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Posted by on May 7, 2013 in Diet Tips | 0 comments

Gluten-Free Vegan Diet Tips

Gluten-Free Vegan Diet Tips

Gluten- Free Vegan Diet Tips

Now right off the bat that sounds complicated, and if this is a lifestyle you are now entering there are some gluten-free vegan diet tips you’re going to need to know.

Avoid Canned and Restaurant Soups – Most to all soups you’re going to find in the store or in a restaurant you’re going to find wheat gluten in them. Avoiding these soups is going to help you with avoiding gluten in your vegan diet.

Eat Beans – Add some beans and legumes to your diet. These foods the beans and legumes are common staples in vegan diets. There is a ton of protein in beans and legumes. Also you will find plenty of dietary fiber in them. Lima beans, split peas, garbanzo beans, dried beans, legumes, and lentils.

Avoid Veggie Burgers – These might sound like a good idea, but veggie burgers generally contain gluten in them. So although veggie burgers are an option for vegetarian dieters, gluten-free vegan dieters should steer clear of these veggie burgers. You instead can make your own veggie burgers opposed to buying prepackaged veggie burgers. Also another option would always be to use beans in your veggie burger as a black bean burger.

Here is a Gluten-free vegan black bean burger for you to try

Gluten Free Vegan Chipotle Black Bean & Quinoa Burgers Recipe

Ingredients

1 cup pre-rinsed quinoa
1½ cups water
¼ teaspoon kosher salt
2 – 15 ounce cans black beans, rinsed and drained (or 4 cups cooked black beans)
1 teaspoon ground cumin
3 green onions, green and white parts, chopped
1/3 cup Chipotle Vegenaise
¼ teaspoon black pepper
½ cup plus 6 tablespoons garbanzo bean flour or all-purpose gluten free flour
Olive or grapeseed oil

Directions

Combine the quinoa, water and ¼ teaspoon of salt in a small saucepan with a lid. Bring to boil, lower the heat to low, cover the pan and simmer for 10 – 15 minutes or until all the water has been absorbed. Remove from heat and let sit, covered for 5 minutes. Fluff with a fork. Alternately, you can use 2½ cups cooked quinoa.

Place half of the black beans in a food processor with the ground cumin, green onions, Chipotle Vegenaise, and ¼ teaspoon of pepper. Process until the mixture is smooth. Add the remaining beans and pulse a few times until you have a somewhat chunky puree. Put the bean mixture into a mixing bowl, add the cooked quinoa and 6 tablespoons of flour, stir to combine. Place the remaining ½ cup flour on a dinner plate. Portion the bean mixture into 6 equal sized patties.

Add just enough oil to a large skillet to coat the bottom and heat over medium-high heat until it starts to shimmer. Place the patties into the flour and coat both sides. Add the patties carefully to the hot skillet, do not over crowd the skillet. Cook for 3 – 4 minutes per side or until golden brown.

Servings

A gluten free recipe that serves 6 people.

Use Tofu

Tofu is a meat replacement made by pressing soybean milk curd into firm blocks. There is no cholesterol and very low in calories. You can use Tofu in a variety of foods such as soup, stir fry, and casseroles.

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