About Vegan Italian Panzerotti

Panzerotti Pugliesi (Apulian Panzerotti) are deep-fried, savoury turnovers, filled with tomato and mozzarella or other ingredients.

They fully reflect the essence of comfort food. They make you feel cuddled and satisfied.

In our vegan Italian panzerotti, we substituted the cow mozzarella of the original recipe with plant-based mozzarella.

Panzerotti are street food. Strolling around Apulian towns and cities, you will surely find plenty of shops that sell them.

When Apulians prepare them at home, they often accompany them with Apulian or Bari-style focaccia (we’ll publish the recipe next weekend, stay tuned!) and cold beer, generally Peroni (of which there is a production plant in Bari).

Vegan Italian Panzerotti ingredients: flour, tomato sauce, vegan mozzarella, olive oil, yeast, salt, oregano.

Origins of Italian Panzerotti

Panzerotti were firstly made in Puglia (Apulia) region. They used small crescents from the leftovers of the bread dough and then added pieces of cheese and tomato. For this reason, they are part of the Italian cucina povera (cheap/poor class cuisine). It’s now a typical food in South-Central Italy.

The word panzerototto (singlular of panzerotti) came from the word panza that is an informal variant of pancia (which stands for belly). The name panzerotto sounds playful and funny, and it clearly reflects its swollen shape.

Different Interprations of the Name

Its name varies according to the area.

The panzerotto has more than one name even in Apulia. In fact, in the Salento area and, in general, outside the province of Bari, they call it calzone. In the Lucania area (Basilicata region) it’s calzoncello.

In Naples, where it is a common food, they refer to it simply as pizza fritta (fried pizza). On the other hand, they use the word panzerotto for their large potato croquette.

Panzerotti vs Calzone vs Stromboli

What’s the difference between these 3 foods? For the sake of clarity, let’s start with what most Italians associate with panzerotto and calzone:

  • Panzerotto: a medium size dough pouch, generally filled with tomato and mozzarella, deep-fried. Originally from Apulia.
  • Calzone: a large size folded pizza, different filling possibilities, cooked in a wood oven. Originally from Naples.

And what about stromboli? It is a rolled pizza stuffed with cheese and other ingredients. Even if it is related to the first two, chances are that almost no one in Italy has even a vague idea of what it is. This is because stromboli was not invented in Italy, but in the US by Italian-Americans. The name stromboli almost certainly derives from the island off the North coast of Sicily, containing Mount Stromboli, one of the two most active volcanoes in Italy.

Northern American Diffusion and Spelling

Panzerotti are also common in the United States and Canada – Italian immigrants imported them during the diaspora (1880-1920). In Northern America, they often call them panzerotti or panzarotti as a singular noun (plural panzerotties/panzarotties or panzerottis/panzarottis).

In Italian, panzerotto is singular and panzerotti is plural.

In the foreground, a hand holds half panzerotto showing the tomato and mozzarella filling. A plate full of vegan Italian panzerotti and some tomatoes in the background.

5 Panzerotti Filling Ideas (Vegan)

Even if tomato and mozzarella is the unquestionable original filling, there are now other common ways to stuff them as well as creative ones. Here are our suggested fillings that you can try.

  1. Turnip Greens, Sun-Dried Tomatoes and Plant-Based Mozzarella
  2. Spinach and Plant-Based Ricotta
  3. Mushrooms in Oil and Plant-Based Mozzarella
  4. Asparagus Cream and Plant-Based Mozzarella
  5. Sliced Plant-Based Meat and Plant-Based Mozzarella
In the foreground, a hand holds half panzerotto showing the tomato and mozzarella filling. A plate full of panzerotti and some tomatoes in the background.

Baked Panzerotti

Anticipating that the authentic recipe wants the panzerotti to be deep-fried, the panzerotti al forno (baked panzerotti) is definitely another possibility. This is a good choice if you prefer a lighter version.

Check out the notes section at the bottom of the recipe for the procedure.

Vegan Italian Panzerotti

Prep Time 10 minutes
Cook Time 5 minutes
Resting Time 2 hours 20 minutes
Total Time 2 hours 35 minutes
Servings 6 panzerotti
The deep-fried calzone from Apulia.


  • pot
  • bowl
  • pastry board
  • spoon
  • fork
  • sieve/skimmer
  • cloth
  • absorbent paper
  • food thermometer (optional)
  • toothpick (optional)



  • 250 g baking flour (8.8 oz)
  • 130 ml lukewarm water (4.4 fl oz)
  • 10 g fresh yeast (or 2 g/0.07 oz of dry brewer's yeast) (0.35 oz)
  • 1 Tbsp olive oil
  • 1 tbs sugar
  • 1 tbs salt


  • 120 g tomato sauce (4.2 oz)
  • 200 g plant-based mozzarella (shredded) (7 oz)
  • salt
  • black pepper
  • dried oregano


  • frying oil


  • Dissolve the yeast in lukewarm water, together with sugar and salt.
  • On the pastry-board, place the flour and gradually add the liquid part while mixing.
    Add the oil and knead until you have a smooth and elastic dough. If needed, add a little more water.
    Let the dough rise for 2 hours in a warm place, covered with the cloth.
  • Now divide the dough into 6 equal parts and let them rise again for 20-30 minutes, still covered.
  • In the meantime, let's prepare the filling. In the bowl, mix tomato sauce and mozzarella. Add oregano, salt and black pepper to taste.
  • On the pastry-board, roll out each piece of dough, creating some disks (approx. diameter: 10 cm/3.9 in).
  • Place 1 generous Tbsp of filling in the centre of each disk. Dampen the edges with some water, then close them forming crescents. Seal the edges with the fork.
  • Heat abundant frying oil in the pot (keep in mind that the panzerotti have to be fully immersed).
    Do the toothpick test: immerse the toothpick in the oil, when you see bubbles around it, the oil is ready. If you have a food thermometer, the right temperature is 170° C/338° F.
    Deep-fry one or more panzerotti (depending on the size of your pot) until they are golden brown and crispy.
  • Drain the panzerotti on absorbent paper. Serve warm and enjoy!


Alternative Cooking: Baked
Instead of deep-frying, you can cook them in a 200° C/390° F preheated oven for 20 minutes (until golden brown). We recommend brushing them with some extra virgin olive oil before baking.
We advise against freezing.
Course: Main Course, Snack
Cuisine: Italian, Vegan
Keyword: fried, mozzarella, street food, tomato

Get in Touch!

If you try this recipe, don’t forget to tag @myitalianvegan on socials. We would love to see the result!

If you have any questions or feedback, don’t hesitate to leave a comment in the section below. We love hearing from you!

About Vegan Lemon Scallopini

If life gives you lemons, make scallopini!

Vegan Lemon Scallopini is a very simple recipe with a strong personality. The main character is, obviously, the sour taste of lemons.

In our plant-based recipe, we swopped the meat with tender seitan. The sage gives extra flavour.

This quick, easy and relatively cheap dish can easily save your meal!

In Italy, we serve it as a secondo (second course).

Ingredients: slices of seitan, four, lemon, oil, salt, pepper, sage leaves.

Origin of Scaloppini

The word scaloppina came from the French escalope that stands for sliver of meat.

Lemon Scaloppini originated from Milan. Scaloppini are nowadays prepared, with different condiments, in the whole country.

The Italian name is scaloppine al limone, whereas in English they’re either called scallopini or scaloppini.

Slices of seitan in lemon sauce in the background; detailed fork with a piece of seitan in the foreground.

10 Scaloppini Vegan Condiments Ideas

You can accompany your scallopini with different sauces, according to regional traditions. Here is a list of 10 yummy condiments you can try after the lemon one (or in case you don’t like lemons).

  1. Lemon Scallopini
  2. Scallopini alla Pizzaiola
  3. Scallopini with Mushrooms
  4. Scallopini with Basil Pesto
  5. Orange Scallopini
  6. Scallopini with Courgettes (zucchini) and Mint
  7. Scallopini with White Wine (add vegan butter and pepper)
  8. Scallopini with White Wine and Onion
  9. Zaffron Scallopini (use vegan cream)
  10. 4 Vegan Cheeses Scallopini

Vegan Lemon Scallopini

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 20 minutes
Servings 2 people
Thin slices of seitan in a lemon sauce.


  • pot
  • pan
  • sieve/skimmer
  • cutting board
  • knife
  • zester/fine grater (optional)
  • lemon juicer (optional)


  • 250 g seitan (8.8 oz)
  • 2 untreated lemons (medium size)
  • 1 l vegetable broth (33.8 fl oz)
  • 60 g flour (any kind) (2.1 oz)
  • salt
  • black pepper
  • extra vergin olive oil
  • fresh sage leaves


  • In the pot, heat up the broth. Then slice the seitan and blanch it in the boling broth for 10-15 minutes. Drain the seitan but don't throw away the broth (you may need it later).
  • Add the flour onto the plate and start flouring each slice of seitan, on both sides.
  • Zest and squeeze the lemons, then leave them apart.
  • Heat 4/5 Tbsp of oil in the pan, then add the garlic cloves (peeled) and some sage leaves (save a few for the garnish). Allow to flavour for about 1 minute.
  • Now add the seitan, the lemon juice and the zest (save some of the latter for garnish). Add salt and pepper to taste and let it cook for 5-10 minutes. If needed, add some broth. The final result should be a creamy and soft seitan.
  • Garnish with the remaning zest and sage leaves. Serve warm. Enjoy! 😋


In the fridge: 2-3 days in a Tupperware.
Course: Main Course
Cuisine: Italian, Vegan
Keyword: cheap, easy, lemon, limone, quick, scallopini, scaloppine, scaloppini
Slices of seitan in lemon sauce on a plate. Decorated with lemon slices and zest.


Now close your eyes and imagine being on a terrace over the Amalfi Coast. The waiter brings you this hot grated gnocchi in a terracotta bowl. The fresh tomato is the perfect essence of summer, the creamy mozzarella makes your mouth water. These are Vegan Gnocchi alla Sorrentina. Simple but amazingly tasty.

We can say that they are a pizza Margherita in a different shape – they share the same condiment! 😁

In Italy, we serve them as a primo (first course).

In our Vegan Gnocchi alla Sorrentina, we swop the cow mozzarella with a vegan alternative.

For the best result, make the gnocchi yourself using our recipe. If you are in a hurry, you can probably find the gnocchi in the fridge section of your supermarket.

Origins of Gnocchi Alla Sorrentina

The Gnocchi alla Sorrentina (Sorrentina Style Gnocchi) is a typical and symbolic recipe from Sorrento, in the province of Naples and in Campania region.

If you want to know more about the Amalfi Coast, check out this dual-language article.

It seems that the first gnocchi recipes were published for the first time during the second half of the 6th century by Cristoforo Messisburgo and Bartolomeo Scappi, two of the most famous chefs of the Renaissance.

Potato gnocchi were created after the import of potatoes in Italy by Europeans from the American continent. In 1880 the recipe spread.

If you want to know more info and recipes about gnocchi, check out our dedicated article.


Gnocchi is the plural form of the word. To refer to a singular piece, we use the word gnocco.

«Giovedì gnocchi!» (Thursday Gnocchi), is a common Roman expression to state that Thursday is the day of the week dedicated to Gnocchi.

«Ridi, ridi, che mamma ha fatto i gnocchi!» (Laugh, laugh that mom has made gnocchi!) is a traditional sentence that we say to a person we think is having a childish laughing – that makes no sense to us and probably irritates us. The expression is based on nonsense, but it suggests that that person is laughing for a banal gratification, like when you’re a kid and your mother prepares you a dish that you like.

Gnocchi alla Sorrentina (Vegan)

Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 2 people
Gnocchi with tomato sauce, vegan mozzarella and basil.


  • pan with lid
  • pot
  • large bowl
  • sieve/skimmer
  • spoon
  • terracotta bowl or casserole dish


  • 500 g gnocchi (17.6 oz)
  • 400 g tomato sauce (14 oz)
  • 200 g plant-based mozzarella (7 oz)
  • 1 clove garlic
  • extra virgin olive oil
  • basil
  • salt
  • nutritional yeast (or other parmesan alternative)


Prepare the Sauce

  • Heat some oil on the pan and add the garlic clove (peeled). Add the tomato sauce, a pinch of salt, 4/5 basil leaves and let it cook for about 30 minutes, covered with the lid.
  • After 30 minutes, remove the garlic clove and the basil leaves from the sauce, then transfer the sauce to a large bowl.

Cook the Gnocchi

  • Put some water on the burner and salt it when it starts boiling.
  • When the water boils again, put the gnocchi into it.
  • If you are using pre-made gnocchi cook them for the time indicated on the package.
    If you are using homemade gnocchi, follow the cooking steps in our dedicated recipe.

Assemble and Bake

  • Drain them with the sieve/skimmer and gradually move them into the bowl with the sauce.
    Gently mix with the spoon.
  • Cover the bottom of the terracotta bowl/casserole dish with some oil, then make a layer of gnocchi, one of shredded mozzarella and one of "Parmesan".
    Continue with another layer of gnocchi, shredded mozzarella and "Parmesan" until you fill the casserole or finish the ingredients.
  • Bake them for 5-10 minutes, in a pre-heated, static oven + grill at 200°C/392°F. Or separately in an oven (3-4 minutes) and then under a grill (2-3 minutes).
    Serve warm! Don't burn your tongue. 😉


You can put them in Tupperware and store them in the fridge for 2-3 days.
Course: Main Course
Cuisine: Italian, Vegan
Keyword: basil, easy, gluten free, gnocchi, mozzarella, pasta, sauce, tomato

Italian Potato Gnocchi

Water, flour, potatoes – nothing more, nothing less. Italian Potato Gnocchi are one of the most genuine and traditional comfort foods in Italy.

The gnocchi are an Italian primo (first course) and they are a varied family of dumplings.

This recipe explains how to make authentic Italian potato gnocchi from scratch, at home. Sure, you can also find them at the supermarket, but the taste and the experience are priceless.

This is a traditionally plant-based recipe, even if a version with eggs also exists.

Once you have your lovely, homemade gnocchi, you’ll need to find a delicious condiment that fits well. Scroll down to find 10 suggested condiments, including our Gnocchi alla Sorrentina recipe.

Heart-shaped potato between hands in the foreground, flour and other potatoes in the background.

10 Vegan Recipes for Potato Gnocchi

Here are 10 gnocchi condiments ideas for you, 100% plant-based.

  1. Vegan Gnocchi alla Sorrentina (try our recipe)
  2. Vegan Butter and Sage Gnocchi
  3. Gnocchi with Tomato Sauce and Basil
  4. Gnocchi al Ragù (tomato and vegan meat sauce)
  5. Basil Pesto Gnocchi
  6. Gnocchi with Pumpkin Cream
  7. Gnocchi with Walnut Sauce
  8. Four Vegan Cheese Gnocchi
  9. Courgettes (Zucchini) and Tofu Gnocchi
  10. Asparagus Cream Gnocchi


It seems that the first gnocchi recipes were published for the first time during the second half of the 6th century by Cristoforo Messisburgo and Bartolomeo Scappi, two of the most famous chefs of the Renaissance.

Potato gnocchi were created after the import of potatoes by Europeans in Italy from the American continent. In 1880, the recipe spread widely.

Types of Italian Gnocchi

Potato gnocchi is the most common type of gnocchi in Italy, but there are other traditional ones:

  • potato gnocchi (gnocchi di patate)
  • water and flour gnocchi (gnocchi acqua e farina) – without potatoes
  • semolina gnocchi (gnocchi di semolino) – also called gnocchi alla romana (Roman style gnocchi)
  • canederli – also called knödel or gnocchi di pane (bread gnocchi), they came from the German cuisine but they’re typical of the Trentino-Alto Adige region
  • malloreddus – also called gnocchi sardi (Sardinian gnocchi)


Gnocchi is the plural form of the word. To refer to a singular piece, we use the word gnocco.

«Giovedì gnocchi!» (Wednesday gnocchi!), is a common Roman expression to state that Wednesday is the day of the week dedicated to gnocchi.

«Ridi, ridi, che mamma ha fatto i gnocchi!» (Laugh, laugh that mom has made gnocchi!) is a traditional sentence that we say to a person who is laughing childishly – which makes no sense to us and probably irritates us. The expression is based on nonsense, but it suggests that the person is laughing for a banal gratification, like when you’re a kid and your mother prepares you a dish that you like.

How to Pronounce Gnocchi in Italian

For English speakers, is hard to pronounce the word gnocchi as Italians do. Mainly because the first phoneme (sound) of the world is not part of English. If you want to hear the proper Italian pronunciation have a look at Forvo.

Homemade Italian Potato Gnocchi

Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 2 people
How to make traditional potato gnocchi at home.


  • pot
  • Potato ricer
  • sieve/skimmer
  • Pastry board or other surface
  • knife
  • fork


  • 500 g potatoes (17.64 oz)
  • 150 g flour – any type (5.3 oz)
  • salt


Prepare the Potatoes

  • Wash the potatoes (don't remove the skin), put them in the pot and cover them with water. Let them boil until well cooked (check it with the fork).
    potato over the pot
  • When the potatoes are cooked, drain them and mash them with a potato ricer on your board. Don’t worry, the peel will remain in the ricer!

Prepare the Dough

  • Add flour, some salt and start kneading. Depending on the quality of the potatoes, the quantity of flour needed may slightly vary.
  • Knead until reaching a smooth and soft dough.
    smooth and round dough between hands

Form the Gnocchi

  • Divide the dough in smaller parts. Roll each part until you have a long cylinder (like a little snake).
    Prepare the tray slightly sprinkling it with some semolina.
    Now form the gnocchi, cutting small pieces from the cylinders.
    kninfe cutting gnocchi
  • If you like, roll each gnocco over the fork.
    Place each formed gnocco onto the tray and cover with a clean cloth.
    Now you can decide to cook them or to store them.
    Rolling a gnocco over the fork


  • Boil the gnocchi for about 1 minute in abundant boiling and salted water. As soon as the gnocchi reach the surface, remove them with the sieve/skimmer.
    Don't cook large quantities together in the same pot. You can divide them in 2 or more groups and cook them separately.
    Now you can add your favourite condiment and enjoy your homemade gnocchi! 😋
    Gnocchi on the skimmer over the boiling pot


  • In the fridge: store them covered with a cloth for 2/3 days.
  • In the freezer: pay attention that there is some space between each gnocco, so that they don't touch each other. Once they're well frozen, you can move them into a freezing bag.
Course: Main Course
Cuisine: Italian, Vegan
Keyword: authentic, egg free, gnocchi, handmade, homemade, pasta, potato, real, traditional

Recipe Description

You can find this dish in every Italian grandma’s house. Simple, genuine, and easy to prepare.

In our cruelty-free version, we substituted the minced meat with seitan and textured soya protein and the parmesan with nutritional yeast.

Separate ingredients: breadcrumbs, nutritional yeast, soya, seitan, tomato sauce, parsley.

Origin and Curiosities

Middle East Origins

Even if the Polpette al Sugo (Meatballs in Sauce) is nowadays a staple dish of Italian cuisine, its origin is uncertain.

The most accredited theory says they were created in Persia with the name of kofta (mashed meat).

When the Arabs conquered Persia, they first learned about this preparation and then spread it all over the Middle East.

The meatballs arrived then in Europe when the Arabs ruled Spain. The Spanish word for meatballs, albondigas comes, in fact, from the Arabic one, al-bonâdiq.

Meatballs covered with tomato sauce on a plate, basil on top.

Where Did You Hide the Spaghetti?

Contrary to popular belief, spaghetti and meatballs is not a familiar recipe in Italy, nor exactly a traditional one. Just think that the author of this article has never tried or seen this or a similar recipe in his 32 years of life!

It is, in fact, an Italian-American recipe due to the Italian immigration to the US from 1880 onwards.

However, similar regional recipes that recall (and that inspired) spaghetti and meatballs do exist in Italy. The famous Italian-American dish differs from the Italian recipes, especially for one aspect: it uses big meatballs, while the traditional recipes use smaller ones.

Vegan Meatballs in Tomato Sauce

Prep Time 15 minutes
Cook Time 15 minutes
Resting time 30 minutes
Total Time 1 hour
Servings 20 meatballs
Plant-based version of the traditional Italian meatballs.


  • pan with lid
  • bowl
  • blender
  • cutting board
  • knife
  • drainer
  • spatula


  • 250 g seitan (or 8.8 oz)
  • 80 g textured soya protein (or 2.8 oz)
  • 40 g breadcrumbs (or 1.4 oz)
  • 40 g nutrional yeast (or 1.4 oz)
  • 500 ml vegetable broth (or 17 fl oz)
  • 400 g tomato souce (or 14 oz)
  • salt
  • black pepper
  • nutmeg
  • parsley
  • extra vergin olive oil
  • smoked paprika – optional


  • At first, rehydrate soya in hot broth for 10 minutes.
  • In the meantime, dice the parsley.
  • Drain the soya (but don't squeeze it) – use a container underneath to save the drained broth for later.
    Blend soya and seitan together into a uniform mixture.
  • Transfer the mixture to the bowl. Then add breadcrumbs, nutritional yeast, parsley, nutmeg and smoked paprika (to taste), a pinch of salt and pepper.
  • Mix the ingredients together (start with the spatula, then use your hands) until reaching a uniform mixture.
    Then, leave it to rest in the fridge for 30 minutes.
  • Now start shaping the meatballs. To make it easier, dampen your hands before forming each piece.
  • In the pan, heat abundant oil.
    Then fry the meatballs on all sides. When they are golden brown, turn off the heat and move the meatballs onto a plate (leave the excess oil in the pan).
  • In the pan, add tomato sauce and around 150 ml (5 oz) of the broth you put apart. Season with salt and pepper and cook for 7-10 minutes.
    Now add the meatballs and let them cook for 5 minutes. From time to time, carefully mix the meatballs with the sauce.
    Serve warm.
    P.S. when the meatballs are finished, don't forget to fare la scarpetta! (mop up all the sauce with a scrap of bread) 😉
Course: Main Course
Cuisine: Italian, Vegan
Keyword: authentic, meatballs, sauce, seitan, soy, soya, tomato, traditional

Recipe description

This is one of our favourite comfort foods. A chocolate roll stuffed with crunchy biscuits. Can you imagine?

In this vegan version, we use plant-based butter instead of the traditional dairy one.

It is also a great way to recycle chocolate and biscuits left in the pantry and it takes only 20 minutes to prepare!

With its delicious genuine taste, kids are very likely to love it.

Origin and Curiosities

The Italian name salame di cioccolato clearly comes from the resemblance with a salami.

The recipe is common in the whole country and not only! It is also a Portuguese recipe named Salame de Chocolate.

In Sicily, they call it salame turco (Turkish salami). Not because of its origins, but because its colour reminded them of the skin tone of Turkish people.

In Emilia Romagna, they traditionally prepare it during Easter festivities. It is a crafty way to recycle Easter chocolate eggs.

In Piedmont, they often add their traditional hazelnuts to the mixture.

It is also common in Veneto, Naples, and in the Mantua area.

Italian Chocolate Salami (Vegan)

Prep Time 15 minutes
Cook Time 5 minutes
Refrigerating time 3 hours
Total Time 3 hours 20 minutes
Servings 4 people
Chocolate roll stuffed with crunchy biscuits.


  • double saucepan
  • bowl
  • spatula
  • baking paper


  • 200 g dark chocolate (without milk) (or 7 oz.)
  • 100 g vegan butter (or 3.5 oz.)
  • 100 g sugar (any type) (or 3.5 oz.)
  • 100 g plain vegan biscuits e.g. digestive (or 3.5 oz.)
  • 15 g dark cocoa powder (or 0.5 oz.)
  • powdered sugar – optional


Prepare the mixture

  • Melt the dark chocolate in the double soucepan. Meanwhile, work the butter with the sugar in a mixing machine or bowl until you get a soft and homogenous dough.
    Roughly crumble the biscuits with your hands.
  • When the melted chocolate has cooled down enough, add it to the sugar and butter mixture. Add the cocoa powder and mix it with the spatula until reaching a smooth consistency.
    Then add the biscuits and mix.

Form the salami

  • Transfer the mixture onto a baking sheet. Use your hands to give it a cylindrical shape, then roll it in the paper and tie it like a candy.
  • Leave it to cool down in the fridge for at least 2-3 hours.


  • Before serving, you can roll it in powdered sugar if you like.
  • Slice it and enjoy!

Recipe Description

How to describe the Frittata? We’ll give it a try:

  • Genuine: It tastes like the most beautiful things in life: like friends, like home, like a Sunday.
  • Fulfilling: The Frittata is your best friend when your stomach is growling. Put it between two slices of bread and it turns into a super energetic packed lunch.
  • Cheap and Convenient: If you are running out of ideas and time, then it’s time for a frittata. Just make sure that you have a pack of chickpea flour, the rest of the ingredients are probably already in your kitchen. It’s also a brilliant way to give new life to your leftovers.
Vegan Onion Frittata Ingredients: chickpea flower, water, onions, oil, turmeric, black pepper.

10 Frittata Ideas

Onion is just one of the possible ingredients. You can get creative and basically stuff your frittata as you like. Here are 10 variants we suggest:

  1. Courgettes (zucchini) Frittata
  2. Potato Frittata
  3. Pasta Frittata (usually long pasta)
  4. Asparagus Frittata
  5. Spinach Frittata
  6. Artichoke Frittata
  7. Mushroom Frittata
  8. Bell Pepper Frittata
  9. Broccoli Frittata
  10. Vegan Cheese Frittata

Origin and Curiosities

The frittata is a staple of the Italian cucina povera (cheap cuisine, of the poor class). It has always been a practical solution that fills your stomach while using leftovers.

The original recipe is made with egg so this is the most common vegan version. Also known as farifrittata (flour frittata), since it’s made with chickpea flour.

Main Differences Among Italian Frittata, Spanish Tortilla and French Omelette

The Italian frittata is similar to the Spanish tortilla and the French omelette.

The main difference with the tortilla is that the Spanish recipe is thicker and slightly uncooked inside.

The frittata is cooked on both sides, while the French omelette is only cooked on one side and bent over (leaving the inside softer).

Vegan Onion Frittata

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 people


  • nonstick pan with lid (28 cm / 11")
  • bowl
  • whisk (or fork)
  • cutting board
  • knife
  • plate
  • spatula


  • 120 g chickpea flour (4.2 oz.)
  • 240 g water (8.5 oz.)
  • 20 g nutritional yeast – optional (0.7 oz.)
  • 2 medium onions
  • extra virgin olive oil
  • salt
  • black pepper
  • turmeric – optional
  • kala namak salt – optional


  • In the bowl: mix chickpea flour, nutritional yeast, salt (approx. 5 g), a pinch of pepper, turmeric and kala namak salt.
    chickpea flour and the other dry ingredients in a bowl
  • While whisking, add water gradually to avoid any lumps.
    whisking the mixture
  • Add oil (approx. 10 g), stir and leave it apart.
    a spoon adds oil into the bowl
  • Heat some oil in the pan. Add the onions and fry them for 3-4 minutes.
    slicing onions on a cutting board with a knife
  • Add the liquid mixture and equally distribute it over the pan with the spatula. Make sure the liquid mix covers and mixes with the onions over the whole pan.
    Add the lid and let it cook for 5-7 minutes at low-medium heat.
    sliced onions in a pan
  • After 5-7 minutes, check the bottom of the frittata (it should be golden-brown). Use the spatula and be careful not to break the frittata.
    When the bottom is properly cooked, flip the frittata using a plate. If you've never done it, follow these steps:
    – put the plate upside down over the pan
    – put one hand over the plate and hold the panhandle with the other
    – firmly push your hand over the plate and flip
    – when you have the frittata on your plate, carefully slide it back into the pan
    Let the other side cook for another 5-7 minutes – still covered
    flipping the frittata in the pan
  • When it looks ready, flip it again over a plate. Leave it to cool down for a few minutes and serve.

Recipe Description

These stuffed and fried olives have only one problem: if you start eating one, you will finish them all!

This is our best plant-based version of the traditional dish. We have substituted the meat with a mixture of soya and seitan and we have used a chickpea batter instead of the egg. We made sure to preserve the original taste.

In Italy, we traditioannly serve them as an antipasto (starter), but they can also work as a contorno (side dish). We often eat them along with other fried starters e.g. a fried veg mix and, sometimes, we include them in the antipasto misto (mixed appetiser).

Origin and Curiosities

The full Italian name is Olive all’Ascolana, meaning Ascoli Style Olives.

Originally from the city of Ascoli Piceno, they are a traditional dish of Marche region.

In 1800, due to the increase of royalties that farmers had to provide to the aristocracy, the cooks who worked for those royal families had to find a way to use large amounts of different meat varieties at their disposal. For this reason, they came out with this characteristic way to stuff olives.

Vegan Ascolana Olives

Prep Time 45 minutes
Cook Time 5 minutes
Total Time 50 minutes
Servings 30 olives
Italian stuffed and friend olives


  • blender
  • hand blender
  • pot
  • pan
  • cutting board
  • small sharp knife
  • drainer
  • bowl


  • 30 big green pickled olives *
  • oil for frying


  • 30 g carrots (or 1 oz.)
  • 15 g celery (or 0.5 oz.)
  • 30 g onion (or 1 oz.)
  • 20 g textured soy protein (dry weight) (or 0.7 oz.)
  • 50 g seitan (or 1.8 oz.)
  • 1 Tbsp white wine
  • 10 g nutritional yeast (or 0.35 oz.)
  • 1 and ½ Tbsp breadcrumbs
  • nutmeg
  • salt
  • clove powder
  • extra virgin olive oil
  • 250 ml vegetable broth – optional (or 8.45 fl. oz.)


  • 40 g chickpea flour (or 1.4 oz.)
  • 80 g water (or 2.8 oz.)
  • extra breadcrumbs for coating


Prepare the filling

  • Rehydrate the textured soy in hot broth for 10 minutes (alternatively, you can use hot water), then let it drain for 2 minutes (don't squeeze). In the meantime: mince carrots, celery and onion; roughly blend the seitan.
  • In the pan, heat up some oil, then add minced vegetables, soy and seitan and leave to take on flavour for 5 minutes. Simmer with the wine until reduced. Transfer everything in the bowl and leave it to cool down. Meanwhile, you can pit the olives (see below).
  • When the filling has cooled down, blend it with the hand blender, then add nutritional yeast and breadcrumbs. Add a pinch of salt, nutmeg and cloves. The mixture should be consistent and compact.

Prepare the olives

Deep fry and serve

  • Heat up some oil for frying in a small pot and when it's hot, immerse the olives (make sure they are fully immersed, otherwise the bread may split in half). Cook until golden brown.
  • Serve them warm (but please, don't burn your mouth). 😉


*  Ingredients and Substitutions
The authentic recipe uses the Ascolana Tenera variety. But you can just stick with the biggest, greener, sweeter and most tender olives you can find.
If you have little time you can also opt for pitted green olives in a can. Don’t expect the same result, but they will still taste good.


This is a very simple and quick preparation, characterised by a spicy and decisive taste (due to the presence of chilli and garlic).

The ingredients are penne pasta, fresh peeled tomatoes, fresh chilli, garlic, parsley, olive oil and salt.

The traditional recipe is 100% plant-based (even though a version with Pecorino cheese also exists).

History and Curiosities

This recipe comes from the province of Rieti (not far from Rome) and it’s a classic from the cucina povera (cheap cusine, poor class cusine) of the Lazio region.

The Italian name Penne all’Arrabbiata can be literally translated as Angry Style Penne. This seems to derive from the fact that your face can turn red (due to the abundance of chilli), like if you’re angry.

The Arrabbiata is also featured in these Italian classic films: The Grand Bouffe by Marco Ferreri, Roma by Federico Fellini and 7 chili in 7 giorni by Carlo Verdone.
CONTENT WARNING: they may contain animal exploitation images.

Penne Arrabbiata

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 people
Spicy tomato souce pasta.


  • pot
  • pan
  • bowl
  • cutting board
  • knife
  • fork


  • 200 g penne pasta * (or 7 oz.)
  • 600 g fresh tomatoes (san marzano or picadilly) * (or 21.2 oz.)
  • 1 fresh chili pepper *
  • 1 garlic clove
  • parsley
  • extra virgin olive oil
  • salt


  • Put some water to boil in the pan.
  • In the meantime, peel the garlic and cut it in half to remove the germ (the sprout in the centre), then mince the garlic.
    Mince the fresh chilli – since the spiciness of the chilli may vary, don't hesitate to adjust the quantity. If you don't have fresh chilli, you can use flakes.
    Chop some parsley and keep it for later.
  • Heat some oil in the pan. Then add garlic and chilli and fry for 2 minutes.
    Cut the tomatoes in half and remove the seeds, then dice them.
    Add the tomatoes into the pan and cook for about 10 minutes on low heat until you have a sauce (add a pinch of salt during the last minute of cooking).
  • At this time, the water in the pot should boil. Add some salt and, when it boils again, add the pasta. Leit it cook for the time indicated on the box, then drain it. For perfect cooking, we suggest to check the pasta 1-2 minutes before the indicated time.
  • Add the pasta to the sauce in the pan, add half of the parsley and toss.
  • Serve it still hot adding the rest of the parsley on top.


* Ingredients: Reccomendation and Subsitutions
  • try to use real Italian brands e.g. Barilla, De Cecco, Garofalo, Rummo
  • if fresh tomatoes and chillies are not available, peeled canned tomatoes (300 g/10.6 oz., drained) and chilli flakes will work fine
Eventual leftovers can be conserved in a closed container for max 2 days.

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