Fresh veg that has only been minimally processed – simply cut, cleaned, packaged or otherwise prepared for your convenience – is gluten free.

Processed vegetables – veg that has been further altered from its natural state, such as by cooking, canning, dehydrating or mixing – require more caution. Manufacturers add all sorts of ingredients to processed foods for many different reasons. These can include preservatives to increase shelf life, flavourings to improve taste, and nutrients to boost nutritional value (processing can remove vitamins, fibre and other beneficial substances), not to mention salt, sugar and fat. While many of these additions will be gluten free, some may not.

The more processed a vegetable, the more likely it is to contain or to have been cross-contaminated with gluten-containing products. So, for example, a tin of plain raw tomatoes is more likely to be gluten free than a vegetable stock cube, which contains many more ingredients that have been cooked together and then dehydrated. Want genuine gluten-free veggies or gluten-free vegetable stock? Always be sure to check the label for a gluten-free certification (or a cross-contamination warning) and if in doubt, contact the producer to be sure.

Are all fresh vegetables gluten-free?

Yes. All fresh veggies, from potatoes and tomatoes to onions, carrots, cauliflower and everything else, are always gluten free in their natural state. Just make sure you wash everything before use to remove any cross-contamination risk.

The same goes for plain frozen veg – everything from frozen peas to frozen broccoli, spinach and french beans is also gluten free. The only times you need to watch out are with frozen potato products, such as french fries, and non-plain frozen veg, such as stir-fry mixes in seasonings or sauces. Some of these may contain gluten, so always be sure to check the label.

Recipe ideas with vegetables

Opt for fresh veggies over processed ones if you want to be sure what you’re eating is gluten free. Fresh and frozen vegetables also tend to have greater nutritional value as processing can remove vitamins, fibre and other beneficial substances.

Fresh, nutritious veg is key to a healthy and balanced gluten-free diet. To inject more into your meal plans, try some of these fun and tasty recipes.

Bruschetta with vegetables

What better way to enjoy Schär’s Pane Caserreccio gluten-free bread [https://www.schaer.com/en-int/p/pane-casereccio] than these brilliant Mediterranean-style bruschetta? Combining courgette and aubergine flavoured with garlic, herbs and olive oil, they’re a snack sent from heaven. Read full recipe.

Toast with vegetable crème

Featuring celery, artichokes, broad beans, carrots and more, this yummy spread is packed full of goodness. Slather it on a slice of Schär gluten-free bread for a wholesome snack that’s also a real treat. Keep reading.

Gluten-free flatbread with hummus and vegetables

Impress friends and family by making your own gluten-free flatbreads topped with home-made hummus and delicious grilled veggies. Just don’t let on how incredibly easy they are. Read full recipe.

Other interesting articles

Fruits you can eat on a gluten free diet

The good news for people on a gluten free diet is that gluten free fruit is plentiful. All raw fruit is gluten free, but care must be taken when fruit has been processed.
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