Plant-Based Recipes | Forks Over Knives

Butternut Squash with Orange Glaze

Ellen Boeke — Fri, 29 Dec 2023 16:00:00 +0000

Not sure what to do with that extra butternut squash lying around? We’ve got you covered: Chop it into cubes, coat it in a tasty orange glaze, and then roast it to tender perfection. The citrusy marinade features garlic and allspice to bring some savory balance to the zesty fruit, while a dash of maple syrup complements the squash’s natural sweetness. Serve this as a side dish during the winter months when you’re craving something warm, bright, and nourishing. This butternut squash recipe would also be great to incorporate into grain bowls to add a yummy root veggie component!

For more inspiration, check out these tasty ideas:

Curried Butternut Squash and Cauliflower Stew
Butternut-Bulgur Chili
Butternut Squash Steak Supper
Or take a look at our full collection of butternut squash recipes

Yield: Makes 4 cups

Time: 55 minutes

1½ teaspoon orange zest
½ cup orange juice
1½ tablespoons pure maple syrup
1½ lb. butternut squash, peeled and cut into bite-size pieces (about 6 cups)
3 cloves garlic, minced
⅛ teaspoon ground allspice

Instructions

Preheat oven to 400°F. Line a rimmed baking sheet with foil or parchment paper.
In a large bowl stir together orange juice and zest, maple syrup, garlic, and allspice. Add squash; toss to coat. Spread evenly in prepared pan. Season with pepper. Cover loosely with foil and roast 30 minutes.
Uncover and roast 10 to 15 minutes more or until tender, stirring once or twice.

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Curried Sweet Potato Soup

Darshana Thacker Wendel — Thu, 28 Dec 2023 16:00:00 +0000

Velvety smooth and packed full of luscious flavor, this curried sweet potato soup is ideal for cozying up to on cold nights. Bell peppers and onion are roasted alongside the sweet potatoes to draw out their natural sweetness, and then all the veggies are tossed in a blender with curry powder, red pepper flakes, garlic, and apple cider vinegar for a touch of acidity. If you have a high-speed blender, you can heat the soup on your blender’s soup setting and skip reheating it in a pot. Once the soup is ready to serve, top each bowl with crunchy pumpkin seeds for some nice textural contrast, and dig in.

For more sweet potato soup recipes, check out these tasty ideas:

Yield: Makes 7 cups

Time: 65 minutes

2½ lb. sweet potatoes, peeled and cut into 2-inch wedges or chunks
2 large red bell peppers, cut into big chunks
1 medium yellow onion, cut into 2-inch wedges or pieces
6 cloves garlic
4 cups low-sodium vegetable broth
½ teaspoon curry powder
¼ to ½ teaspoon crushed red pepper
1½ teaspoon apple cider vinegar
Sea salt, to taste
1 tablespoon pumpkin seeds

Instructions

Preheat oven to 375°F. Line two baking sheets with parchment paper. Spread sweet potatoes, bell peppers, onion, and garlic on prepared baking sheets. Bake 40 minutes or until potatoes are tender.
Transfer baked vegetables to a blender; add broth. Cover and blend until smooth. (Blend in batches, if necessary.) Transfer to a large pot. Stir in curry powder and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes to blend flavors.
Stir in vinegar and season with salt. Top servings with pumpkin seeds and additional crushed red pepper.

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Khichdi (Spiced Lentil and Rice Porridge)

Juliana Hale — Thu, 28 Dec 2023 04:00:00 +0000

Khichdi is a traditional Indian dish that features a base of creamy lentils and rice laced with aromatic spices. The texture is similar to a thick pea soup, and our version includes bite-size chunks of potatoes, tomatoes, and peas to add some extra substance. A symphony of seasonings—including cumin, cinnamon, cardamom, and cayenne—strike the perfect balance between savory, sweet, and spicy, which means you could enjoy khichdi for breakfast just as easily as you could include it on the dinner table. Here, we add an extra layer of yum with a homemade cashew cream that adds a yogurt-like creaminess and subtle tang to the porridge. Feel free to top with red pepper flakes or fresh cilantro before you dig in!

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

Kale and Lentil Salad with Potatoes
Lentil and Spinach Soup
Harvest Vegetable Casserole with Lentils and Gravy
Or take a look at our collection of vegan lentil recipes

Yield: Makes 7 cups

Time: 60 minutes

¼ cup raw cashews, soaked 10 minutes in boiling water
½ teaspoon onion powder
½ teaspoon garlic powder
¼ to ½ cup unsweetened, unflavored plant-based milk
1 cup brown basmati rice
1 cup split mung beans or yellow split peas
1 cup chopped onion
1 cup chopped yellow bell pepper
½ teaspoons sea salt
½ teaspoon ground cumin
½ teaspoon ground turmeric
¼ teaspoon ground cardamom
¼ teaspoon ground cinnamon
⅛ teaspoon cayenne pepper
1 cup chopped russet potato
1 cup chopped roma tomatoes
½ cup frozen peas

Instructions

For Cashew Cream, in a small food processor combine the cashews, onion powder, and garlic powder. Pulse until finely ground. Gradually add the plant-based milk while processing until sauce is creamy. Set aside until ready to use.
Place rice and mung beans in a fine-mesh sieve. Rinse under cold water until water runs clear.
In a large saucepan cook onion and bell pepper over medium 3 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in the next six ingredients (through cayenne pepper). Cook 1 minute more. Add rice and mung beans, potato, and 5 cups water. Bring to boiling; reduce heat. Cover and simmer 30 minutes.
Stir in tomatoes and peas. Cook 15 minutes more or until vegetables are tender and mixture is the consistency of porridge. Drizzle servings with Cashew Cream.

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The Most-Loved Forks Over Knives Recipes of 2023

Megan Edwards — Fri, 22 Dec 2023 18:28:23 +0000

As 2023 draws to a close, we’re proud to reflect back on another year of whole-food, plant-based meals for the books. Here at FOK, our mission is to provide accessible, flavorful, and healthy plant-based recipes that help prevent chronic disease and support your well-being from the inside out. We’ve rounded up our most-loved snacks, main courses, and desserts from the past 12 months for a culinary celebration of our thriving community. From perfectly portioned mini casseroles to drool-worthy finger foods and to vegan twists on classic desserts, this list is a great showcase of the versatility—and deliciousness—of a WFPB diet. Enjoy!

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Creamy Sweet Potato Pudding

Ellen Boeke — Thu, 21 Dec 2023 17:19:06 +0000

The secret to creating a silky smooth sweet potato pudding? Ripe avocado. The creamy green fruit adds luscious texture to the potatoes, and any avocado flavor is masked by caramel-like dates and sweet vanilla extract. Sweet and spicy pecans add a pleasant crunch to this heavenly dessert, while a pinch of sea salt on each serving really makes the flavors pop. Dig into this produce-packed pudding when you’re craving an indulgent treat without all the unhealthy ingredients.

For more inspiration, check out these tasty ideas:

Yield: Makes 3 cups

Time: 4 hours 25 minutes

1 10-oz. purple sweet potato, peeled and coarsely chopped
1 ripe avocado, halved, seeded, and peeled
¾ to 1 cup unsweetened, unflavored plant-based milk
6 Medjool dates, pitted and soaked
1 teaspoon pure vanilla extract
Pinch sea salt
3 tablespoons whole or broken pecans
2 teaspoons pure cane sugar
Pinch cayenne pepper (optional)
Flaky sea salt, to taste

Instructions

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 minutes or until very tender. Transfer to a food processor and let cool.
Add the next five ingredients (through pinch salt) to food processor. Process until smooth, adding more milk if needed to reach desired consistency. Spoon into six 4-oz. serving dishes. Cover and chill at least 4 hours.
Meanwhile, place pecans in a dry small skillet. Sprinkle with sugar and cayenne (if using). Heat over medium 5 minutes or until sugar melts and coats nuts, stirring occasionally. Transfer to a parchment-lined plate. Sprinkle lightly with flaky salt. Let cool.
Sprinkle pudding with glazed pecans.

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Jasmine Rice Bowls with Glazed Eggplant and Oyster Mushrooms

Juliana Hale — Wed, 20 Dec 2023 18:24:53 +0000

These produce-packed rice bowls are hearty, healthy, and full of flavor. It all starts by creating a savory-sweet glaze of mirin, soy sauce, miso, ginger, and maple syrup to coat the eggplant and oyster mushrooms. Once the veggies have been infused with the Asian-inspired sauce, hot jasmine rice and chewy edamame are stirred into the pan to form the base of the grain bowls. All that’s left to do is top each serving with your favorite raw veggies, such as carrots, radishes, and cucumbers, and sprinkle with cilantro for an herbal garnish. This recipe calls for cashews as a topping, but feel free to omit if you are nut-free. The tantalizing combination of saucy, cooked ingredients with crunchy, fresh produce is an absolute winner and ensures this meal is a worthy addition to your regular recipe rotation.

Tip: If you want more moisture in these bowls, stop cooking the eggplant mixture while there is still just a little liquid in the skillet.

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

Grilled Chinese Eggplant with Spiced Vinegar Sauce
Roasted Eggplant Gyros with Watermelon Rind Pickles
Thai Basil Eggplant
Or take a look at our full collection of eggplant recipes

Yield: Makes 4 bowls

Time: 35 minutes

2 tablespoons mirin (sweet rice wine)
2 tablespoons reduced-sodium tamari or soy sauce
1 tablespoon pure maple syrup
1 tablespoon red miso paste or tahini
1½ teaspoons grated fresh ginger
¼ teaspoon crushed red pepper
1 medium eggplant, peeled and cut into 1-inch cubes
8 oz. fresh oyster mushrooms, stems removed, caps halved or quartered, or enoki mushrooms, divided into small clusters
4 cups hot cooked brown jasmine rice
1 cup frozen shelled edamame, cooked according to package directions
¼ of an English cucumber, cut into ribbons with a vegetable peeler
½ cup matchstick-cut carrot or thinly sliced radishes
¼ cup fresh cilantro leaves or bias-sliced scallions
¼ cup dry-roasted cashews, coarsely chopped

Instructions

In an extra-large skillet stir together the first six ingredients (through crushed red pepper) and 2 tablespoons water. Bring to boiling; reduce heat to medium. Add eggplant and mushrooms. Cook and stir until all sauce is absorbed and any excess liquid from the vegetables evaporates. Remove from heat. Stir in rice and edamame.
Spoon rice mixture into bowls. Arrange the cucumber, carrot, cilantro, and cashews in bowls with rice mixture.

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Veggie Jambalaya with Black-Eyed Peas

Mary Margaret Chappell — Wed, 20 Dec 2023 18:21:23 +0000

This rich black-eyed pea jambalaya, which includes the base ingredient “holy trinity” of onion, bell pepper, and celery, is Creole cooking with a vegan twist. Spicy Cajun seasoning, savory tomato paste, and smoky paprika create a luscious trifecta of flavors that will tingle your taste buds with every bite. Brown rice adds extra substance to the hearty legumes, ensuring the final result is a nutrient-packed meal that will stick to your stomach. If you want to turn the heat up a notch, feel free to include a drizzle of your favorite hot sauce. Serve this scrumptious stew topped with sliced scallions and with a side of vegan cornbread for a full-on Southern feast.

For more inspiration, check out these tasty ideas:

Classic Vegan Cornbread
Tempeh BBQ Sandwiches with Pineapple Slaw
Stove-Top Vegan Macaroni and Cheese
Or take a look at our full collection of vegan Southern recipes

Yield: Makes 9½ cups

Time: 70 minutes

1⅓ cups dry brown rice
1 cup chopped onion
1 cup chopped green bell pepper
1 cup chopped celery
½ cup no-salt-added tomato paste
2 tablespoons salt-free Cajun seasoning
2 15-oz. cans no-salt-added black- eyed peas, rinsed and drained
2 14.5-oz. cans no-salt-added diced tomatoes, undrained
2 cups low-sodium vegetable broth
½ teaspoon smoked paprika
Sea salt, to taste
Freshly ground black pepper, to taste
¼ cup sliced scallions
¼ cup chopped fresh parsley
Hot pepper sauce (optional)

Instructions

In a large saucepan combine rice and 4 cups water. Bring to boiling; reduce heat. Cover and simmer 30 minutes or until rice is nearly tender.
Meanwhile, in a large pot cook onion, bell pepper, and celery over medium 5 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add tomato paste and Cajun seasoning; cook and stir 1 minute. Add black-eyed peas, tomatoes, broth, and paprika. Bring to boiling; reduce heat. Simmer, uncovered, 30 minutes. Drain any water from the rice; add rice to vegetables. Cook 15 minutes more or until jambalaya is thick. Season with salt and black pepper. Sprinkle with scallions and parsley. If desired, serve with hot sauce.

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Panko Broccoli with Sun-Dried Tomatoes

Ellen Boeke — Mon, 18 Dec 2023 18:24:46 +0000

Supercharge your side dish skills with this colorful, crunchy, and totally crave-worthy panko broccoli recipe. Each floret is simmered in flavorful veggie broth until tender, and then mixed with garlic-infused whole wheat bread crumbs for a crispy textural contrast. Strips of sun-dried tomato add bursts of umami-rich flavor and really dial up the intrigue of this five-ingredient dish. If you make a big batch, this is the perfect recipe to bring to a potluck to up the veggie count on everyone’s plate.

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

Yield: Makes 5 cups

Time: 20 minutes

1½ lb. broccoli (1 large head)
⅓ cup low-sodium vegetable broth
¼ cup whole wheat panko
4 cloves garlic, minced
2 tablespoons slivered sun-dried tomatoes (not oil-packed)

Instructions

Cut broccoli head into small florets. If you like, peel and thinly slice broccoli stalks. In an extra-large nonstick skillet cook broccoli in broth over medium-high 6 to 8 minutes or until crisp-tender, stirring occasionally.
Meanwhile, in a small bowl combine panko and garlic. Add to skillet with sun-dried tomatoes. Cook 2 to 3 minutes or until panko is toasted, stirring frequently. If you like, season with freshly ground black pepper.

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Bombay Potato Burgers with Cilantro Chutney

Darshana Thacker Wendel — Fri, 15 Dec 2023 18:36:57 +0000

This tantalizing recipe combines your favorite curry flavors into the familiar shape of a veggie burger. Tender Yukon gold potato patties are seasoned with cilantro, turmeric, ginger, lime, and garlic before being dipped in a spicy cumin-infused batter. While the patties bake to crisp perfection, you can quickly whip up a tangy cilantro chutney to take the place of your standard burger sauces. Simply sandwich each potato patty between whole wheat buns, top with chutney and sriracha (if you like spice), and dig in! Don’t worry if these burgers stick to the parchment or silicone as they bake; they’re served smashed, so they don’t need to look perfect.

For more unique veggie burger recipes, check out these tasty ideas:

Pineapple Teriyaki Burgers
Grilled Mushroom Burgers with Tarragon Crema
Mediterranean Chickpea Burgers
Or take a look at our full collection of veggie burgers

Yield: Makes 8 burgers

Time: 75 minutes

3 lb. Yukon gold potatoes, peeled and cut into large pieces
2 cups packed fresh cilantro leaves + ¼ cup finely chopped fresh cilantro
2 tablespoons lime juice
8 to 10 cloves garlic, minced
2 teaspoons grated fresh ginger
1¼ teaspoons ground turmeric
¾ teaspoon sea salt
1½ cups chickpea flour
¾ teaspoon ground cumin
½ teaspoon cayenne pepper
¼ teaspoon baking soda
1¼ cups unsweetened, unflavored plant-based milk
½ of a jalapeño, seeded (keep some seeds if you like heat)
2 tablespoons lemon juice
8 whole wheat burger buns, toasted
Sriracha sauce (optional)

Instructions

Place potato pieces in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 20 minutes or until very tender. Transfer to a large bowl; let cool.
Preheat oven to 350°F. Line a baking sheet with a silicone baking mat.
Coarsely mash potatoes. Place 5 cups mashed potatoes in a large bowl. Add cilantro, lime juice, garlic, ginger, ½ teaspoon of the turmeric, and ½ teaspoon of the salt; mix well. Shape mixture into eight balls, using ½ cup mixture per ball.
In a bowl whisk together the remaining ¾ teaspoon turmeric and ¼ teaspoon salt and the next four ingredients (through baking soda). Add milk; whisk into a smooth batter.
Roll potato balls in batter and place on the prepared baking sheet. Bake 20 to 30 minutes or until heated through.
For Cilantro Chutney, in a blender combine the 2 cups of packed cilantro leaves, jalapeño, and lemon juice. Cover and blend into a coarse sauce. Season with sea salt.
Spread Cilantro Chutney on bottom halves of buns. Top with potato balls and, if desired, sriracha. Add bun tops. Press gently to smash burgers.

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Roasted Kabocha Squash and Veggie Stew

Nancy Macklin, RDN — Thu, 14 Dec 2023 19:08:20 +0000

There isn’t a more autumnal veggie stew than this! Packed full of seasonal produce and warming spices, you’ll love how this hearty recipe fills you up on a chilly evening. Cubes of tender kabocha squash are roasted alongside carrots, mushrooms, and fennel to draw out their natural sweetness while store-bought veggie broth gets an upgrade with lots of Italian herbs. Each serving of stew is spooned over a base of chewy farro that’s flecked with fresh basil and pine nuts, adding a little extra oomph to each bite. Crack a little black pepper over the top, and you’ve got the green light to dig in!

Tip: Kabocha squash looks like a little green pumpkin. For easier peeling, cut it in half, lay it cut side down on a cutting board, and use a chef’s knife to shave off the peel.

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

Yield: Makes 8 cups stew

Time: 75 minutes

4 cups cubed peeled kabocha squash (¾-inch cubes)
4 medium carrots, halved lengthwise and thickly sliced (2 cups)
8 oz. fresh cremini mushrooms, halved
1 medium fennel bulb, quartered, cored, and cut into ¼-inch wedges
¼ cup white wine vinegar
1 cup chopped onion
4 cloves garlic, minced
4 cups low-sodium vegetable broth
2 tablespoons no-salt-added tomato paste
1 teaspoon dried Italian seasoning, crushed
4 cups shredded fresh Swiss chard
Sea salt, to taste
Freshly ground black pepper, to taste
2 cups hot cooked farro
½ cup slivered fresh basil
2 tablespoons toasted pine nuts, chopped

Instructions

Preheat oven to 400°F. Line two large shallow baking pans with parchment paper or foil. Arrange squash and carrots in one baking pan and mushrooms and fennel in the other baking pan. Sprinkle all vegetables with vinegar. Roast 30 minutes or until just tender and lightly browned, stirring once.
In a 4- to 6-quart pot cook onion in 2 tablespoons water over medium 4 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add garlic; cook 1 minute. Add roasted vegetables, broth, tomato paste, and Italian seasoning. Bring to boiling; reduce heat. Cover and simmer 15 minutes, stirring occasionally. Stir in chard until wilted. Season with salt and pepper.
Stir together farro, basil, and pine nuts. Spoon into bowls. Top with stew.

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