Shelli McConnell Archives - Forks Over Knives

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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Fold-Up Rice and Black Bean Quesadillas

Shelli McConnell — Thu, 16 Nov 2023 18:23:35 +0000

Change up your wrap routine with these fun folded rice-and-bean quesadillas. Each quadrant of a whole wheat tortilla is slathered in scrumptious Tex-Mex ingredients and stacked on top of each other to create a perfectly balanced, hand-held snack. Creamy black beans get a spicy kick from chili powder, brown rice soaks up the tangy flavors of pico de gallo, homemade guacamole gets lightened up with mashed peas, and fresh spinach adds leafy green goodness to each bite. This is a great meal when you’re in a rush or need something cute and quick to pack into your kid’s lunchbox. Serve with extra pico de gallo or hot sauce, and chow down!

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

Yield: Makes 4 quesadillas

Time: 15 minutes

¾ cup frozen green peas, steamed until very tender
½ of a medium ripe avocado, seeded, peeled, and quartered
1 cup no-salt-added black beans or pinto beans, rinsed and drained
1 tablespoon unsweetened, unflavored plant-based milk
½ teaspoon chili powder
4 7- to 8-inch whole wheat flour tortillas
4 teaspoons nutritional yeast
¾ cup cooked brown rice
½ cup purchased pico de gallo (fresh salsa)
1 cup shredded fresh spinach
3 tablespoons sliced black olives

Instructions

Put peas and avocado in a small bowl; mash them with a fork until mostly smooth. Put beans, milk, and chili powder in another small bowl; mash them until mostly smooth.
Lay a tortilla on a work surface. Make a cut in tortilla from the center to the edge closest to you. Imagine the tortilla divided into four equal sections. On the bottom left section, spread one-fourth of the avocado mixture and sprinkle it with 1 teaspoon of the nutritional yeast. On the top left section, spread 3 tablespoons of the rice and top it with 1 tablespoon of the pico de gallo. On the top right section, spread ¼ cup of the spinach and top it with one-fourth of the olives. Finally, on the bottom right section, spread one-fourth of the mashed beans.
Fold the avocado section over the rice. Fold that portion over the spinach. Finally, fold the three sections over the beans. Repeat to make three more folded tortillas.
To cook, put a large nonstick skillet on a burner. Turn the burner to medium. When the skillet is hot, carefully place two quesadillas in the skillet. Cook about 2 minutes or until quesadillas are golden brown on the bottom. Use a pancake turner to carefully flip quesadillas over. Cook 2 minutes more or until the other side is golden brown. Remove from skillet. Repeat with the remaining quesadillas. Serve quesadillas with the remaining ¼ cup pico de gallo or salsa.

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Roasted Veggie Bowls with Garlic Mashed Potatoes

Shelli McConnell — Tue, 24 Oct 2023 17:26:36 +0000

What happens when you combine creamy garlic mashed potatoes, savory roasted veggies, and a rich vegan queso sauce? You create the ultimate bowl of healthy comfort food. This satisfying recipe starts with roasting Brussels sprouts, mushrooms, and shallots until they’re sweet and tender, then topping them with spicy-sweet slivered almonds. This winning combo would be incredible on its own, but to up the tastiness the veggie medley is spooned over a velvety potato mash and topped with a generous drizzle of plant-based queso sauce. Talk about decadence! These hearty bowls are ideal for whipping up on cold winter nights when you want a meal that tastes indulgent without the unhealthy ingredients.

For more veggie bowl recipes, check out these tasty ideas:

Yield: Makes 4 bowls

Time: 60 minutes

1 tablespoon pure maple syrup
¼ teaspoon ground cumin
Pinch of cayenne pepper
¼ cup sliced almonds
8 oz. Brussels sprouts, trimmed and halved
8 oz. whole button or cremini mushrooms, halved if large
4 medium shallots, quartered
1 tablespoon cider vinegar
2 lb. russet potatoes, peeled and cut into 1-inch chunks
4 cloves garlic
⅓ cup unsweetened, unflavored plant-based milk
¼ cup chopped fresh chives
Freshly ground black pepper, to taste
1 cup Queso sauce, warmed

Instructions

Preheat oven to 400°F. In a small skillet combine maple syrup, cumin, and cayenne pepper. Stir in almonds to coat. Cook over medium-low 4 minutes, stirring constantly. (Watch carefully, as the almonds can burn easily.) Spread almonds on parchment paper; let cool.
Line a large rimmed baking sheet with parchment paper. Spread Brussels sprouts, mushrooms, and shallots on baking sheet. Drizzle with vinegar. Roast 20 to 30 minutes or until tender and lightly browned.
Meanwhile, in a large saucepan combine potatoes and garlic. Add enough cold water to cover. Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until very tender. Drain; return potatoes and garlic to pan. Mash to desired consistency. Stir in plant milk, chives, and black pepper.
Spoon mashed potatoes into bowls. Top with roasted vegetables. Drizzle with Queso sauce. Sprinkle with almonds and, if desired, additional chives.

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Vegan Korean BBQ Bowls with Shishito Peppers

Shelli McConnell — Tue, 26 Sep 2023 17:47:41 +0000

These delightful vegan Korean BBQ bowls expertly bring together different flavors, colors, and textures to create an incredible meal. It all starts with a base of warm brown rice that’s piled high with spiralized veggies, hearty red beans, and blistered shishito peppers. The familiar flavors of brown rice vinegar, scallions, and tamari infuse everything with a Korean-inspired profile while a homemade barbecue sauce delivers dollops of powerful spicy-sweetness in every bite. Crunchy sesame seeds create a delicious garnish for a balanced plant-powered meal. Not a fan of heat? Don’t worry about taking the seeds out of the shishito chiles; only 1 in 10 peppers is hot.

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

Yield: Makes 4 bowls

2 cups low-sodium vegetable broth
1 cup long-grain brown rice
9 cloves garlic, minced
4 cups fresh zucchini spirals
2 cups matchstick-cut carrots
3 tablespoons brown rice vinegar
1 teaspoon pure cane sugar
¼ to ½ teaspoon crushed red pepper
16 to 20 whole shishito peppers
2 teaspoons reduced-sodium tamari
1 15-oz. can no-salt-added tomato sauce
¼ cup apple cider vinegar
¼ cup finely chopped onion
2 tablespoons packed brown sugar
2 tablespoons blackstrap molasses
2 teaspoons chili powder
1 teaspoon liquid smoke
¼ teaspoon freshly ground black pepper
1 15-oz. can no-salt-added small red beans, rinsed and drained (1½ cups)
½ cup sliced scallions
1 tablespoon toasted sesame seeds

Instructions

In a medium saucepan bring vegetable broth to boiling. Add rice and ⅔ of the minced garlic; reduce heat. Cover and simmer about 30 minutes or until rice is tender and liquid is absorbed.
Meanwhile, in a medium bowl combine the next five ingredients (through crushed red pepper); toss to combine.
Heat a large cast-iron skillet over medium-high at least 5 minutes. Add shishito peppers; cook undisturbed 3 minutes. Turn peppers; cook undisturbed 3 minutes more. Continue cooking until peppers are blistered and browned, turning frequently, about 2 minutes. Remove from heat; cool slightly. Sprinkle with tamari.
For Barbecue Sauce, in a blender combine the next eight ingredients (through black pepper) and the remaining minced garlic. Cover and blend until smooth. Transfer to a saucepan. Bring to boiling; reduce heat. Simmer, uncovered, about 15 minutes or until slightly thickened.
In bowls arrange garlic rice, zucchini mixture, shishito peppers, and red beans. Top with Barbecue Sauce. Sprinkle with scallions and sesame seeds.

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Cherry Oat Snack Balls

Shelli McConnell — Mon, 25 Sep 2023 16:59:16 +0000

Feeling that afternoon slump? Keep a batch of these cherry oat snack balls on hand to boost your energy levels and ensure your tummy stays happy. A nutrient-dense combination of oats, dates, nut butter, chia seeds, and dried cherries are rolled into bite-size balls for the perfect healthy treat during busy days or after school. The warming flavors of cinnamon and vanilla are infused into each bite, and a few tablespoons of orange juice add a subtle fruity sweetness that ties everything together. This recipe is incredibly versatile, so feel free to add in other nuts, seeds, or dried fruit, or even stir in some vegan chocolate chips; it’s a totally customizable snack experience.

Tip: Want to make this recipe gluten-free? Use certified gluten-free oats.

For more kid-friendly snacks, check out these tasty ideas:

Yield: Makes 16 to 20 snack balls

1 cup regular rolled oats
6 pitted Medjool dates, coarsely chopped
2 tablespoons natural peanut butter or almond butter
2 tablespoons orange juice
1 tablespoon pure maple syrup
1 tablespoon chia seeds
½ teaspoon pure vanilla extract
¼ teaspoon ground cinnamon
Pinch sea salt
½ cup dried tart cherries

Instructions

Put the first nine ingredients (through salt) in a food processor; add lid. Turn it on and let it run until mixture sticks together. Add cherries through the feed tube; push the pulse button just until the cherries are evenly combined in the mixture. Use a spoon to transfer mixture to a bowl.
Use your hands to shape mixture into 1-inch balls (2 to 3 teaspoons for each ball). Place balls in a single layer in an airtight container; add lid. Store in the refrigerator up to 1 week or freeze up to 1 month.

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Tofu Shirataki Noodles with Lentils, Green Beans, and Tomatoes

Shelli McConnell — Tue, 12 Sep 2023 17:51:16 +0000

Tofu shirataki noodles are made from tofu and konjac yam root, which means they’re low in calories, high in fiber, and closer in texture to grain-based noodles than traditional shirataki, which is made with just konjac. Drying them a bit in a skillet after boiling helps firm their texture and ensures they don’t turn into a mushy mess when tossed with fresh veggies. Green beans, tomatoes, and spiralized yellow squash add earthy flavor and bright color to the dish, while hearty lentils pack nutrient-dense substance. The tangy miso-maple dressing ties everything together for a memorable noodle dish that will leave you licking the bowl.

For more Asian-inspired noodle dishes, check out these tasty ideas:

Yield: Makes 12 cups

1 cup dry French green lentils
1 bay leaf
1 lb. fresh thin green beans (haricots verts), trimmed and cut into 1½-inch pieces
1 medium yellow summer squash, spiralized and cut into 2-inch lengths
4 cups grape tomatoes, halved
1 cup thinly sliced shallots
6 cloves garlic, minced
¼ cup apple cider vinegar
2 tablespoons miso paste
1 tablespoon pure maple syrup
Freshly ground black pepper, to taste
2 8-oz. packages tofu shirataki spaghetti noodles
Chopped fresh Thai basil or parsley (optional)

Instructions

In a saucepan combine lentils, bay leaf, and 3 cups water. Bring to boiling; reduce heat. Simmer, uncovered, 20 minutes or until tender. Drain.
Meanwhile, in an extra-large nonstick skillet cook green beans in 2 tablespoons water over medium-high 8 to 10 minutes or until crisp-tender. Transfer beans to a bowl with yellow squash. Add tomatoes and shallots to skillet. Cook over medium-high 3 minutes or until tomatoes are softened and shallots are tender. Add garlic; cook and stir 1 minute. Remove from heat.
Transfer one-fourth of the tomato mixture to a blender or small food processor. Place remaining tomato mixture in bowl with beans and squash. For vinaigrette, add vinegar, miso paste, maple syrup, pepper, and 2 tablespoons water to blender. Cover and blend until smooth.
Rinse noodles well under cold running water; drain. Bring a large pot of water to boiling; add noodles. Cook 2 minutes; drain well. Wipe out skillet. Add noodles and cook over medium-high 7 to 10 minutes to remove as much water as possible without completely drying them out, tossing frequently with tongs. Add bean mixture and lentils to skillet; toss gently until heated through. Spoon vinaigrette over servings. If desired, sprinkle with basil.

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Summer Squash Boats with Lentil-Rice Stuffing

Shelli McConnell — Tue, 13 Jun 2023 17:33:40 +0000

This elegant side or light main dish is ideal for serving at a BBQ when the weather gets warm. Yellow summer squash is hollowed out into mini boats and stuffed with a succulent filling of chewy rice, hearty lentils, tangy sun-dried tomatoes, and aromatic herbs before being baked to tender perfection in the oven. A sprinkling of nutritional yeast adds a light cheesy flavor to this colorful crowd-pleaser, and toasted walnuts deliver a satisfying crunch. If you can’t find yellow squash at summer’s peak, use 16 (2- to 4-inch) pattypan or sunburst squash, tops cut off and squash hollowed out, instead. And if you happen to have extra filling after the squash are stuffed, use it as a base for a grain bowl topped with sautéed veggies and your favorite savory sauce.

For more yellow squash recipes, check out these tasty ideas:

Yield: Makes 16 boats + 3 cups stuffing

4 medium yellow summer squash or zucchini
⅓ cup white balsamic vinegar
3 tablespoons finely chopped sun-dried tomatoes (not oil-packed)
2 tablespoons chopped fresh oregano
2 cloves garlic, minced
¼ teaspoon sea salt
¼ teaspoon crushed red pepper
3 cups cooked brown basmati rice
2 cups cooked lentils
1 cup chopped roma tomatoes
¾ cup thinly sliced scallions
3 tablespoons chopped toasted walnuts
Nutritional yeast (optional)

Instructions

Preheat oven to 350°F. Halve each squash lengthwise and then crosswise to make 16 shells. Scoop out seeds and pulp, leaving ¼-inch-thick shells. Arrange shells, hollowed sides up, in a 13×9-inch baking dish. Bake, uncovered, 10 minutes.
Meanwhile, for stuffing, in a large bowl whisk together the next six ingredients (through crushed red pepper). Add the next five ingredients (through walnuts). Stir to combine. Spoon as much of the stuffing as possible into partially baked squash shells, mounding slightly. Spoon any remaining stuffing into a 1-quart round baking dish. Bake shells and stuffing, uncovered, 25 to 30 minutes or until squash is tender. If desired, sprinkle with nutritional yeast and additional fresh oregano.

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Mediterranean Pepper and Squash Hash with Creamy Polenta

Shelli McConnell — Fri, 09 Jun 2023 17:01:56 +0000

Every bite of this Mediterranean medley is packed full of succulent produce and savory flavors that transport you straight to the Italian coast. Each serving starts with a base of creamy polenta that’s drizzled in a tangy roasted red pepper and balsamic sauce before being piled high with a summer squash and pepper hash. It’s worth seeking out Italian frying peppers at the farmers market for their distinct flavor, but they vary greatly in their level of heat, so be sure to ask the vendor about the ones you buy. Chewy chickpeas complement the produce by adding extra substance, while Castelvetrano olives infuse the veggies with their briney bite for a truly delicious meal. Lemon zest and fresh herbs tie everything together in this trattoria-worthy recipe.

Tip: Some names for Italian frying peppers are Cubanelles, Italianelles, or Italian long peppers. Anaheim, banana peppers, and small red bell peppers are good substitutes if you can’t find any.

For more creative polenta recipes, check out these tasty ideas:

Polenta Lasagna with Kale and Lentils
Polenta and Sweet Potato Mash with Mushroom Sauce
Polenta Sopes with Beans and Corn
Or take a look at our full collection of polenta recipes

Yield: Makes 8 cups hash + 3 cups polenta

1 7-oz. jar roasted red bell peppers, drained
1 tablespoon balsamic vinegar
1½ cups low-sodium vegetable broth
1 cup dry polenta
6 cups cut up summer squash mix (zucchini, yellow, and pattypan)
1 cup chopped onion
2 Italian frying peppers, halved, seeded, and chopped (2 cups, see intro for tip)
12 Castelvetrano olives, crushed (⅓ cup)
2 15-oz. cans no-salt-added chickpeas (garbanzo beans), rinsed and drained (3 cups)
4 cloves garlic, minced
2 teaspoons lemon zest
½ cup chopped fresh basil, oregano, and/or flat-leaf parsley
Sea salt, to taste
Freshly ground black pepper, to taste

Instructions

In a small food processor combine roasted red peppers and balsamic vinegar. Process until smooth.
In a large saucepan combine broth and 2½ cups water. Bring to boiling. Gradually whisk in polenta. Reduce heat. Cook, uncovered, about 20 minutes or until thickened and creamy, stirring occasionally.
Meanwhile, in an extra-large skillet combine the next four ingredients (through olives). Cook over medium about 10 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in chickpeas, garlic, and lemon zest. Cook and stir 2 minutes or until heated through. Stir in fresh herbs, salt, and black pepper.
Spoon polenta onto plates. Spoon roasted pepper sauce over polenta. Top with vegetable mixture.

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Vegan Sushi Tacos

Shelli McConnell — Mon, 22 May 2023 17:06:58 +0000

Get ready for the most epic fusion tacos you’ve ever tasted. Sheets of crisp, subtly salty nori are folded like tortillas to cradle a vibrant filling of sushi-inspired ingredients that will leave you licking your fingers. Hearty brown rice is studded with adzuki beans for extra substance, while shredded veggies are coated in a spicy-sweet mango sriracha salsa to deliver a tangy punch. Avocado slices add refreshing creaminess, and extra salsa is drizzled on top to tie all the ingredients together. If you’re feeling fancy, throw on a few slices of pickled ginger or a sprinkling of sesame seeds for a delicious finishing touch. And while the flavors might taste like this dish calls for chopsticks, eating these colorful, crunchy wraps with your hands provides that classic Mexican taco experience that makes this funky fusion dish one to remember.

For more creative vegan taco recipes, check out these tasty ideas:

Yield: Makes 8 tacos

3 cups no-salt-added vegetable broth
1½ cups dry short grain brown rice
1 15-oz. can no-salt-added adzuki beans, rinsed and drained (1½ cups)
¼ cup brown rice vinegar
2 tablespoons pure maple syrup
1½ cups chopped fresh mango
1 tablespoon lime juice
1 tablespoon sriracha sauce
6 cups shredded or matchstick-cut assorted vegetables (radishes, carrots, cabbage, cucumber, and/or scallions)
16 8-inch toasted nori sheets
1 small avocado, halved, seeded, peeled, and thinly sliced

Instructions

In a medium saucepan bring broth to boiling. Add rice; reduce heat. Cover and simmer about 40 minutes or until liquid is absorbed. Remove from heat. Stir in beans, vinegar, and maple syrup. Cool 30 minutes.
Meanwhile, in a food processor combine mango, lime juice, and sriracha sauce. Process until smooth. Toss shredded vegetables with half of the mango sauce.
Cut nori sheets into 8-inch-diameter circles. (Tip: Use an 8-inch round cake pan or pot lid as a template when cutting the circles). Layer two nori circles together for each taco. With damp fingers, spread rice mixture over layered nori sheets. Arrange vegetable mixture and avocado over half of the rice. Fold nori sheets over vegetables. Serve tacos with remaining mango sauce.

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Mediterranean Tacos with Spicy Roasted Cauliflower

Shelli McConnell — Thu, 11 May 2023 17:15:51 +0000

Can’t decide whether you want a Mexican or Mediterranean meal? This tasty fusion recipe gives you the best of both worlds. Start building your tacos by slathering a round of whole wheat pita bread with hummus and piling it high with roasted potatoes and cauliflower. Bright red sumac adds tartness and color to the veggies while cumin and paprika deliver subtle smokiness to call in some Southwestern flair. Once the base is ready, it’s full-on topping time. Garnish everything with a drizzle of lemony tahini dressing, sliced japaleños, crunchy red cabbage, and aromatic cilantro to create an unbelievably delicious cross between a shawarma wrap and taco. Trust us—this recipe really hits the spot when you want to sink your teeth into a hearty, flavor-packed meal!

For more plant-based taco recipes, check out these tasty ideas:

Yield: Makes 4 tacos

½ cup no-salt-added tomato sauce
3 tablespoons ground sumac
2 teaspoons sweet paprika
1 teaspoon ground cumin
½ teaspoon garlic powder
4 cups small cauliflower florets
12 oz. tiny new potatoes, halved
¼ cup tahini
1 tablespoon lemon juice
1 cup oil-free hummus
4 rounds whole wheat pita bread
3 cups shredded red and/or green cabbage
½ cup chopped fresh cilantro
1 fresh jalapeño chile, thinly sliced
¼ cup sliced scallions
Lemon wedges

Instructions

Preheat oven to 450°F. Line a 15×10-inch baking pan with foil. In a large bowl stir together the first five ingredients (through garlic powder). Add cauliflower and potatoes; toss to coat. Spread cauliflower mixture in prepared pan. Roast 20 to 25 minutes or until cauliflower and potatoes are tender and charred, stirring once.
In a bowl stir together tahini, lemon juice, and enough water to reach drizzling consistency. Spread hummus on pitas. Add cauliflower mixture and cabbage. Top with tahini sauce, cilantro, jalapeño, and scallions. Serve with lemon wedges.

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