Gluten-Free Vegan Meals
Eating vegan and gluten-free is more straightforward than most people expect. The majority of naturally plant-based staples — rice, lentils, chickpeas, quinoa, polenta, potatoes, tofu, all vegetables and fruit — are also naturally gluten-free. The main things to watch are soy sauce (swap for tamari), seitan (which is pure gluten, so avoid entirely), and processed foods that may contain hidden wheat.
Recipes
Tips
- Swap soy sauce for tamari (which is gluten-free) in all recipes — the flavour difference is minimal.
- Rice, quinoa, millet, buckwheat, polenta and potatoes are your primary gluten-free carbohydrate bases.
- Always check spice mixes and stock cubes — some contain wheat flour as a bulking agent.
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See Cook Like a Pro →Frequently Asked Questions
Is a vegan diet automatically gluten-free? +
No. Wheat, barley and rye are all plant-based and commonly used in vegan cooking (pasta, bread, seitan). A vegan diet requires the same attention to gluten as any other diet.
What grains are vegan and gluten-free? +
Rice (all types), quinoa, millet, buckwheat, amaranth, sorghum, teff and corn/polenta are all both vegan and naturally gluten-free.
Is soy sauce gluten-free? +
Traditional soy sauce is not gluten-free as it contains wheat. Tamari is soy sauce made without wheat and is gluten-free — it is widely available in UK supermarkets and behaves identically in recipes.
Is tofu gluten-free? +
Plain tofu is gluten-free. Some marinated or flavoured tofu products may contain soy sauce (with wheat) — always check the label.
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