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How can we combine the pleasure of a burger with a tasty and vegetarian alternative? Try these Gluten-free vegetarian burgers with soybeans and bell peppers.

It is important to remember that burger buns are normally made with butter and milk, so don’t forget to pair this type of bread with a good source of fibre, like these soybean burgers that contain plenty of colourful and tasty vegetables, and a mayonnaise prepared without eggs and dairy products that you can flavour to taste. I was given the recipe of this mayonnaise by my friend blogger Cristiana Curri and I must say that it can be adapted to any preparation, both sweet and savoury!

A nice characteristic of these burgers is that they can be cooked both in a frying pan and in the oven depending on the time available and the desired to turn on the oven. Furthermore, you can always make extra to store in the freezer, ready for unexpected snacks with our children’s friends and schoolmates.

Gluten-free vegetarian burgers with soybeans and bell peppers

17.38g carbohydrates per 100g (about 7.7g carbohydrates per burger)

 

Ingredients for 12 burgers with soybeans and bell peppers

  • 200g cooked soybeans (I soaked them the night before starting from about 70g dried soybeans, which I cooked for 1 hour)
  • 200g red bell pepper
  • 85g leek
  • 1 egg
  • 30g breadcrumbs**
  • chopped parsley, chilli pepper, paprika, marjoram, salt and pepper
  • 12 small burger buns (you can prepare them using the recipe of Brioche braid increasing slightly the salt, or my recipe of Panini per hamburger with Massimo zero flour)

Ingredients for the egg-free mayonnaise and to complete

  • 100g high oleic sunflower oil
  • 50g soy milk*
  • paprika
  • 1 pinch of salt
  • leaves of lettuce

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation of burgers

  1. Chop the leek and put it in a non-stick frying pan with a dribble of oil; add the red pepper cut in pieces and cook the vegetables until soft. When almost ready, add the cooked soybeans and flavour with spices and salt to taste. Put everything in a food processor and blend to a mixture (leave some pieces inside). Allow to cool down, then add egg and breadcrumbs and mix well.
  2. You can cook the burgers in two ways: in a frying pan or in the oven. To cook them in a frying pan, grease it a bit with olive oil and use a metal ring of the desired shape to form the burgers putting a tablespoon of mixture inside the rings. After a minute, remove the rings and complete cooking the burgers on both side. To cook the burgers in the oven, shape them using a metal ring directly on the baking tin lined with slightly greased parchment paper, then bake the burgers in a convection oven pre-heated at 180°C for about 15 minutes.

Preparation of vegetable mayonnaise

  1. Pour the soy milk in a tall glass and blend with a hand blender pouring the oil in a trickle. Complete adding salt and paprika to taste.
  2. Assemble the burgers cutting the buns in half, putting the soybean burgers, the mayonnaise and lettuce.

Burger di soia e peperone

Version with gluten of Burger with soybeans and bell peppers

Replace the gluten-free buns with standard buns, whereas no adaptation is necessary for burgers and mayonnaise.

When kids ask you for a savoury snack that has to combine several needs, the choice becomes difficult, and if you add a colour game, in my case green, the request turns into a real challenge: the answer is my Pea protein pancakes.

The first request, this time from my son Nicolò, is for protein pancakes because his protein requirement is imposed by daily basketball practice. I turned to a source of vegetable protein and looked for a soy flour with the label gluten-free.

The second request, again from Nicolò, was to include legumes in the preparation, again to better cope with sporting activity having glucose levels as stable as possible.

And finally the game: thanks to theItalian Food Bloggers Association I became aware of a fun initiative entitled Chefs in Colouran online event by Federchimica Ceramicolor dedicated to colour in the kitchen, and since painting is one of my hobbies, I couldn’t help but jump into the fray! My task? Making a green dish, so my pea protein pancakes were just perfect.

And the taste? Delicious and with the sweet and irresistible touch of peas, teased by the saltiness of Greek feta… in short, challenges are like spices for cooking: they add flavour to everything. If you love pancakes, also try these made with chickpea flour.

Protein pea pancakes

8.6g carbohydrates per 100g 

Ingredients for 6 servings

  • 250g peas
  • 100g vegetable stock
  • 100g milk
  • 60g white soy yoghurt*
  • 45g soy flour*
  • 1 egg
  • 20g wholemeal rice flour*
  • 20g leek
  • 4g cake yeast*
  • Greek feta cheese to taste
  • extra virgin olive oil
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Mix soy and rice flour with milk, soy yoghurt and egg in a bowl using a whisk or blend in a food processor; add baking powder, a pinch of salt and pepper and 50g peas.
  2. Take a steel ring of the desired diameter (I used a 10cm one) and place it on a non-stick pan; pour a little oil inside the ring, then pour in enough batter with the peas to form a pancake. As soon as it has solidified slightly on one side, remove the ring, turn the pancake over and cook it on the other side as well. Continue until all ingredients are used up.
  3. Meanwhile, prepare the pea cream. Slice the leek thinly, fry it in a small pan with a little oil, then add the remaining peas and the vegetable stock; bring to the boil. Transfer everything into a blender or use an immersion blender to obtain a cream; season with salt and pepper.
  4. At this point, serve the pancakes accompanied by the cream of peas and crumble Greek feta cheese on top to give a savoury touch.

pancake proteici ai piselli

Version with gluten of Protein pea pancakes

This recipe contains only naturally gluten-free ingredients, so no adaptations are necessary.

It is indeed true that there are some recipes that are simply irresistible, and homemade Sofficini are a perfect example.

Simple, versatile, mouth-watering, in short, the tasty dish whose only problem is that you can never get enough and would never stop eating it. In addition, homemade Sofficini are perfect to let our imagination run free in stuffing them to suit any season and, why not, whatever ingredients are available in the fridge at home.

Remember that using béchamel sauce as a ‘wild card’ ingredient to keep the filling soft without it leaking out during cooking (as is easily the case when using a melting cheese) is a good solution. Watch the video about how to prepare homemade Sofficini step by step so it will be even easier to cook them.

And if you want to accompany them with a delicious salad, try this Dominican Salad.

sofficini fatti in casa

Homemade Sofficini   

32.40g carbohydrates per 100g

Ingredients for 15 pieces

Ingredients for the dough

  • 250g gluten free bread flour mix, brand Nutrifree**
  • 210g water
  • 40g wholemeal rice flour*
  • 30g extra virgin olive oil
  • 7g brewer’s yeast
  • 5g salt
  • rice flour* for dusting

Ingredients for the filling

  • 200g milk
  • 120g cooked ham*
  • 80g breadcrumbs*
  • 40g Parmigiano Reggiano cheese, grated
  • 1 egg
  • 3 cherry tomatoes
  • 20g wholemeal rice flour*
  • 15g extra virgin olive oil
  • a pinch of salt
  • extra virgin oil to cook the Sofficini

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Put the flours in a planetary mixer and add the water with the dissolved brewer’s yeast. While mixing the ingredients, add salt and extra virgin olive oil. Continue mixing until the mixture is even and fairly compact, pulling it away from the sides of the planetary mixer from time to time.
  2. Place the dough in a bowl and cover it with cling film; leave it to rise in a warm place for about 2-2.5 hours or until it has doubled in volume.
  3. Prepare a firm béchamel sauce. Pour the extra virgin oil into a saucepan, mix it with the rice flour, then dilute with milk gradually so that no lumps form. Put the saucepan on the heat and let the sauce thicken. Remove from the heat and season with a pinch of salt and grated Parmesan cheese.
  4. When the Sofficini dough has risen perfectly, take pieces of dough and roll them out to a thickness of about 2mm. Cut discs 10cm in diameter and stuff them with cooked ham, 2 pieces of seedless dates and 1 teaspoon of béchamel sauce.
  5. Put a bit of water in a small bowl, dip a finger in it and wet half the circumference of each filled disc with it. Fold each disc in half so that the edges coincide and form a half-moon, pressing well to seal the Sofficini perfectly.
  6. Beat 1 egg in a bowl, dip the Sofficini in it, then cover them with breadcrumbs.
  7. Put a little oil in a non-stick frying pan and when it is hot, brown Sofficini on both sides. Wipe the non-stick pan well with paper towels between cooking different batches of Sofficini so as to remove breadcrumbs remaining in the pan that may burn.
  8. Lay the Sofficini on kitchen paper and serve hot.

sofficini fatti in casa

Version with gluten of homemade Sofficini

To prepare homemade Sofficini with gluten, replace the gluten free flour with an equal amount of wheat flour and reduce the amount of water in the dough so that it is firm and not sticky, about 160g of water should be sufficient.

Prior to Covid, street food events had become a must-attend event for cooking enthusiasts, and these Supplì with Balsamic vinegar and cooked shoulder ham would have been the perfect protagonists of a snack with friends in the name of good food and regional flavours. So, I wanted to share them with my work colleagues, turning an ordinary day into a special day!

Il supplì con i colleghi di lavoro

But what are Supplì? I told you about them last year for the first SuppliTiamo event with my Suppli Viva l’Italia. And for this new edition of the contest, I wanted to create a much richer and delicious Supplì using three products from my region: Balsamic Vinegar of Modena in its two expressions, PGI and PDO, Cooked shoulder ham from San Secondo and Parmigiano Reggiano.

Let’s start with order. I am not going to tell you about Parmigiano Reggiano because its history has been the protagonist of many other recipes, while I will start with Balsamic Vinegar of Modena PGI. This is the product obtained from partially fermented and/or cooked and/or concentrated grape must and wine vinegar that are subjected to acetification and ageing in wood for at least 60 days. Aging can last up to 3 years for vinegar called “Aged”. This vinegar is the aromatic, sweet and sour product that we are used to using as a condiment and that I love for preparing my sweet and sour onions.

Balsamic PDO is a product that, despite its similar name, has very different characteristics and uses. Traditional Balsamic Vinegar of Modena PDO is in fact the product obtained from a single ingredient, cooked grape must, aged in barrels of different woods and sizes for a minimum of 12 years following a unique production process, closely linked to family traditions. Balsamic Vinegar PDO is a thick, glossy black liquid and has an extremely sweet and concentrated flavour. It is perfect to be consumed raw on sweet and savoury dishes.

Finally, Spalla cotta di San Secondo is a typical deli meat from the areas near the river Po in the province of Parma obtained from the shoulder of pigs. It is a product with a long history sought after by cured meat enthusiasts for its very distinctive flavour and aroma: eaten warm, perhaps with the typical Fried dough, Spalla cotta is just unforgettable!

So let’s prepare our Supplì step by step.

Supplì with balsamic vinegar and cooked shoulder ham

29g carbohydrates per 100g

Ingredients for 8 servings

  • 550g meat stock
  • 270g Carnaroli rice
  • 200g onions
  • 120g sliced cooked shoulder ham from San Secondo*
  • 100 g young Pecorino or other cheese that melts
  • 2 eggs
  • 50g breadcrumbs**
  • 40g Parmigiano Reggiano cheese, grated
  • 40g wholemeal rice flour*
  • 20 g butter
  • 3 tablespoons of Balsamic Vinegar of Modena PGI
  • 1 teaspoon Traditional Balsamic Vinegar of Modena
  • extra virgin olive oil
  • 1 bay leaf
  • salt and pepper
  • seed oil for frying

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Prepare the rice by putting the Carnaroli rice in the meat stock and cooking it until all the stock has been absorbed. Stir the rice with butter and grated Parmesan cheese, then spread it out on a plate or tray to cool.
  2. While the rice is cooling, prepare the onions. Slice them thinly and brown them in a non-stick frying pan with a little oil (I used my fantastic Shark Skin pan from Pentole Agnelli discovered at one of the Risate & Risotti evenings last year) and a bay leaf. When the onions are soft, add Balsamic Vinegar of Modena, season with salt and pepper and let the sauce thicken well. Remove from the heat and allow to cool.
  3. Once the rice has cooled down, put it in a bowl and incorporate an egg. Season the rice with 1 heaped teaspoon of Traditional Balsamic Vinegar of Modena.

L'aceto balsamico tradizionale di modena

4. Assemble the supplì. Lightly grease your hands with extra virgin olive oil, place a layer of rice on the palm and fingers of one hand, place a spoonful of sweet and sour onions in the centre of the rice, a few cheese cubes and a slice of cooked shoulder ham from San Secondo. Using lightly greased fingers, take more rice to cover the Supplì and form the cylinder, sealing it well.

5. Beat the second egg in a bowl with a pinch of salt. Dip each Supplì in rice flour, then in beaten egg and finally in breadcrumbs.

6. Put the seed oil in a saucepan, heat it and deep fry the Supplì until golden and crispy. Serve them piping hot and… remember to open your eyes again after the first bite!

dettaglio supplì

Version with gluten of Supplì with balsamic vinegar and cooked shoulder ham

Replace gluten free breadcrumbs with standard breadcrumbs and, if you prefer, rice flour with wheat flour.

The Parma Ham Festival ended a few days ago, but we can’t get enough of this traditional specialty. So, why not think of an appetising starter with the king of deli meats? Try these gluten-free Croutons with chickpea hummus and Prosciutto di Parma.

In this recipe, we have decided to combine ham with chickpea hummus, which, with its special texture, gives even more fullness to each bite. Hummus can be used for may more snack ideas, including as a dip for fresh vegetables for a special Pinzimonio. So why not try also this amazing pink hummus. Have fun giving your recipe a touch of colour.

Look at the ingredients for this very simple, quick and tasty recipe and let’s get ready to cook!

Gluten-free Croutons with chickpea hummus and Prosciutto di Parma

Chickpea hummus carbohydrates 10.33g per 100g

Mixed leavening bread carbohydrates 45g per 100g

Ingredients for hummus

  • 230g already cooked or canned chickpeas
  • 60g water
  • 40g lemon juice
  • 40g tahina (sesame seed cream)*
  • 30g extra virgin olive oil
  • salt and pepper

Ingredients for gluten-free croutons

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. To prepare the hummus, place all the ingredients in a blender and blend until smooth and even.
  2. Cut slices of Mixed leavening bread to the desired size. If you prefer a crunchier crouton, toast the slices in a toaster or in the oven.
  3. Spread the hummus on each slice and top with a slice of freshly sliced Prosciutto di Parma. Easy, isn’t it?

crostini-gluten-free-con hummus-di-ceci-e-prosciutto-di-parma-uno-chef-per-gaia

Version with gluten of Croutons with chickpea hummus and Parma ham

Replace the gluten free croutons with standard bread: hummus only contains naturally gluten free ingredients.

Today we revisited a great classic of summer cuisine to turn it into a Travel Caprese.

The recipe we are proposing, however, is a ‘travel’ version, because the mozzarella enclosing a tasty little surprise reminds us so much of suitcases, which almost always contain something to eat… at least ours!

The concept of the small surprise is also found in Supplì Viva l’Italia.

But in particular, this Caprese can be a perfect idea to prepare when about to leave on a trip, so with little time for cooking!

Travel Caprese

negligible carbohydrates per 100g

Ingredients

  • 4 mozzarellas of cow’s milk or buffalo milk (I got the 250g ones)
  • 80g ripe tomatoes
  • 80g drained tuna
  • 8 pitted olives*
  • salt and basil

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Cut the mozzarellas so that they are divided into two parts, one of which is to serve as the lid.  Then cut the tomatoes into pieces, remove the seeds, salt them and make sure they release part of their water.
  2. Using a knife, empty the inside of the larger half of the mozzarella and lightly salt the inside, then fill it with tomato pieces, drained tuna, olives cut in half and basil.

Caprese-da-viaggio-blog-uno-chef-per-gaia

  1. Put the mozzarella lid on and, if necessary, fix it with a toothpick and garnish with a basil leaf. Use the inside of Mozzarellas to prepare a salad or to top a pizza.

Caprese-da-viaggio-blog-uno-chef-per-gaia

Version with gluten of Travel Caprese

The recipe contains only naturally gluten-free ingredients, so no adaptation is necessary for its version with gluten.

Chickpea hummus is a preparation of Middle Eastern origin, spicy and creamy, but also perfect to accompany meat, fish or simply to enrich a Bruschetta.

You can also use it for tasty canapés to be topped with sweet-and-sour vegetables, but also with fish and meat. Try it with the great Emilia Romagna classics, i.e. with deli-meats and some drops of Tradizional Balsamic Vinegar. During the summer, use it as a dip for fresh vegetables: well, truly a recipes for thousands of ideas.

Here’s how to prepare it in a few minutes. 

Chickpea hummus

7.25g carbohydrates per 100g

Ingredients

  • 200g cooked or canned chickpeas
  • 100g water
  • 30g extra virgin olive oil
  • 20g fresh spring onion
  • 20g lemon juice
  • 15g tahina (sesame seed cream)*
  • 15g capers
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Fry the spring onion in a pan with a little extra virgin olive oil and water.
  2. Once cooked, place it in a blender with the other ingredients and blend until smooth and even.
  3. Try serving it as a dip or topping for croutons and Bruschetta.

hummus-di-ceci

Version with gluten of Chickpea hummus

The recipe is naturally gluten-free, so no adaptation is necessary for its version with gluten.

 

 

You need to organise a dinner with friends and you don’t know what to prepare as an appetiser or aperitif? Bruschette assortment is the solution for you!

Colourful, tasty and perfect for delighting the palate with different flavours, delicious ingredients and enjoyable combinations, Bruschette assortment is made with fragrant buckwheat bread topped with ingredients ranging from pulses such as chickpeas, to vegetables such as aubergines and peppers, to cheeses such as Fontina, Robiola  and even pears and cooked ham.

Ready? Then let’s begin.

Bruschette assortment

33.64g carbohydrates per 100g of plain bread

La preparazione delle bruschette fantasia

Preparing the Bruschetta assortment

Bruschettas with chickpea hummus and aubergine

  • Buckwheat bread**
  • Chickpea hummus*
  • Sautéed diced aubergines
  • 1 pinch of paprika

Bruschettas with hummus and peppers

  • Buckwheat bread**
  • Chickpea hummus*
  • Grilled peppers without skin
  • 1 ground pepper

Bruschettas with Fontina cheese and pears

  • Buckwheat bread**
  • Fontina cheese
  • Pears
  • Walnuts
Le bruschette fantasia

Bruschetta assortment

Bruschettas with Robiola cheese and peppers

  • Buckwheat bread**
  • Robiola cheese
  • Grilled peppers without skin
  • Oregano

Toast-like Bruschettas

  • Buckwheat bread**
  • Cooked ham*
  • Cheese that melts easily

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten free” (or, in Italy, present on  Prontuario AIC)

Preparation

So many ingredients, and so many types of Bruschetta, but only one simple and quick method of preparation.
That’s right, because once all the toppings have been prepared, all you have to do is lightly toast the buckwheat bread slices, assemble the different Bruschettas and put them in the oven for a few minutes so that they warm up and acquire even more flavour. Obviously, where cheese is present, it is advisable to wait for it to melt on contact with the heat before serving.

Version with gluten of Bruschetta assortment

Replace gluten free bread with standard bread