our family meals. Pasta has always been a staple of my diet, and as a family we eat it two to three nights a week. Since becoming vegan three years ago, I’ve kept our family’s diet very similar, […]

Vegan Pancetta Pizza

Vegan Pancetta Pizza

This vegan pancetta pizza is mouthwateringly delicious and would impress even meat-loving friends and family. It’s perfect for autumn/fall when the season conjures up romantic images of bonfires and smoky food, toffee apples and fireworks in crispy electric air. The “magic” ingredient is vegan pancetta, […]

Gluten-free vegan omelette

Gluten-free vegan omelette

Gluten-free vegan omelette which can eat to your heart’s content with this super easy recipe. I’ve been meaning to write out this recipe for ages now because it’s such a staple in my kitchen, it’s vegan, it’s budget friendly and it’s super quick to whip up. I find it very comforting to eat and I count it as free on Slimming World… I have no idea if it is or not but it’s an egg substitute that’s high in protein and fat-free, made of chickpeas (which are free) and it’s not a flour as it’s grain-free. When I seriously follow Slimming World I eat this several times a week and lose weight, and I’m happy to eat it as free when it has fewer calories than animal eggs.

You can buy egg replacers and omelette mixes in health food shops but I find them a bit over-priced for what’s essentially just gram flour and seasonings. If you like, make the dry mix up in advance then just add a few tablespoons to some sauteed veggies whenever the mood for omelette takes you! Although not typically a paleo ingredient, the Paleo Veganista says:

The chickpea is, however, considered a vegan staple–and chickpea flour is nutrient-dense and low in carbohydrates compared to wheat, rice, corn, and other grain flours

The dry mixture for the gluten-free vegan omelette can be as unique as you are. If you love oregano then put some dried oregano into the mix. If you’re not keen on onion and garlic powder, or don’t eat those for religious reasons (or you’ve run out!) then leave them out or substitute for asafoetida. I tend to put in all three because I like my vegan eggs really flavourful.

Salt

You can leave out the salt completely but the eggy flavour comes from kala namak (black salt). Perhaps add a little stock powder or pink salt too, depending on your tastes.

Spanish Gluten-Free Vegan Omelette

You can turn this into a Spanish gluten-free vegan omelette by par-boiling some peeled and roughly diced potatoes. Let them dry out in a colander then saute with sliced Spanish onions and slices of garlic in lots of good quality olive oil. Only when the mixture is going golden and the potatoes are fully cooked should you add the egg-free dry mixture

Gluten-free vegan omelette

October 26, 2019
: 2
: easy

Super easy and inexpensive gluten-free vegan omelette which ticks so many boxes and takes just minutes to make

By:

Ingredients
  • chickpea flour (gram/besan)
  • onion and garlic powder (optional)
  • asafoetida (optional)
  • stock powder (optional)
  • black salt
  • turmeric
  • ground black pepper
  • water
Directions
  • Step 1 Mix all the ingredients in a bowl and store until needed. Use your own judgement to gauge the quantities, add as little or as much of anything as you like
  • Step 2 When you’re ready to cook, you can saute some veggies such as courgette (zucchini), mushrooms, peppers, kale, anything you like.
  • Step 3 Use a non-stick pan and a wooden spatula. Add a few tablespoons of your powdered mixture and mix well. Don’t worry about lumps.
  • Step 4 Get a mug of cold water beside you and add a little at a time, stirring well. It will go from being a powder to a thick dough, then as you add more water, it will turn into a something resembling a thick paste
  • Step 5 Stop and spread the mixture over the base of the pan and cook for a few minutes, being careful not to burn
  • Step 6 Put the pan under a grill (broiler) for a few minutes until the top turns golden. Leave to set for a few minutes then you can slice and serve
gluten-free vegan omelette recipe from Recipes Without
gluten-free vegan omelette recipe from Recipes Without

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Greek Style Cashew Yogurt

Greek Style Cashew Yogurt

This super thick greek style cashew yogurt has just two ingredients, is raw vegan, gluten-free, nut-free*, high in protein and low in carbohydrates and low GI. It’s thick and creamy without being super full of fat, plus you can rest assured the fat you’re getting […]

Basmati Rice Hack

Basmati Rice Hack

This literally couldn’t be easier and for the microwave-owning vegans out there this basmati rice hack will save you so much time and washing up. You simply get a microwavable glass dish like this Pyrex casserole dish, it doesn’t need a lid but they’re handy […]

Oat Milk

Oat Milk

Oat milk recipe that’s super easy and dairy-free. Vegan, gluten free, raw, paleo, low fat, low carb and full of yumminess. This no-cook recipe is super quick and gives you a plant milk that goes great on cereal and in cooking. It’s not ideal for hot drinks and needs a bit of a shake before use but it’s the best on budget for DIY milk recipes.

You can strain this through an old (clean) baby muslin but I find if you squeeze too hard the oats come through a bit. I remember my grandmum always used to strain fruit through a fine synthetic netting that she’d had for decades. You can ask around/Freecycle/Facebook selling groups if you like to see if anyone has some going spare or invest in a nut milk bag. They might be plastic, but these are meant to last a lifetime and you can use them for making tofu too. The reinforced stitching stops everything coming through the sides, which happens with muslin, they fall into the bowl meaning you have to strain it all again so the bags are so much easier.

You need a really strong blender for this. I don’t think you have to spend a fortune and we’re on our second generation of Hinari Genie. The first one we had for about four years and we use it at least twice a week, usually more.
Oat Recipes Without.... dairy and eggs. Vegan, gluten free, raw, paleo, low fat, low carb and full of yumminess. No-cook recipe for a milk that goes great on cereal and in cooking
Ingredients
cup* oats (any kind)
4 cups water
tbsp oil (flavourless, like rapeseed oil)
tsp agave syrup
pinch salt

Recipe
Put all ingredients into a blender and blitz for about a minute. You can check it then to make sure you like the flavour, and add more water or oats if you like. Sometimes I end up adding a little more salt which gives it that “milk” flavour. You might want that if you’re transitioning then gradually reduce the amount. You might not need any syrup at all and don’t be afraid to leave out the oil, syrup and salt altogether if you prefer. They’re just for flavour.

NB this milk isn’t fortified so please be careful that you’re getting your calcium and iron and if in doubt talk to a nutritionist. This is NOT meant as a breastmilk substitute, although it’s lactogenic meaning that you might get a boost to your supply if you’re nursing.

*I’m using the term cup in a really loose sense. You can use any cup or mug, just to get the ratio right. Just adjust the oil and salt to taste.

Easy Oat Milk from Recipes Without. Vegan, gluten free, raw, paleo, low fat, low carb and full of yumminess. No-cook recipe for a milk that goes great on cereal and in cooking
Easy Oat Milk from Recipes Without. Vegan, gluten free, raw, paleo, low fat, low carb and full of yumminess. No-cook recipe for a milk that goes great on cereal and in cooking

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Vegan Milk Bread

Vegan Milk Bread

How do you make vegan “milk bread”? Substitute the milk with oat milk, which you can even make yourself. If you’re on a lupin free diet then carefully check the label of your breadmix and use a trusted brand (I love Carr’s for a simple white […]