Vegan Gluten – Free Mediterranean Croquettes

I know we eat a lot of meat and I am always preparing meaty options, but every now and then I do prepare vegan and gluten-free options as well. I personally am not a big fan of either, at least not for my primary dietary needs, though done right, they can both be very tasty and healthy.

I could never be a vegan, but cooking vegan foods is not difficult, albeit, often times a vegan option is a lot more expensive than non-vegan version of foods. Vegetarian is lot more affordable than “vegan”. Vegan means NO animal or dairy products at all. No eggs, no dairy, no cheese, no honey; NOTHING from animal sources at all. Vegetarian still allows for the use of eggs, dairy and cheese, honey, etc., just no meats or animal proteins. I prefer vegetarian to vegan. I can live with vegetarian, but I am not a big fan of a purely vegan diet, but I digress.

I am also not onboard with a gluten-free diet, especially for people who are not gluten intolerant. If you have a real intolerance to gluten, then that is a totally different story, and I am very supportive. But I say don’t give up gluten just because you think it’s a healthier way to eat if you are NOT gluten intolerant. Unless you have to go gluten free to manage a medical condition, it isn’t always the best or healthiest option. We need carbohydrates and they should make up 55 to 60 percent of a healthy diet. Many of the carbs we need are found in gluten and gluten products.

I can cook and bake almost anything, from anywhere in the world, but I struggle with gluten-free baking. I find the end results very bland and tasteless, and very dense, almost brick-like. One time, quite a few years ago, I made a vegan gluten -free pesto bread that was literally like a brick. It would definitely have broken any window it was thrown at, and could have been used as a deadly weapon. Maybe I just haven’t had enough practice, or interest in it to really perfect it, because I know it can be done. I know there are some tasty versions available and they can be made right, I just have not been so lucky.

Gluten is a type of protein found in in some grains including wheat, barley, and rye. It acts like a binder, holding food together and adding a “stretchy” quality. That’s why breads and bread-like products that are made with gluten products are soften and chewier than most gluten-free versions. But again, I AM ONLY speaking of my own experiences.

As I mentioned above, I can and do cook vegan and gluten-free dishes when I need to. And I know enough about cooking that I can usually make them very good too. Last night we where having a potluck game-night with friends who are vegetarian and gluten-free, so I pulled out my cookbooks that specialized in those areas. I made some delicious vegan gluten-free Mediterranean vegetable croquettes that I served with a roasted red pepper aioli.

Vegan Gluten-Free Mediterranean Croquettes

The only real difference between these croquettes and any other version of croquettes was that I substituted chickpea flour for regular flour. Everything else was the same. These were a lot like falafels. Often times croquettes are tubular in shape.

2 cups mashed potatoes

1 TBSP garlic

1 heaping TBSP tahini sauce

salt & pepper to taste

1 1/2-2 cups chickpea flour, or as needed

1/2-3/4 cups chopped mixed olives

2 cups chopped vegetables, cooked

1 TBSP lemon zest

1/4 cup fresh chopped parsley

olive oil

lemon olive oil, optional

Preheat the oven to 400* F or 205*C.

Lightly oil baking sheets with olive or vegetable oil.

You can use any kind of vegetables you like for the filling. I used a combination of bell peppers, mushrooms, onions, zucchini and crookneck squash. Cut your vegetables into a small dice and saute them in the oil(s) until the onions are translucent and they are tender.

Make the mashed potatoes, or leftover mashed potatoes will work just fine too. You can also use any kind of potatoes for the mashed potatoes. This time I used Yukon gold. Once your mashed potatoes are made, let them cool for a bit. Then add the cooked vegetables, the chopped olives, parsley, seasonings, Tahini sauce and chickpea flour. Mix everything together well. Put the mixture in the freezer for about 20 minutes or until it sets a bit, making it easier to work with.

When the dough is ready, take a heaping TBSP and form into round balls and place them on the prepared baking sheets.

Add a little more oil on top and brush with a pastry brush. Bake for about 20 minutes then carefully flip them over and place them back in the oven for another 20 minutes or so, or until they are golden brown and completely set. These are best when eaten hot.

I also made a roasted red pepper aioli that I served on top of the croquettes. I used my leftover roasted red pepper coulis Smoked Pork Loin With Roasted Pepper And Herb Coulis that I mixed with about 1 cup of mayonnaise, 1 TBSP garlic and about 1 TBSP of lemon balsamic vinegar, though lemon juice works just fine.

These were a hit and came out to be very tasty. Like I said, I have NO problem with alternative cooking methods and styles, it’s just not my favorite way to cook or to eat. But there are many, many healthy and tasty options available. So don’t be afraid to try something new or different. And as I always say, it’s OK to play with your food. 🙂

Have a great day and make everyday great. Stay safe and stay well. ‘Til next time.