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A post shared by Jana – The Vegan Monster (@theveganmonster) on Jan 8, 2020 at 11:04pm PST

I have three mature zucchini plants in the garden. And they have been supplying me with fruits for the last few months. Every now and then I overlook one fruit and suddenly, boom, it is huge! So I have made lots of stir frys with zucchini. And a few soups (it works really well when blended roughly). And now: zucchini fritters!

At the same time, I’m having another pantry challenge. That means, I’m using ingredients up before I buy new ones. One of those slightly unpopular ingredients is corn flour. But, as it turns out, they are an amazing ingredient for vegan and gluten-free zucchini fritters! Yay!

These zucchini fritters really are super easy to make. They have a lovely texture and the added oregano allows for a very delicious, summery flavour. I already made a few batches more. Because they are an amazing addition for the lunch box. And of course they are vegan, gluten-free and without oil. Triple yay!

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Vegan Zucchini Fritters with Paprika Sauce (Gluten-Free & Oil-Free)

When zucchinis are in full swing, these fritters are the perfect way to use them up — simple to make, wholesome, and full of fresh flavor. Made with buckwheat and corn flour, they’re entirely gluten-free and fried without oil. The creamy paprika sauce ties everything together, making this dish light, summery, and totally satisfying.

Course Appetizer, Main Dish, Side Dishes

Cuisine International

Diet Gluten Free, Low Fat, Vegan

Keyword Dip, Fritters, oil-free, Paprika, Summer, Zucchini

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Resting Time 30 minutes minutes

Total Time 1 hour hour 10 minutes minutes

Servings 7 fritters

Equipment

• Grater
• non-stick frying pan
• Blender

Ingredients

For the fritters:

• 450 g zucchini grated
• 100 g cornflour
• 2 tablespoon buckwheat flour
• 1 heaped tablespoon psyllium fiber
• 1 teaspoon salt or less if desired
• 1 teaspoon oregano
• a few pinches chilli

For the paprika sauce:

• 70 g cashews
• 125 ml water
• 50 g zucchini
• 1 small garlic clove
• 1 tablespoon paprika
• salt to taste

Instructions

• For the fritters, combine al ingredients in a bowl, stir to combine. Then let rest for approx. 30 minutes.
• Preheat very good non-stick frying pan, or cut a piece of baking paper to size and place in pan (can be reused several times). In the meantime form fritters with wet hands.
• Place in frying pan and cook for approx. 15 minutes on medium low heat until they start to turn golden. Then flip and cook on the side until done.
• For the paprika sauce, blend all ingredients in a powerful blender until smooth.

Notes

Enjoy!

Please let me know what you think about this recipe, I’d love to hear from you! And if you remake this recipe, please share the picture with me on Pinterest, Instagram or Facebook.

The base of this dressing is:

1/4 cup cashews (or other nuts)
1/4 cup water
OR some plant-based yogurt (I looove Raglan coconut yogurt)
1 to 2 tablespoon of apple cider vinegar
1/2 teaspoon coconut sugar (or other sweetener)
salt and pepper to taste
a bunch of herbs (my favourites: parsley and dill)
additional options: chopped spring onions and/or minced garlic…

Instructions:

1. If using the nut option, blend cashews with water until smooth (a small bullet blender is best for this).
2. Transfer creamed cashews (or yoghurt) to a dressing jug or serving bowl.
3. Add apple cider vinegar, coconut sugar, salt & pepper to taste and stir well to combine.
4. Then either shortly blend some herbs or chopped them finely and stir into the dressing as well.
5. Store chilled until serving. Use within approx. 3 days of making.
Enjoy!
Please let me know what you think about this recipe, I’d love to hear from you! And if you remake this recipe, please share the picture with me on Pinterest, Instagram or Facebook.
 

I love how these dressings are not only vegan and gluten-free but they also don’t need additional oil. Yes, the cashews naturally contain oil. And that is something that is actually a good thing – in balance of course. Make sure to add a good source of Omega 3s to your diet. (I am not a trained nutritionist. If you have questions or worries, please consider taking professional advise).

What I also like about this dressing, it’s super easy to make without any elaborate preparation. It yields about 250ml, but it tends to thicken up a bit. Simply water it down if needed

Makes approx. 250ml:

3/4 cup (110g) cashews
100g carrot
1.5cm piece ginger (or more if you like)
1/2 teaspoon ground turmeric (or fresh if you like)
2 small garlic cloves
1 tablespoon apple cider vinegar
1/4 teaspoon salt (or to taste)
1/2 cup (125ml) water

Instructions:

1. Blend all ingredients in a powerful blender until smooth.

2. Transfer into serving bowl or dressing container. Keep in fridge and use within about 3 days or so.

3. Should thicken up too much, just add a little extra water.
Enjoy! 

Please let me know what you think about this recipe, I’d love to hear from you! And if you remake this recipe, please share the picture with me on Pinterest, Instagram or Facebook.

The meal that we had that night came with these yummy vegan and gluten-free wraps. She had made them with kumara (sweet potato) and some gluten-free flours. It sounded soooo easy. So I thought, I will try and make these too. Turns out it wasn’t that easy. It actually wasn’t so much the mix of ingredients, it was the method of cooking, that proofed to be challenging.

Let’s say it took me a while to figure out how to cook these wraps without using oil. And yes, there was a small amount of swearing involved.

The simple paper trick for perfectly flexible pumpkin wraps

But I got there in the end. The solution might sound a little odd at first, but it worked very well. I used baking paper. In the frying pan. Cut to size. And it worked a charm. No oil needed. And it creates a super soft, slightly spongy but moist and flexible wrap.
It’s important to let them cool down first. It takes a little while to make these. A perfect meal to make together with friends and or loved ones.

So yeah, I am pleased to say that this recipe for pumpkin wraps turned out to be as always vegan, gluten-free and without added oil.

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Pumpkin Wraps (Vegan, Gluten-Free & Oil-Free) with Spiced Chickpeas

These pumpkin wraps are one of those recipes that make you wonder why you didn’t try them sooner. They are vegan, gluten-free and can be made completely oil-free, yet stay soft and flexible enough to roll without breaking.

The secret isn’t a long ingredient list, but a simple parchment paper trick in the pan, which keeps the wraps moist while cooking. Filled with warmly spiced chickpeas and fresh greens, they make a comforting, wholesome meal that’s perfect for sharing.

Course Main course (light)

Cuisine Mexican

Diet Gluten Free, Vegan, Vegetarian

Keyword chickpeas, comfort food, oil-free, plant-based, Pumpkin, soy-free, Wraps

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

batter thickening time 20 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 4 portions

Author The Vegan Monster

Equipment

• Blender
• Large non-stick pan
• Parchment paper (cut to pan size)
• Small saucepan with lid
• Cutting board
• Sharp knife
• Spatula
• Measuring cups

Ingredients

For the wraps:

• 150 g cooked pumpkin
• 375 ml water
• 110 g rice flour
• 35 g buckwheat flour
• 1 tablespoon psyllium fiber husk
• 1/2 teaspoon salt
• 1/2 teaspoon cumin seeds

For the chickpeas:

• 1 small onion finely diced
• some cooking oil or water for oil-free option
• 1 teaspoon cumin seeds
• 150 g sprouted chickpeas
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground coriander
• 1/2 teaspoon turmeric
• chili powder to taste
• 1-2 cups water
• salt to taste

Instructions

• For the wraps, blend water and cooked pumpkin in a blender. Add remaining ingredients and blend smooth. Let sit for approx. 20 minutes. The mixture should thicken quite well.
• In the meantime, start preparing the chickpeas. Heat a small pot with some oil or water. Add onions and cumin seeds and cook until golden.
• Add remaining spices, chickpeas and water. Cook on low heat with a lid on. I use sprouted chickpeas. They tend to soak quite a bit of fluid. I recommend to start wit one cup of water and add more as needed. I cook these for quite a while so that they can soak up the flavours of the spices.
• When the mixture for the wraps has thickened up, preheat a frying pan on low-medium heat. Place a piece of baking paper inside the pan. Pour a portion of dough onto the baking paper and spread it out thinly.
• Cook it until the top part has become dry to touch. Then scoop the wrap out of the pan, paper and all. Place another piece of baking paper into the frying pan, then flip the wrap onto it. Cook until the wrap is browning up and the top baking paper peels off easy. Let cool down on a cooling rack.
• Repeat this step until al the wraps have been cooked (the baking paper can be re-used for this). In the meantime the chickpeas should be ready to be served with the wraps. Some fresh greens and chopped veges go very well with these wraps.

Notes

Enjoy! 

Please let me know what you think about this recipe, I’d love to hear from you! And if you remake this recipe, please share the picture with me on Pinterest, Instagram or Facebook.

What I love so much about this salad dressing, it’s super easy to make. And it lasts a while when chilled. I would recommend to use it within approx. 3 days after making.

This is a basic recipe. You can do lots of variations, combine different sorts of nuts for example. While I have used almonds, you can also use cashews, or macadamias etc. in this yummy vegan salad dressing. Beetroot can be cooked or raw.

Makes approx. 200 ml

1/4 cup (35g) almonds (or any other nut), soak in water for at least 8 hours, rinse and drain
1/2 cup (125ml) water
40g beetroot (or more if you like), cooked or raw
1 tablespoon apple cider vinegar
1 teaspoon mustard
1 garlic clove
salt to taste

Instructions:

1. Place all ingredients in a powerful blender and blend until smooth.

2. Transfer to serving container. Then rinse the blender with a tiny bit of water and add to the dressing.

3. Keep chilled and use within approx. 3 days after making.

Enjoy! 

Please let me know what you think about this recipe, I’d love to hear from you! And if you remake this recipe, please share the picture with me on Pinterest, Instagram or Facebook.

It works for a classic salad as well as potato or pasta salad, and it also makes a delicious addition to a Buddha bowl.

As always, this recipe for super easy capsicum salad dressing is vegan, gluten-free and without added oil.



Makes approx. 250ml (about 4 portions):

100g red capsicum
1 small carrot (zucchini works well too)
1/2 cup (70g) cashews
1/4 cup (60ml) water
2 tablespoon apple cider vinegar
salt to taste

freshly chopped spring onion or chives

Instructions:

1. Blend all ingredients but the spring onions in powerful blender until smooth.

2. Transfer to a serving bowl or mug, add chopped spring onion or chives.

Enjoy! 

Please let me know what you think about this recipe, I’d love to hear from you! And if you remake this recipe, please share the picture with me on Pinterest, Instagram or Facebook.

You can use beans in stir-fries, home-made spread, soups and stews and many other vegan dishes. But every now and then I like them as a taco filling

Just lately I’ve been experimenting with fruity additions like persimmon in my stir-frys. It was amazing! So I tried it in my favourite bean taco filling. It goes very well with the chilli! If you don’t have persimmons you could also use mango or peaches.

I have used dried beans, which I first soaked in water over night and then cooked. To have a little stash of cooked beans at hand you can always cook up a big batch and freeze it in portions. Just defrost them or rinse in a sieve with warm water when you need them

Makes filling for approx. 12 tacos:

3/4 cup dried beans (160g), soak them overnight and cook them until soft
(makes 2 cups (350g) of cooked beans)

1 small onion, finely chopped
1 tablespoon olive oil or 2 tablespoon water for oil-free option

1 capsicum, finely chopped
1 persimmon, peeled and finely chopped
1/2 cup passata
chilli to taste
salt to taste

1 tablespoon freshly ground flax seed

Lettuce, tomato and other ingredients for additional taco filling.

Preparation:

1. Heat olive oil or water in frying pan. Add chopped onion and cook until golden brown.

2. Add chopped capsicum and persimmon and cook until tender.

3. Add passata, chilli, salt and beans and simmer for a few minutes.

4. Just before serving, mash the beans roughly with a potato masher. Then stir in the freshly ground flax seeds to bind the mixture.

Enjoy!

Please let me know what you think about this recipe, I’d love to hear from you! And if you remake this recipe, please share the picture with me on Pinterest, Instagram or Facebook.

So here you have zucchini fritters that are not only vegan but also gluten-free and low-fat. They are super easy and quick to make and can liven up any dinner table, picnic blanket or barbecue

With only 7 ingredients and delicious summer flavours of sun-dried tomatoes and fresh basil, you will love this quick dish

Note: Sun-dried tomatoes are slightly salted, therefore I haven’t added additional salt.

For approx. 3-5 fritters you’ll need:

1 cup (150g) grated zucchini
1/4 cup (40g) corn flour
1 teaspoon psyllium fiber husk
3-4 roughly chopped sun-dried tomatoes (oil-free, soak them in water for a few hours and drain)
a few fresh basil leaves, chopped
1 garlic clove, crushed (optional)
1/4 cup water

Preparation:

1. Mix all ingredients except the water in a medium sized bowl.

2. Add water and mix well. It might seem a little too watery at first but the corn flour should soak up enough fluid to form the perfect batter.

3. Preheat non-stick frying pan. Using a piece of kitchen towel, grease it lightly with oil of your choice (if necessary). When heated up, scoop even portions of batter into the frying pan and fry on low heat each side until golden (approx. 10-15 minutes).

Enjoy!

Please let me know what you think about this recipe, I’d love to hear from you! And if you remake this recipe, please share the picture with me on Pinterest, Instagram or Facebook.

I’ve been using sun-dried tomatoes for quite a while now. They can add some zing to many dishes. But they almost take the lead role in this dish. Combined with dried basil and oregano it creates a delicious pizza flavour.

Please note: I have baked the sweet potato without peeling until it became soft enough so that you can easily scoop it out of the peel. Depending on your oven this should take about 40 minutes. Let cool down properly.

For 1 small bowl you need:

10 sun-dried tomatoes (without oil)
3/4 cup water
2/3 cup baked, golden kumara/sweet potato (about one medium sized)
1 cup cooked cannellini beans
2 garlic cloves
1 teaspoon dried basil
1 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper

Preparation:

1. Let the tomatoes soak in the water until they are softer.

2. Transfer to a high-speed blender or food processor. Add remaining ingredients and blend to a fine cream.

3. Transfer into serving bowl and let rest a while in the fridge before serving.

Enjoy!

Please let me know what you think about this recipe, I’d love to hear from you! And if you remake this recipe, please share the picture with me on Pinterest, Instagram or Facebook.

Whenever I have a new batch of raw crackers in the dehydrator, I start thinking about new dip ideas. Today I turned those thoughts into action! So I’ve made this simple but super delicious, creamy salsa dip. I just love the combination of capsicum and chilli!

This recipe is super easy to make, if you have a high-speed blender. It also very versatile, you can use many different spices and veges

For 1 small bowl you’ll need:

3/4 cup (100g) macadamias (or other nuts)
1/2 cup water
1 small red capsicum
1/2 medium sized carrot
1 heaped tablespoon nutritional yeast flakes
1 teaspoon cumin seeds
1/2 teaspoon salt (or less if you wish)
1/2 teaspoon chilli flakes (make sure you start with less if you don’t like it too spicy…)

Preparation:

1. Blend all ingredients to a fine cream.

2. Transfer to a small serving bowl and let rest in the fridge for a short while before serving.

Tastes great with carrot and zucchini sticks but also with crackers

Enjoy!

Please let me know what you think about this recipe, I’d love to hear from you! And if you remake this recipe, please share the picture with me on Pinterest, Instagram or Facebook.