Goulash without meat? No problem! These days there so many meat alternatives. When I heard about Jackfruit for the first time, I was really impressed. The texture is surprisingly similar and offers so many possibilities, to create something yummy with it.

Makes 4 small or 2 big portions:

• 1 can jackfruit
• 1 onion, finely diced
• 2 carrots, sliced
• 400 to 500ml water
• 1 red pepper, cubed
• 1 green pepper, cubed
• 2 tbsp ground paprika
• 1 tbsp ground smoked paprika
• 1 tbsp gluten-free flour
• 1 tsp sweetener of your choice
• 1/2 tsp salt (or to taste)
• 1/2 tsp ground allspice
• 1 pinch chili (or to taste)
• 1 bay leaf
• 1-2 garlic cloves, finely chopped

Method:

1. Fry the onions in some water or oil in a medium sized pot. Add carrots and water and let simmer with closed lid for approx. 10 to 15 minutes.

2. Rinse the jackfruit and press out excess liquid. Then pluck it into smaller pieces.

3. Add the jackfruit and all remaining ingredients (except the garlic) to the pot. Stir well and let simmer for another 10 minutes.

4. At the end add the garlic and bring to the boil one last time.

Note: The goulash tastes best if you let it cool down and soak over night. This way the flavour will spread nicely. Enjoy!

 

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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.

You can find a few vegan and gluten-free pizza recipes on the blog. But I wanted another version that doesn’t use tomato in the pizza sauce. There is one recipe for pizza without tomato on the blog already, even though I would call it more of a tart flambee than a pizza. It is super delicious though, I recommend you to try it

But back to this flavoursome gem. Just recently I made a whole batch of ground paprika from my home grown capsicums. I had a fabulous capsicum season in my garden this year. And since I tend to use heaps of ground capsicum in my cooking, I tried to give it go and make my own. It worked out very well and I will have a little stash for a while

And so this yummy capsicum powder is what makes this pizza sauce a star – even without tomato! I promise. Add the magical liquid smoke and I assure you, your taste buds will have a party!

Makes one tray of pizza:

For the dough:
1 1/4 cup (175g) buckwheat flour
1 1/4 cup (180g) rice flour
1 tablespoon psyllium fiber husk (or freshly ground flax seed)
1 teaspoon salt

1 cup (250ml) warm water
1 teaspoon coconut sugar
1 1/2 teaspoon active dried yeast

1/4 cup (60ml) warm water (possibly 1 to 2 tablespoon more if needed)

some rice flour for dusting of the dough

For the smoky cashew capsicum sauce:
1/2 cup (70g) cashews
1/2 cup water
1 tablespoon rice flour
1 tablespoon ground paprika
1/2 teaspoon salt
1-2 small garlic cloves
1 teaspoon thyme
10 drops liquid smoke

Instructions:

1. Stir the sugar and dried yeast into 1 cup of warm water. Set aside until the mixture turns foamy on top.

2. In the meantime, mix the dry ingredients for the dough in a bowl. Once the yeast mixture is foamy, add it to the bowl with another 1/4 cup of warm water. Stir to combine. It should be a fairly thick dough. Add 1 or 2 tablespoons of water if needed.

3. Cover the bowl with a damp, clean tea towel and place it in a warm, drought-free spot for about 45 minutes. The dough should rise a little.

4. Once the dough has risen, preheat the oven to 220°C (top-/bottom heat). Line the baking tray with baking paper.

5. Scoop the dough onto the baking tray. Sprinkle generously with rice flour. Then press the dough with your hands to spread it evenly over the baking tray. Should it get sticky, sprinkle some more rice flour onto the sticky spots. Then place it in a warm spot, cover it with the damp towel and let rise for another 15 minutes or so.

6. In the meantime prepare the smoky cashew capsicum sauce, by blending all ingredients in a high-speed blender until smooth. Also prepare the toppings of your choice – I used onion and blanched cauliflower.

7. Once the dough on the tray has risen, pour the cashew sauce over it and spread it out evenly with a spatula or spoon.

8. Add toppings of your choice. Press them gently into the cream a little. Place in oven and bake for approx. 15 minutes or until the cream starts to brown.

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.

A Versatile Vegan & Gluten-Free Bolognese That’s Tomato-Free

This time I wanted to add a few more extras. The sauce is not only vegan and gluten-free, but also free from soy, nuts, seeds, legumes, and tomatoes. Don’t worry though – it’s still packed with flavour

Please note: This recipe is low-fat, meaning no oil is used.
If you are interested in cooking with less oil, I highly recommend investing in a high-quality, non-toxic non-stick frying pan.

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Meat-Free Bolognese Sauce – Vegan, Gluten-Free, No Tomato

I really love pasta, and this Bolognese-style sauce is one of my favourites when I want something rich in flavour but still light on the stomach. Completely free from meat, gluten, soy, nuts and even tomato, this sauce relies on mushrooms, peppers and a good mix of herbs to create a satisfying texture and taste. It’s oil-free, easy to prepare, and perfect with your favourite pasta or side dish.

Course Main Dish

Cuisine Italian

Diet Gluten Free, Vegan, Vegetarian

Keyword Bolognese, Mushrooms, oil-free, Plant-Based Sauce, Red Pepper, Tomato-Free

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 2 generous portions

Author The Vegan Monster

Equipment

• non-stick frying pan for oil-free cookingKnife
• Cutting board
• stick-blender or immersion blender
• Measuring spoons & cups

Ingredients

• 250 g mushrooms cut in small quarters
• 2 sweet red peppers diced
• 1/2 onion finely diced
• 1-2 garlic cloves minced
• 1-2 tablespoon ground sweet paprika
• 1 tablespoon rice flour
• 1 teaspoon oregano
• 1 teaspoon basil
• salt & pepper to taste
• 375 ml water

Instructions

• In a good non-stick frying pan, heat one tablespoon of water and cook/roast the onions until golden brown. Then add mushrooms and cook while stirring almost constantly until they are much smaller and juicy (approx. 15 minutes).
• Add diced paprika and let cook for another 10 minutes, or until slightly soft.
• Sprinkle with ground paprika and rice flour and stir well. Add 1 1/2 cup water and stir once more. Bring to the boil.
• Add garlic, oregano, basil and salt & pepper to taste. Using a stick blender, roughly blend it until is forms a chunky sauce. Serve with pasta or side dish of your choice

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.

For the topping I have used sliced peppers, sweet corn and basil leaves. My way of say good bye to summer here in New Zealand. But there are so many options for toppings, feel free to try your own combinations

Homemade Whole Grain Pizza – Vegan, Gluten-Free & Full of Flavor

I already have a recipe for vegan and gluten-free pizza on my blog, but I wanted to try a whole meal only version. Turns out, it works and tastes very well

The amount of dough is enough for either 2 thick and doughy crusts or 3 thin and crispy crusts.

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Vegan Wholegrain Pizza – Gluten-Free & Homemade

Yes, I love pizza and pasta! Even with a vegan and gluten-free diet, you can still enjoy them fully. I prefer making everything from scratch — it just tastes better

For this pizza, I used bell pepper, corn, and fresh basil leaves – my way of saying goodbye to summer here in New Zealand. Of course, you can get creative with your toppings — the possibilities are endless!

I already had a vegan and gluten-free pizza recipe on my blog, but this time I wanted to make a wholegrain version. It turned out beautifully — hearty, wholesome, and so delicious! The recipe makes either two thick, soft crusts or three thin and crispy ones.

Course Dinner, Main Dish

Cuisine Italian, Mediterranean

Diet Gluten Free, Low Fat, Vegan, Vegetarian

Keyword Crispy, dairy-free, egg-free, Pizza, plant-based, plant-based cheese, wholegrain

Prep Time 1 hour hour

Cook Time 20 minutes minutes

Resting (dough rising) 1 hour hour

Total Time 2 hours hours 25 minutes minutes

Servings 2 Pizza

Ingredients

For the pizza dough:

• 1 cup warm water
• 1 teaspoon coconut sugar
• 1 1/2 teaspoon active dried yeast
• 200 g buckwheat flour
• 210 g rice flour
• 1 tablespoon psyllium fiber husk
• 2 teaspoon guar gum
• 1/2 teaspoon salt
• 1 cup warm water
• up to 1 cup rice flour for dusting and working the dough

For the pizza sauce:

• 3/4 cup passata
• 1/4 cup water
• 1 teaspoon dried oregan or basil or thyme
• 1-2 garlic cloves, minced minced
• some freshly ground black pepper

For the ‘cheese’:

• 90 g cooked agria potato approx. 1 small to medium sized
• 1/2 cup water more if needed
• 3 tablespoon nutritional yeast flakes
• 1/2 teaspoon mustard
• 1/3 teaspoon freshly ground nutmeg
• salt to taste if desired

Instructions

• In a cup, mix the sugar, active dried yeast and warm water and let sit until it turns foamy on top (approx. 10 minutes).
• In the meantime, in a medium sized bowl, whisk the remaining dry ingredients for the dough. When the yeast is ready, pour it into the bowl with another cup of warm water and mix well.
• Cover with a damp tea towel and let sit in a warm spot until the dough has doubled in size (approx. 45 minutes). Temperature should be at least 25 C. You can also let it sit in the oven, after you allowed it to warm up for just a little bit.
• When the dough has doubled in size, stir it again. Then sprinkle the work bench with rice flour and drop dough onto it. Sprinkle generously with rice flour and start kneading it for a few minutes. Add more flour whenever it gets too sticky.
• Half (or third) the dough and place on pizza tray, spreading it evenly. Keep sprinkling with flour if it gets too sticky. Then cover with damp tea towel and place in warm spot for another 15 – 20 minutes. Preheat oven to 220C (top- bottom heat).
• In the meantime prepare the pizza sauce by mixing all ingredients in a small bowl.
• Prepare the ‘cheese’ buy blending the potato and water in a high-speed blender until smooth. Then add remaining ingredients. The mixture should be just thick enough to pour it, without it being too runny. Add more water if needed.
• When the pizza dough has risen, spread the pizza sauce on top. Add toppings of your choice and sprinkle with ‘cheese’.
• Place in oven for approx. 15 to 20 minutes. If it gets too brown too quickly, cover top (you can use a piece of aluminum foil).

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.

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.

Since I’m a big fan of fritters, I decided to make a watercress fritter. My favourite local capsicum growers brought back their yummy capsicums to the farmers market, so they had to play role too!

I have fried them in my favourite non stick pan where you literally need no oil. Just make sure you preheated the pan

Please note that some people do not recommend consumption of watercress for pregnant women.

For about 6 fritters you’ll need:

3/4 cup (110g) corn (maize) flour
1 tablespoon psyllium fiber husk
1 teaspoon salt
1 teaspoon chili flakes (optional)
1/2 teaspoon ground cumin
1/2 teaspoon baking powder

2/3 to 1 cup water

1/4 onion, finely chopped
one small capsicum, chopped in fine strips
a few sprigs of watercress (to your taste)

Preparation:

1. Mix the dry ingredients in a medium sized bowl.

2. Add water and mix well.

3. Stir in chopped onion, slices capsicum and roughly plucked watercress leaves. Mix well. The dough should be quite watery.

4. Heat frying pan and scoop even portions into the frying pan. Cook with medium heat for about 10 minutes on each side. Make sure that the pan is not too hot.

I like to serve them with some fresh salad, with a little bit of freshly chopped watercress on top.

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.

Here in New Zealand it is getting really cold at the moment. Another good reason to cook up something spicy that warms you up!

I have used only green veges in this recipe but you can use it as a base for any kind of seasonal produce. You can also try different spices. Enjoy!

For 2 big portions you’ll need:

1 small broccoli
2 courgettes
1-2 green capsicums
1/2 onion
1 garlic clove

1 tablespoon coconut oil
1 teaspoon whole coriander
1 teaspoon cumin seeds
some fresh (or dry) chilli
2 teaspoon ground turmeric
salt to taste

1 can coconut milk

Preparation:

1. Cut the broccoli into bite sized pieces. You can use the trunk also, after peeling off the thick skin. Chop the courgettes into slices. Halve the capsicums and remove the seeds and stalk. Cut them into strips or chunks.

2. Peel and chop the onion into small cubes. Peel and mince the garlic into a small container to add it later.

3. In a large frying pan, heat up the coconut oil and cook the onions until they start to turn golden. Then add the coriander and cumin seeds and let cook for a few more minutes. Stir occasionally.

4. Add broccoli and capsicum and let cook for 5-10 minutes. Then add courgettes and chilli and cook for another 5 minutes.

5. Pour in the coconut milk. Bring to boil. Then turn off the heat and add turmeric as well as garlic. Salt to taste. And there you go!

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.

Over the years I have tried quite a few dishes with capsicums. But I did not make soup with them. How can that be, I thought and created a new dish

I call this recipe roasted capsicum soup, but they are actually fried. Of course you can roast them in the oven (this would be the oil-free option also). Frying them in the pan simply is faster I have added some fresh chili to give it a hot kick. But it surely works just as well without it.

For 4 portions you’ll need:

250g potato (1 medium sized)
3 capsicums
1 small onion
some fresh chili (optional)
1 tablespoon ground paprika
salt & pepper to taste
1/2 tablespoon coconut oil
3 cups water

Preparation:

1. Peel and chop the potatoes into small cubes. Pour the 3 cups water into a medium-sized pot and add the potato cubes. Bring to boil.

2. In the meantime, halve the capsicums, remove the seeds and cut them into chunks. Peel and cut the onion into fine slices. Chop the chilli into fine pieces.

3. Heat the coconut oil in a large sized pan (I love to use my wok for it) and fry the onion until they are slightly brown.

4. Add the capsicum chunks and let cook, stirring occasionally, until some of them have browned, even a little bit burned. I know it’s naughty, but it adds flavour

5. The potatoes should be soft by now. Sprinkle the ground paprika over the capsicums and stir well. Pour the potatoes with the water into the frying pan or wok. If it is too small, pour the capsicums into the pot with the potatoes instead. Stir well.

6. Take of the stove and blend with a stick blender until smooth. I like to leave a few chunks. Heat up again if needed. Serve with some raw capsicum strips.

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.