Living with coeliac disease doesn’t mean you have to give up on delicious, nutritious, and satisfying meals—especially if you follow a vegetarian lifestyle. Finding recipes that are both gluten-free and vegetarian can sometimes feel tricky, but with the right ingredients and a little creativity, you can enjoy vibrant dishes that nourish your body and delight your taste buds.
Whether you’re newly diagnosed or simply looking to diversify your gluten-free vegetarian cooking, these recipes are designed to keep your meals exciting without compromising on health or flavor.
In this blog post, we’ll explore a variety of coeliac-friendly vegetarian recipes that are easy to prepare and packed with wholesome ingredients. From hearty mains to light sides, these dishes are perfect for anyone eager to maintain a balanced gluten-free diet while embracing plant-based goodness.
Let’s dive in and discover how simple and tasty gluten-free vegetarian cooking can be!
Why You’ll Love These Recipes
These coeliac vegetarian recipes are crafted thoughtfully to meet your dietary needs without sacrificing flavor. Each dish uses naturally gluten-free ingredients like fresh vegetables, legumes, nuts, and gluten-free grains to ensure safety and satisfaction.
You’ll appreciate how these recipes:
- Are easy to customize with ingredients you likely already have in your pantry.
- Offer balanced nutrition with proteins, fiber, and essential vitamins.
- Feature vibrant flavors and textures to keep every meal exciting.
- Include clear instructions making them perfect for both beginners and seasoned cooks.
- Help you avoid gluten contamination with careful ingredient choices.
Plus, these recipes are perfect for sharing with family and friends, whether they follow your dietary restrictions or not. Eating gluten-free and vegetarian never looked or tasted so good!
Ingredients
| Ingredient | Quantity | Notes |
|---|---|---|
| Quinoa | 1 cup | Rinsed thoroughly |
| Chickpeas | 1 can (400g) | Drained and rinsed |
| Red bell pepper | 1 medium | Diced |
| Zucchini | 1 medium | Diced |
| Baby spinach | 2 cups | Fresh |
| Olive oil | 2 tbsp | Extra virgin preferred |
| Lemon juice | 2 tbsp | Freshly squeezed |
| Garlic cloves | 2 | Minced |
| Cumin powder | 1 tsp | Ground |
| Fresh parsley | ¼ cup | Chopped |
| Salt and pepper | To taste | Preferably sea salt and freshly ground pepper |
| Feta cheese (optional) | ½ cup | Ensure gluten-free labeled if purchased |
Equipment
- Medium saucepan with lid
- Large mixing bowl
- Sharp knife and chopping board
- Measuring cups and spoons
- Wooden spoon or spatula
- Colander or fine mesh sieve
- Serving bowls or plates
Instructions
- Prepare the quinoa: Place the rinsed quinoa in the saucepan with 2 cups of water. Bring to a boil over medium-high heat, then reduce to a simmer, cover, and cook for 15 minutes or until all water is absorbed. Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
- Cook the vegetables: While quinoa cooks, heat 1 tablespoon of olive oil in a skillet over medium heat. Add minced garlic and sauté for 1 minute until fragrant.
- Add diced red bell pepper and zucchini: Cook for 5-7 minutes until tender but still crisp. Stir occasionally to prevent burning.
- Combine ingredients: In the large mixing bowl, combine the cooked quinoa, sautéed vegetables, drained chickpeas, and baby spinach. The warmth of the quinoa will slightly wilt the spinach, making it tender.
- Season the salad: Drizzle the remaining olive oil and lemon juice over the mixture. Sprinkle cumin powder, chopped parsley, salt, and pepper to taste. Toss everything gently to mix well.
- Add optional feta cheese: If using, sprinkle crumbled feta cheese on top and gently fold it into the salad for a creamy texture and tangy flavor.
- Serve: Transfer the salad to serving bowls or plates. It can be enjoyed warm or chilled, making it versatile for any season.
Tips & Variations
“For added protein punch, try mixing in roasted pumpkin seeds or toasted pine nuts.”
Coeliac vegetarian recipes like this quinoa salad are wonderfully adaptable. Feel free to swap out vegetables according to what’s in season or your personal preference.
Roasted sweet potatoes, grilled asparagus, or even steamed broccoli make excellent additions.
If you prefer a creamier option, mix in some mashed avocado or a dollop of Greek yogurt (check for gluten-free certification). For a Mediterranean twist, add olives and sun-dried tomatoes.
For those who want to make this recipe vegan, simply omit the feta cheese or replace it with a plant-based cheese alternative that is certified gluten-free.
Nutrition Facts
| Nutrient | Amount per serving |
|---|---|
| Calories | 350 kcal |
| Protein | 12 g |
| Carbohydrates | 45 g |
| Dietary Fiber | 8 g |
| Fat | 10 g |
| Saturated Fat | 2 g |
| Cholesterol | 5 mg (optional feta included) |
| Vitamin C | 40% DV |
| Iron | 15% DV |
Serving Suggestions
This quinoa and chickpea salad is perfect on its own for a light lunch or dinner. For a heartier meal, serve it alongside a bowl of warm gluten-free vegetable soup or a crusty gluten-free bread.
It also pairs beautifully with other vegetarian dishes like Thelma Sanders Squash Recipe or complements a protein-rich main like the Bariatric Meatloaf Recipe for non-vegetarian guests at your table.
If you want to add a touch of zest and crunch, try a side of homemade gluten-free pickled vegetables, such as the Pickled Cherry Pepper Recipe.
Conclusion
Eating gluten-free and vegetarian doesn’t have to be limiting or dull. With recipes like this vibrant quinoa and chickpea salad, you can enjoy meals that are both nourishing and bursting with flavor.
The combination of fresh vegetables, wholesome grains, and simple seasoning proves that coeliac-friendly cooking can be both easy and exciting.
By embracing naturally gluten-free ingredients and paying close attention to cross-contamination, you can create a variety of delicious dishes that support your health and lifestyle. Keep experimenting with different vegetables, spices, and add-ins to keep your meals fresh, varied, and perfectly suited to your taste.
Happy cooking!
📖 Recipe Card: Quinoa and Roasted Vegetable Salad
Description: A nutritious and gluten-free vegetarian salad packed with roasted vegetables and protein-rich quinoa. Perfect for a light lunch or dinner.
Prep Time: PT15M
Cook Time: PT30M
Total Time: PT45M
Servings: 4 servings
Ingredients
- 1 cup quinoa
- 2 cups water
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 cup cherry tomatoes, halved
- 1 small red onion, sliced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1/4 cup fresh parsley, chopped
- Juice of 1 lemon
- 1/4 cup crumbled feta cheese (optional)
Instructions
- Preheat oven to 400°F (200°C).
- Toss bell pepper, zucchini, cherry tomatoes, and red onion with olive oil, oregano, salt, and pepper.
- Spread vegetables on a baking sheet and roast for 25 minutes.
- Rinse quinoa under cold water, then combine with water in a pot and bring to a boil.
- Reduce heat, cover, and simmer quinoa for 15 minutes until water is absorbed.
- Fluff quinoa with a fork and transfer to a large bowl.
- Add roasted vegetables, parsley, and lemon juice to quinoa and mix well.
- Top with feta cheese if using and serve warm or chilled.
Nutrition: Calories: 320 kcal | Protein: 10 g | Fat: 12 g | Carbs: 40 g
{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “Quinoa and Roasted Vegetable Salad”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “A nutritious and gluten-free vegetarian salad packed with roasted vegetables and protein-rich quinoa. Perfect for a light lunch or dinner.”, “prepTime”: “PT15M”, “cookTime”: “PT30M”, “totalTime”: “PT45M”, “recipeYield”: “4 servings”, “recipeIngredient”: [“1 cup quinoa”, “2 cups water”, “1 red bell pepper, diced”, “1 zucchini, diced”, “1 cup cherry tomatoes, halved”, “1 small red onion, sliced”, “2 tablespoons olive oil”, “1 teaspoon dried oregano”, “Salt and pepper to taste”, “1/4 cup fresh parsley, chopped”, “Juice of 1 lemon”, “1/4 cup crumbled feta cheese (optional)”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “Preheat oven to 400\u00b0F (200\u00b0C).”}, {“@type”: “HowToStep”, “text”: “Toss bell pepper, zucchini, cherry tomatoes, and red onion with olive oil, oregano, salt, and pepper.”}, {“@type”: “HowToStep”, “text”: “Spread vegetables on a baking sheet and roast for 25 minutes.”}, {“@type”: “HowToStep”, “text”: “Rinse quinoa under cold water, then combine with water in a pot and bring to a boil.”}, {“@type”: “HowToStep”, “text”: “Reduce heat, cover, and simmer quinoa for 15 minutes until water is absorbed.”}, {“@type”: “HowToStep”, “text”: “Fluff quinoa with a fork and transfer to a large bowl.”}, {“@type”: “HowToStep”, “text”: “Add roasted vegetables, parsley, and lemon juice to quinoa and mix well.”}, {“@type”: “HowToStep”, “text”: “Top with feta cheese if using and serve warm or chilled.”}], “nutrition”: {“calories”: “320 kcal”, “proteinContent”: “10 g”, “fatContent”: “12 g”, “carbohydrateContent”: “40 g”}}
