Winter Archives - Forks Over Knives

17 Vegan Pomegranate Recipes To Make Your Menu Sparkle

Lisa Esile, MS — Wed, 13 Dec 2023 18:35:51 +0000

Like a cluster of jewels beckoning you in, juicy, ruby red pomegranate seeds (also called arils) add a festive note to all kinds of sweet and savory vegan dishes. Pomegranate juice is another tasty way to use these sparkly gems and is a stellar ingredient for the whole-food, plant-based cook who wants complex flavors without loading up on oil or processed sugar. Added to salads, sides, breakfast bowls, soups, desserts, dips, and more, the possibilities for this party-ready fruit are endless.

New to preparing pomegranates? Do not despair. Our handy guide on How To Cut Pomegranates will have you prepping them like a pro in no time. Truly!

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How to Make Roasted Delicata Squash Rings, Plus 5 Tasty Toppings to Try

Mary Margaret Chappell — Fri, 10 Nov 2023 18:41:32 +0000

With its thin, edible skin, delicata squash is one of the easiest winter squash varieties for home cooks to work with. One of our favorite ways to enjoy it is cut into rings, roasted until tender, and loaded up with a flavorful topping. Here’s how to do just that, with one base recipe plus five topping recipes. Serve these as an elegant side dish or hors d’oeuvres at your next fall or winter dinner party, and prepare to wow your guests!

Base Recipe: Roasted Delicata Rings

Preheat oven to 425°F. Trim off both ends of a medium delicata squash, then halve squash crosswise. Scoop out seeds and pulp, then slice the squash crosswise into 1-inch-thick rings—no peeling needed. Arrange squash rings on a parchment-lined baking sheet. If desired, sprinkle lightly with paprika, cumin, curry powder, or other favorite spice. Roast 30 minutes or until tender, turning once at the 15-minute mark. Top each ring with 2 to 3 tablespoons of desired topping (recipes below). If desired, broil or reheat at 350°F on baking sheet.

5 Topping Options

While your delicata rings are roasting in the oven, prepare one (or more!) of these flavorful toppers to complete the dish.

1. Harvest Stuffing

In a skillet sauté 1 cup sliced mushrooms, ½ cup finely chopped onion, and ½ cup chopped celery in 1 to 2 tablespoons vegetable broth until softened. Stir in 2 cups small dried whole grain bread cubes, ¼ cup dried cranberries, and enough vegetable broth to soften. Spoon over roasted squash rings and bake 15 minutes at 350°F.

2. Three Sisters Succotash

In a medium saucepan combine ¾ cup fresh or frozen corn kernels, ¾ cup cooked baby lima beans or butter beans, ¾ cup diced red bell pepper, ½ cup chopped onion, and ½ cup water; bring to simmering. In a bowl whisk together 1 tablespoon cornstarch and ¾ cup water; stir into succotash. Simmer 2 to 3 minutes or until sauce is thickened.

3. Bloody Mary Beans and Tomato

Whisk together 2 teaspoons lemon juice, 1 teaspoon prepared horseradish, and a dash cayenne pepper. Stir into a mix of 1½ cups chopped tomatoes; ¾ cup canned white beans, rinsed and drained; ⅓ cup sliced celery; and ⅓ cup chopped celery leaves. Serve at room temperature.

4. Roasted Grapes and Brussels Sprouts

Preheat oven to 425°F. On a large parchment-lined baking sheet arrange 8 oz. Brussels sprouts, trimmed and halved; 1 small red onion, quartered; and 1 cup halved seedless red grapes. Roast 15 to 20 minutes or until browned. Once roasted, slice Brussels sprouts and chop onion. Stir everything into 1 cup cooked wild rice blend with 2 teaspoons white balsamic vinegar

5. Orzotto and Kale

In a medium saucepan cook ½ cup whole grain orzo and 1 chopped large shallot in 1½ cups vegetable broth until all liquid is absorbed. Stir in 1½ cups thinly sliced fresh kale, ¼ cup chopped sun-dried tomatoes, and 1 teaspoon lemon zest. Cover and let stand until kale is wilted. Fold in 1 tablespoon nutritional yeast.

Looking for more healthy-cooking inspiration? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

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Vegetable Stew with Herbed Dumplings

Nancy Macklin, RDN — Mon, 09 Jan 2023 19:38:40 +0000

Fluffy herb-infused dumplings are spooned directly onto this cozy vegetable stew so they soak up the savory broth as they steam. Hearty red potatoes bulk up the base, while pearl onions bring bite-sized bursts of sweetness that complement the earthy mushrooms and carrots. Blending half of the navy beans until they’re smooth before adding them to the pot helps thicken the stew and give it body, not to mention add fiber to keep you satiated. The rich flavors of red wine and vegan Worcestershire sauce transform standard veggie stock into a heavenly broth that practically begs to be slurped up at the end of your meal. Be sure to garnish each serving with extra fresh herbs, and enjoy!

Tip: To peel fresh pearl onions, place them in boiling water 1 minute; drain. When cool enough to handle, squeeze from the root end to pop them out of the outer skin (you may need to cut the end of the onion).

For more cozy vegan stews, check out these tasty ideas:

Yield: Makes 10 cups stew + 8 dumplings

8 oz. fresh button mushrooms, halved
1 cup sliced celery
½ cup chopped onion
¼ cup red wine or low-sodium vegetable broth
2 tablespoons no-salt-added tomato paste
3 cups low-sodium vegetable broth
1½ lb. small red potatoes, halved or quartered into bite-size pieces
3 carrots, cut into 1-inch chunks
8 oz. fresh pearl onions, peeled, or 1 cup frozen pearl onions
1 parsnip, cut into 1-inch chunks
1 tablespoon vegan Worcestershire sauce (such as Robbies brand)
2 teaspoons chopped fresh thyme
1 teaspoon garlic powder
1 bay leaf
1 15-oz. can no-salt-added navy beans, undrained
Sea salt, to taste
Freshly ground black pepper, to taste
1 cup white whole wheat flour
2 tablespoons chopped fresh herbs, such as parsley, chives, thyme, and/or basil
2 teaspoons nutritional yeast
1 teaspoon baking powder
1 teaspoon onion powder
⅔ cup unsweetened, unflavored plant-based milk
3 tablespoons soaked raw cashews

Instructions

Soak cashews in enough very hot water to cover 15 minutes; drain and rinse.
In a 5- to 6-quart Dutch oven cook mushrooms, celery, and chopped onion over medium 4 minutes, stirring occasionally and adding wine, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add the remaining wine and cook about 4 minutes or until liquid has evaporated. Add tomato paste; cook and stir 2 minutes. Add the 3 cups broth, stirring to remove any browned bits from bottom of pan. Add the next eight ingredients (through bay leaf). Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until vegetables are almost tender.
In a small food processor or blender process half of the navy beans until smooth. Add to stew along with remaining undrained navy beans. Season stew with salt and pepper. Remove bay leaf. If stew seems too thick, stir in enough water to reach desired consistency.
Meanwhile, for dumplings, in a bowl combine flour, herbs, nutritional yeast, baking powder, and onion powder. In a small food processor or blender combine milk and cashews. Process until smooth. Add to flour mixture; stir with a fork just until blended.
Drop batter in eight portions over surface of stew. Cover and cook 10 to 12 minutes or until a toothpick inserted into dumplings comes out clean. If desired, sprinkle servings with additional chopped herbs.

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Vegan Casserole Recipes for Cold Nights

Lisa Esile, MS — Thu, 05 Jan 2023 19:55:13 +0000

As the weather cools down, casserole season is officially heating up, so we’ve rounded up our favorite vegan casserole recipes. Unlike the casseroles of yesteryear, these healthy plant-based creations are loaded with colorful vegetables, creamy-without-the-cream sauces, healthy whole grains and legumes, and flavorful herbs and spices. From biryani to moussaka to shepherd’s pie, there’s a vegan casserole recipe for whatever flavors you’re craving.

This article was originally published on Oct. 23, 2017, and has been updated.

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Instant Pot Mushroom-Barley Stew

Ellen Boeke — Tue, 27 Dec 2022 16:00:24 +0000

This easy Instant Pot stew calls for hulled barley, which provides more of the whole grain than pearled barley. Apart from its nutritional benefits, hulled barley also delivers a meatier texture and satisfying mouthfeel that will satiate even the most staunch carnivore. Savory mushrooms and starchy sweet potatoes add extra heft while tender pearl onions provide pops of pleasant sweetness throughout this hearty beef-like stew. The broth bursts with notes of paprika, thyme, and sage to create a mouthwatering bouquet of aromas that will infuse your kitchen with tantalizing smells as you cook. Top everything off with crunchy walnuts and fresh parsley for a recipe that would get a 10/10 in a comfort-food competition.

For more hearty winter soup recipes, check out these tasty ideas:

Curried Butternut Squash and Cauliflower Stew
Delicata Squash and Roasted Cabbage Stew
Hearty Vegan Red Bean Chili
Or take a look at our whole collection of cozy soups and stews

Yield: Makes 12 cups

6 cups low-sodium vegetable broth
3 cups halved or quartered fresh cremini mushrooms
3 cups chopped sweet potatoes
2 cups fresh or frozen pearl onions
1½ cups ½-inch pieces celery
1 cup dry hulled barley
1 cup frozen lima beans
¼ cup no-salt-added tomato paste
4 cloves garlic, minced
2 tablespoons reduced-sodium soy sauce
2 teaspoons smoked paprika
1 teaspoon dried thyme, crushed
1 teaspoon dried sage, crushed
Freshly ground black pepper, to taste
3 tablespoons chopped toasted walnuts
Chopped fresh flat-leaf parsley or fresh thyme leaves

Instructions

In a 6-quart electric multicooker combine the first 13 ingredients (through sage). Lock lid in place; set pressure valve to sealing. Set cooker on high pressure to cook 20 minutes. Let stand to release pressure naturally (about 15 minutes). Carefully release any remaining pressure. Open lid carefully.
Season stew with pepper. Top servings with walnuts and parsley.

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30 Winter Soups and Stews to Warm You up from the Inside Out (All Vegan!)

Lisa Esile, MS — Thu, 17 Nov 2022 18:34:24 +0000

Is there anything more nourishing to the senses than a big beautiful pot of homemade vegan soup or stew? Packed with grains, beans, veggies, herbs, and spices, these scrumptious, family-friendly winter stews are a breeze to prepare, plus they store well in the fridge and/or freezer. Need to pack lunch for school or work? A thermos of steaming vegan soup is in a league of its own. We hope you enjoy these comforting whole-food, plant-based stews and soups as much as we do.

For more cozy meal ideas for winter, check out:

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Hearty Vegetable Stew

Veronica Grace — Thu, 10 Jan 2013 17:00:59 +0000

A classic vegan slow cooker stew filled with delicious root vegetables such as yams, potatoes, turnips and carrots is just what you need on those cold, snowy days! This recipe makes great leftovers for a healthy lunch and is perfect for serving at a winter potluck.

Yield: Serves 6

Time: 1 hour 30 minutes

10 baby potatoes quartered or 2 medium potatoes cubed
1 yam or sweet potato, sliced or cubed
2 golden beets or turnips
3 carrots peeled and chopped
3 stalks of celery, chopped
1 onion, diced
6 cloves of garlic, minced
4 cups of low-sodium vegetable broth
8 fresh tomatoes or 1 28 ounce can of tomatoes
2 tablespoons sugar or 6 dates blended with water
1 teaspoon roasted cumin
2 teaspoon Herbs de Provence (or an Italian herb mix)
1 teaspoon smoked chipotle powder (optional)
Salt and Pepper to Taste

Instructions

Crockpot method: Blend the fresh tomatoes or the canned tomatoes with the herbs and dates or sugar. Taste. Add chipotle seasoning to taste.
You’re going to choose the sliced option for the yams/sweet potatoes so they don’t completely fall apart in the crock pot. Combine ingredients in crockpot, starting with the carrots at the bottom, then potatoes, beets/turnips, yam, celery, and onions. Pour tomato mixture over top.
Cook on low for 6-7 hours or high for 5 just until the potatoes are done and the vegetables are tender. Add Herbamare or salt and pepper and taste test and adjust seasonings if desired.
Serve.

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