Recipes Archives - Forks Over Knives

Vegan Taco Soup

Ellen Boeke — Fri, 08 Dec 2023 19:07:18 +0000

This belly-warming vegan taco soup has everything you love about the classic hand-held Mexican snack: Smoky seasonings, hearty ingredients, and strips of savory corn tortillas. It starts with roasting tomatoes, onions, and chile peppers until they are browned and full of flavor, then blending them into a paste that forms the base of the soup. From there, juicy corn kernels, hearty black beans, and meaty jackfruit are added into the mix to provide hunger-busting substance. Cilantro and lime add brightness to the broth, while baked tortilla strips make for a crunchy topper. Top everything with extra jalapeño slices if you’re a fan of heat, or feel free to add a dash of your favorite hot sauce.

Tip: The soup base in Step 1 can be made ahead of time and frozen for later use.

For more vegan Mexican soups, check out these tasty ideas:

Yield: Makes 11 cups

Time: 75 minutes

8 cups quartered roma tomatoes
1 cup coarsely chopped onion
2 poblano chiles, halved and seeded
1 jalapeño chile, halved and seeded
6 cloves garlic
2 teaspoons dried oregano, crushed
1 teaspoon pure cane sugar
¼ teaspoon crushed red pepper (optional)
3 cups low-sodium vegetable broth
2 cups frozen roasted corn
1 15-oz. can no-salt-added black beans, undrained
1 14- to 20-oz. can no-salt-added jackfruit, drained and shredded
Sea salt, to taste
2 6-inch corn tortillas, cut into strips
½ cup chopped fresh cilantro
Lime wedges

Instructions

Preheat oven to 450°F. Line two 15×10-inch baking pans with foil. In a large bowl combine the first eight ingredients (through crushed red pepper, if using); mix well. Spread evenly in pans. Roast 45 minutes or until charred in places; cool slightly. Transfer to a blender. (You may want to work in batches.) Cover and blend until nearly smooth. Transfer soup base to a large saucepan. Reduce oven temperature to 400°F.
Stir broth, corn, undrained beans, and jackfruit into soup base. Bring mixture to boiling; reduce heat. Simmer, uncovered, 10 minutes to blend flavors, stirring occasionally. Season with salt.
Meanwhile, spread tortilla strips on a baking sheet. Bake 5 minutes or until crisp.
Serve soup topped with cilantro, tortilla strips, and, if you like, sliced additional jalapeño. Serve lime wedges on the side.

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Brown Rice Noodle Bowls with Ginger-Garlic Sauce

Mary Margaret Chappell — Wed, 06 Dec 2023 18:18:46 +0000

Get dinner on the table in a flash with these super quick five-ingredient Asian noodle bowls. Chewy brown rice noodles are slathered in a savory ginger-garlic sauce and tossed with steamed veggies to create a quick and easy meal that’s healthy and hearty. Our recipe calls for an Asian stir-fry blend of frozen vegetables, but it can easily be adapted to accommodate any fresh or frozen vegetables you have on hand. Just adjust the steaming time accordingly, and toss them in. These saucy noodles keep well in the fridge and taste great hot or cold, so you might want to make a big batch to munch on during busy weeks.

Tip: To make this dish gluten-free, use tamari in place of soy sauce.

For more Asian noodle recipes, check out these tasty ideas:

Yield: Makes 8 cups

Time: 20 minutes

1 8-oz. package dry brown rice noodles
4½ teaspoons reduced-sodium soy sauce
1 tablespoon grated fresh ginger
3 cloves garlic, minced
1 16-oz. package frozen Asian stir-fry vegetable blend

Instructions

In a large saucepan cook noodles according to package directions. Reserve 2 cups cooking water. Drain noodles.
Wipe out saucepan. Add 1½ cups of the reserved cooking water, the soy sauce, ginger, and garlic. Bring to boiling. Add vegetable blend. Cover and steam 3 to 4 minutes or until vegetables are crisp-tender. Add noodles to pan; heat through, tossing with tongs to combine.

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Green Cabbage and White Bean Soup

Darshana Thacker Wendel — Tue, 05 Dec 2023 18:21:19 +0000

This colorful cabbage soup is packed full of lip-smacking flavor that will make you reach for a second serving before you’ve even finished the first. Savory leeks, tangy tomato paste, and fragrant Italian herbs combine to create an irresistibly slurpable broth that pairs perfectly with the earthy cabbage and hearty white beans. Top this hearty soup with a sprinkle of chopped of fresh parsley, and serve with a side of whole wheat bread to sop up the extra broth.

For more incredible cabbage recipes, check out these tasty ideas:

Tikil Gomen (Ethiopian-Style Cabbage, Potatoes, and Carrots)
Napa Cabbage Salad
Delicata Squash and Roasted Cabbage Stew
Or take a look at our full collection of favorite cabbage recipes

Yield: Makes 8 cups

Time: 30 minutes

2 lb. green cabbage, cored and cut into 1-inch pieces (4 cups)
1 cup finely chopped leek, white part only
1 cup chopped carrots
6 cloves garlic, minced
1 bay leaf
1½ teaspoons dried Italian seasoning, crushed
1 15-oz. can white beans (any variety), rinsed and drained
¼ cup tomato paste
1 tablespoon brown rice vinegar
¼ teaspoon freshly ground black pepper
Sea salt, to taste
1 tablespoon finely chopped fresh parsley

Instructions

In a large pot combine the first six ingredients (through Italian seasoning) and ¼ cup water. Cook over medium about 10 minutes or until carrots are tender, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add beans, tomato paste, and 6 cups water to pot. Bring to boiling; reduce heat. Simmer, uncovered, 5 to 7 minutes more or until thickened. Remove and discard bay leaf. Stir in vinegar, pepper, and salt. Sprinkle with parsley.

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Sweet Potato Chocolate Chip Cookies

Ellen Boeke — Mon, 04 Dec 2023 18:15:44 +0000

Mashed sweet potatoes make a soft, lightly sweet cookie that you can enjoy for dessert or as a snack with a cup of tea. Dairy-free chocolate chips add bursts of creamy cacao goodness to each bite, but you could easily add in a handful of your favorite nuts to switch up the flavor profile. This recipe yields 20 cookies, which is the perfect size for bringing to a festive potluck or group gathering!

Tip: For 1 cup mashed sweet potato, peel and coarsely chop one 8-oz. sweet potato. Place potato pieces in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 7 to 10 minutes or until very tender. Transfer potato to a bowl and mash until smooth (or press through a ricer), adding water, 1 tablespoon at a time, as needed to make creamy.

For more sweet potato desserts, check out these tasty ideas:

Yield: Makes 20 cookies

Time: 45 minutes

1¼ cups mashed sweet potatoes (see tip in intro)
¼ cup unsweetened, unflavored plant-based milk
3 tablespoons light molasses
2 teaspoons pure vanilla extract
1½ cups oat flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon sea salt
½ cup dairy-free chocolate chips or chopped dark chocolate

Instructions

Preheat oven to 350°F. Line two large cookie sheets with parchment paper or silicone baking mats.
In a large bowl whisk together the sweet potato, milk, molasses, and vanilla). In a medium bowl stir together the oat flour, baking powder, baking soda, and salt). Add flour mixture to sweet potato mixture; stir until combined. Stir in chocolate chips.
Using a cookie scoop or 1½-tablespoons portions, drop dough 2 inches apart on prepared cookie sheets. Flatten cookies to 2-inch diameter. Bake 8 to 10 minutes or until lightly browned. Let cool 2 minutes on cookie sheets. Remove and cool on wire racks.

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24 Sweet and Savory Vegan Orange Recipes to Brighten Your Day

Lisa Esile, MS — Fri, 01 Dec 2023 18:32:07 +0000

With their bold color, juicy flesh, and tangy zest, oranges add bright flavor to sweet and savory dishes, transforming them into something special. This spirited fruit has much to offer the whole-food, plant-based cook who wants flavor without oil or processed ingredients. In this collection, you’ll find everything from baked goods to salads, dressings, flatbread, ice pops, casseroles, grain bowls, and lots more. Dive into one today!

For more fruit-full recipes, check out this collection of Winter Baking with In-Season Fruit.

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Tropical Soba Noodle Bowls

Shelli McConnell — Fri, 01 Dec 2023 18:28:40 +0000

Soba noodles, made from buckwheat, have a nutty, earthy flavor and robust texture. They make for a sturdy base in this tropical noodle bowl, which features tangy pineapple, creamy avocado, sweet papaya, and a spicy citrus dressing that soaks into the chewy noodles. Edamame beans add extra heft while a garnish of fresh basil ties everything together with the perfect herbal kick. This soba noodle bowl tastes absolutely divine when served chilled, and is the perfect meal for a grab-and-go lunch to ensure you have something filling and refreshing to keep you fueled up for the rest of your day.

For more soba noodle recipes, check out these tasty ideas:

Yield: Makes 10 cups

Time: 1 hour 30 minutes

1 8-oz. package dry soba noodles, broken once
1½ cups fresh or frozen shelled edamame
¼ cup lemon juice
2 teaspoons lemon zest
1 teaspoon pure cane sugar
½ to 1 teaspoon Aleppo pepper or ½ teaspoon crushed red pepper (optional)
¼ teaspoon sea salt
1 fresh papaya, halved, seeded, peeled, and cut into ½-inch cubes (2 cups)
2 cups fresh pineapple cubes (½-inch cubes)
1 medium avocado, halved, seeded, peeled, and chopped
½ cup shredded fresh basil

Instructions

Cook noodles according to package directions, adding edamame to pot the last 1 minute of cooking; drain. Rinse under cold water; drain well.
For dressing, in a shallow bowl whisk together lemon juice, lemon zest, sugar, Aleppo pepper (if using), sea salt, and ¼ cup water. Reserve 2 tablespoons dressing. Add noodle mixture to bowl; toss to coat. Cover and chill 1 hour.
Top noodle mixture with papaya, pineapple, and avocado. Drizzle with reserved dressing. Sprinkle with basil and additional Aleppo pepper (if using).

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Caramelized Onion Mashed Potatoes

Nancy Macklin, RDN — Thu, 30 Nov 2023 19:22:30 +0000

Equal parts savory and sweet, caramelized onions are a surefire way to add a special touch to any dish. Here, creamy mashed potatoes get a boost of flavor from the deeply browned onion slices and are sprinkled with chives for an herbaceous finishing touch. But the toppings aren’t the only ingredients that make these spuds extra tasty: A blend of creamy cashews and cheesy nutritional yeast are mixed into the mash to create a velvety texture that melts in your mouth. If you want to get a head start on this recipe, you can make the caramelized onions up to three days in advance and store them in an airtight container. Pro tip: If you choose sweet yellow onions, feel free to skip the brown sugar; you’ll still get luscious caramelized goodness.

Tip: Soak cashews in very hot water 15 minutes; drain. Rinse cashews and drain again. Place in an airtight container. Store in the refrigerator up to 5 days or freeze up to 3 months.

For more vegan caramelized onion recipes, check out these tasty ideas:

Yield: Makes 6 cups

Time: 60 minutes

3 medium yellow onions, cut into thin wedges
1 teaspoon packed brown sugar (optional)
3 lb. Yukon gold potatoes
2 cloves garlic, halved
½ to 1 cup unsweetened, unflavored plant-based milk
2 tablespoons raw cashews, soaked (see tip in intro)
1 tablespoon nutritional yeast
Cayenne pepper, to taste
Sea salt, to taste
Freshly ground black pepper, to taste
2 tablespoons chopped fresh chives

Instructions

In a large skillet cook onions over medium 25 to 30 minutes or until well browned, stirring occasionally and adding water, 1 to 2 teaspoons at a time, as needed to prevent sticking. After 10 minutes, if desired, add brown sugar. When onions are done, remove skillet from heat.
In a large saucepan combine potatoes and garlic; add water to cover. Bring to boiling; reduce heat. Cover and simmer 25 to 30 minutes or until potatoes are very tender. Drain well. Mash until mostly smooth.
Meanwhile, in a small blender or food processor combine ½ cup milk, the cashews, nutritional yeast, and cayenne pepper. Cover and blend until very smooth. Gradually stir into mashed potatoes; stir in additional milk if needed to make creamy. Season with salt and black pepper.
Top mashed potatoes with caramelized onions and sprinkle with chives.

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Air-Fried Arancini

Juliana Hale — Wed, 29 Nov 2023 18:16:58 +0000

These cheese-free arancini are crisped to golden-brown perfection in an air fryer so you get a satisfying crunch without the unhealthy oil. Each creamy rice ball is stuffed with green olives and piquant peppers to create a tangy center that contrasts nicely with the garlicky Arborio rice. A coating of bread crumbs ensures a crispy exterior while a side of spicy marinara makes for a delicious dipping sauce. Serve air-fried arancini as an appetizer, or pair them with a green salad to create a fantastic vegan Italian meal. Be sure to make a double batch if you don’t want these bite-sized beauties to disappear too quickly!

Tip: To bake instead of air-fry, preheat oven to 400°F. Line a baking sheet with parchment paper or a silicone baking mat. Place arancini on a baking sheet. Bake 20 minutes or until lightly browned and crisp.

For more vegan appetizers, check out these tasty ideas:

Smoky Vegan Stuffed Mushrooms
Greek Stuffed Mini Peppers
Roasted Tomato, White Bean, and Olive Bruschetta
Or take a look at our full collection of vegan party appetizers

Yield: Makes 9 arancini

Time: 30 minutes

2 tablespoons flaxseed meal
½ cup canned no-salt-added chickpeas, undrained
1⅓ cups cooked brown Arborio rice, chilled
2 teaspoons nutritional yeast
1 clove garlic, minced
¼ teaspoon dried oregano, crushed
Sea salt, to taste
Freshly ground black pepper, to taste
9 pimiento-stuffed green olives
9 piquante peppers, such as Peppadew peppers
½ cup whole wheat panko or gluten-free bread crumbs
¾ cup spicy oil-free pasta sauce, warmed (optional)

Instructions

In a small bowl stir together flaxseed meal and 2 tablespoons water. Let stand 5 minutes.
In a large bowl mash chickpeas with a fork until nearly smooth. Stir in flaxseed mixture, rice, nutritional yeast, garlic, and oregano. Season with salt and black pepper.
Stuff a green olive inside each pepper. Divide rice mixture into nine portions. Wrap each rice portion around a stuffed pepper to form a ball.
Place panko in a shallow dish. Roll each ball in panko, lightly pressing to coat.
Preheat air fryer to 370°F. Place risotto balls in a single layer in air-fryer basket. (Fry in batches, if needed.) Air-fry 8 minutes or until lightly browned and crisp, turning once. Serve with warm pasta sauce for dipping (if using).

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Spicy Red Cabbage Sauerkraut

Darshana Thacker Wendel — Mon, 27 Nov 2023 18:56:39 +0000

Making your own red cabbage sauerkraut is a fun and easy fermentation project. Simply pack shredded cabbage into sterilized Mason jars with salt, ginger, jalapeño, garlic, and brown rice vinegar to infuse it with finger-licking flavor. Over several days, the cabbage will ferment into a delicious, crunchy sauerkraut that’s perfect for topping carrot dogs or adding to grain bowls. The best part? When stored properly, this sauerkraut recipe will stay good for several months, so you can add a yummy homemade garnish to your meals long after you’ve made the first batch. If you’re looking for homemade gift ideas, packaging up jars of this colorful ’kraut would make for a festive holiday gift.

For more vegan cabbage recipes, check out these tasty ideas:

Tikil Gomen (Ethiopian-Style Cabbage, Potatoes, and Carrots)
Savoy Cabbage Rolls
Delicata Squash and Roasted Cabbage Stew
Or take a look at our full collection of cabbage recipes

Yield: Makes 6 cups

Time: 3 days 30 minutes

5 cups shredded red cabbage
1 cup shredded carrots
¼ cup brown rice vinegar
2 teaspoons grated fresh ginger
1 teaspoon seeded and chopped fresh jalapeño chile
1 clove garlic, minced
½ teaspoon sea salt

Instructions

In a large bowl combine all ingredients; mix well. Let mixture stand 20 minutes or until cabbage has released its juice.
Wash two 16-oz. canning jars and lids in hot, soapy water; rinse thoroughly. Place jars in a deep pot. Add enough hot water to generously cover jars; bring to a simmer over medium. Simmer jars at least 10 minutes and keep them simmering until ready to fill.
Use tongs to remove one sterilized jar from water; drain. Place jar on a clean dish towel. Fill jar three-fourths full with cabbage mixture. Use the back of a ladle or spoon to compress cabbage so juice rises to the top. Top with water to ensure cabbage stays submerged. Repeat with second jar and remaining cabbage mixture.
Close jars loosely with lids and store in a cool, dark place, such as a kitchen cupboard. Open the jars every day to monitor fermentation process. Press down on cabbage with a spoon; if bubbles are released, fermentation is happening. Press down until all bubbles are released; loosely close lids and return to cool, dark place. Repeat the process 3 to 5 days or until bubbles are no longer forming.
At this point, the sauerkraut is ready to eat. Store in the refrigerator. Sauerkraut will keep several months.

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Middle Eastern Red Rice Pilaf

Juliana Hale — Wed, 22 Nov 2023 18:33:36 +0000

Red rice is named for its red bran layer, which gives it a higher antioxidant content than brown rice. Here, this vibrant grain is cooked in a medley of warming Middle Eastern spices to produce the perfect balance of sweet, spicy, and savory flavors. Cubes of earthy acorn or butternut squash and a sprinkling of tangy raisins add delightful contrast to the fragrant rice, absorbing the flavors and adding a slightly creamy texture to the chewy grains. A cooling garnish of minted cucumber adds brightness to the rich dish, ensuring each serving is equal parts comforting and refreshing. Serve this red rice pilaf alongside a hearty main course, such as a falafel platter complete with homemade hummus.

For more vegan pilaf recipes, check out these tasty ideas:

Yield: Makes 6 cups pilaf + 1⅓ cups topper

Time: 50 minutes

1 cup chopped onion
2 cloves garlic, minced
1 teaspoon Aleppo pepper, or ¾ teaspoon paprika plus ¼ teaspoon cayenne pepper
¾ teaspoon sea salt
½ teaspoon ground cinnamon
¼ teaspoon ground cloves
¼ teaspoon ground cardamom
2½ cups dry red rice
1¼ cups chopped peeled acorn squash or butternut squash
⅓ cup raisins
1⅓ cups finely chopped cucumber
2 tablespoons chopped fresh mint
1 teaspoon sesame seeds, toasted

Instructions

In a large saucepan cook onion and garlic over medium 4 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in Aleppo pepper, salt, cinnamon, cloves, and cardamom. Cook 1 minute.
Add rice and squash; stir to coat. Add 3½ cups water and the raisins. Bring to boiling; reduce heat. Cover and simmer 30 minutes or until liquid is absorbed. Remove from heat; let stand 10 minutes.
For topper, in a small bowl stir together cucumber, mint, and sesame seeds. Serve with rice mixture.

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