Our Recipes: Amazing Grains | Forks Over Knives

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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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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Black Rice, Roasted Beet, and Orange Salad

Juliana Hale — Tue, 14 Nov 2023 18:18:54 +0000

Black rice creates a dramatic backdrop for colorful pops of produce in this delightful grain-forward salad. Antioxidant-rich beets are roasted in the oven until tender and sweet, then piled onto the bed of rice alongside juicy orange segments and crunchy green apple. A creamy garlic and mustard dressing ties everything together, uniting the sweet and earthy flavors for a wholesome meal that looks just as good as it tastes. To air-fry the beets instead of baking them, preheat an air fryer to 400°F. Season beets with salt and pepper. Air-fry for 18 to 20 minutes or until tender and the edges are lightly browned, stirring once or twice.

Tip: To make orange supremes, slice off the top and bottom of the orange. Place orange flat side down on a cutting board. Slice off the skin and bitter white pith from top to bottom. Holding the orange over a bowl, slide a knife between a section and membrane. At the core, turn the knife and cut between the other side of the section and the membrane. The supreme will drop into the bowl. Repeat to remove all supremes.

For more wholesome black rice recipes, check out these tasty ideas:

Yield: Makes 6 cups

Time: 55 minutes

2 medium beets (12 oz.), peeled and cut into 1-inch pieces
Sea salt, to taste
Freshly ground black pepper, to taste
2 oranges
⅓ cup chopped toasted walnuts
1 tablespoon Dijon mustard
½ teaspoon garlic powder
3 cups cooked black rice, chilled
1½ cups cooked tricolor quinoa, chilled
1 Granny Smith apple, cored and cut into 1-inch pieces
1 shallot, sliced

Instructions

Preheat oven to 375°F. Place beets in a 2-quart baking dish with 2 tablespoons water; season with salt and pepper. Cover dish with foil. Bake 30 minutes. Uncover; bake 15 to 30 minutes more or until tender and edges are lightly browned.
Meanwhile, zest and juice one of the oranges. Cut the second orange into supremes (see tip in intro) and place in a bowl.
In a small food processor combine ¼ cup of the walnuts, ¼ cup orange juice, 1 teaspoon orange zest, the mustard, garlic powder, and 2 tablespoons water. Process until smooth. Season with salt and pepper.
Add rice, quinoa, apple, shallot, and dressing to bowl with orange supremes. Toss to combine. Top with beets and the remaining walnuts.

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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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Celeriac Steak Asada with Black Bean Quinoa

Ellen Boeke — Wed, 23 Aug 2023 17:47:11 +0000

Celeriac has a meaty texture and neutral flavor, which makes it ideal for cutting into steaks that absorb your favorite seasonings. In this recipe, the steaks are brushed in lime juice and sprinkled with savory Southwest spices for a plant-based carne asada plate. Each perfectly golden medallion is laid on a bed of hearty quinoa that’s studded with beans, red onion, and jalapeño to create the perfect blend of Tex-Mex ingredients. Orange does double duty in this satisfying recipe: First, by infusing the entire dish with a citrus vinaigrette, and second by topping the quinoa base with juicy slices to contrast the medley of spicy flavors traditional carne asada is known for. Top each serving with fresh cilantro and a dash of hot sauce if you like extra heat!

For more veggie steak dinners, check out these tasty ideas:

Yield: Makes 4 plates

1½ cups dry tricolor quinoa
1 15-oz. can no-salt-added black beans, rinsed and drained (1½ cups)
3 oranges, peeled and sliced
¾ cup slivered red onion
½ cup coarsely chopped fresh cilantro
1 fresh jalapeño chile, seeded and thinly sliced
1 celeriac root, peeled and cut into four or five ¾- to 1-inch steaks
3 tablespoons lime juice
½ teaspoon salt-free Southwest seasoning blend
½ cup orange juice
2 teaspoons Dijon mustard
1 clove garlic, minced
⅛ teaspoon sea salt
⅛ teaspoon freshly ground black pepper

Instructions

Prepare quinoa according to package directions; let cool. Stir in beans, orange slices, onion, cilantro, and jalapeño.
Meanwhile, mix together 1 tablespoon lime juice with 1 tablespoon water. Brush celeriac steaks with lime mixture and sprinkle steaks with Southwest seasoning. Grill, covered, over medium heat 8 to 10 minutes or until tender and browned, turning once.
For Orange Vinaigrette, in a small bowl whisk together orange juice, the remaining 2 tablespoons lime juice, the Dijon mustard, garlic, sea salt, and freshly ground black pepper.
Arrange quinoa and steaks on plates. Drizzle with Orange Vinaigrette.

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Creamy Polenta with Jalapeño Tomato Sauce

Nancy Macklin, RDN — Thu, 13 Jul 2023 18:25:36 +0000

In this tantalizing fusion recipe, creamy Italian polenta meets the spicy-savory flavors of Mexican cuisine to create a truly drool-worthy dish. Roma tomatoes (which are perfect to use in sauces due to their meaty flesh and lack of seeds) are stewed with corn, black beans, bell pepper, and plenty of Southwestern spices to create the perfect Tex-Mex sauce. Chopped jalapeño infuses everything with a kick of heat that seeps into the velvety polenta grains and leaves you licking the bowl. Beyond polenta, try spooning this yummy sauce over baked sweet potatoes, pasta, or other cooked grains to transform a basic meal into something special.

Tip: To peel tomatoes, bring a large pot of water to boiling. Lightly cut a small X in one end of each tomato. Add tomatoes to boiling water a few at a time. After 30 seconds, use a slotted spoon to transfer tomatoes to a bowl of ice water; let cool 2 minutes. Remove from ice water and use a paring knife to peel off skins.

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

Black Bean Polenta Cakes with Pepper-Cilantro Salsa
Crispy Baked Polenta Sticks with Ranch Dip
Polenta Lasagna with Kale and Lentils
Or take a look at our full collection of polenta recipes

Yield: Makes 6 cups sauce + 6 cups polenta

1 cup chopped onion
1 cup chopped green bell pepper
1 to 2 fresh jalapeño chiles, seeded and finely chopped
3 cloves garlic, minced
2 lb. roma tomatoes, peeled, cored, and quartered (see intro for tip)
2 teaspoons ground cumin
1 teaspoon smoked paprika
1 teaspoon ground coriander
1 15-oz. can no-salt-added black beans, rinsed and drained (1½ cups)
2 ears fresh sweet corn, cut off the cob (1 cup kernels)
Sea salt, to taste
Freshly ground black pepper, to taste
3 cups low-sodium vegetable broth
2 cups quick-cooking polenta
2 tablespoons chopped unsalted roasted pepitas
Chopped fresh cilantro

Instructions

In a large pot cook onion, bell pepper, jalapeño, and garlic over medium 4 to 5 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add tomatoes, cumin, paprika, coriander, and ¼ cup water. Bring to boiling; reduce heat. Cover and simmer 20 to 25 minutes or until tomatoes are very soft.
Stir in black beans and corn. Bring to boiling; reduce heat. Cook, uncovered, 4 to 5 minutes or until corn is crisp-tender and mixture is heated through. Season with salt and black pepper.
Meanwhile, in a large saucepan bring vegetable broth and 3 cups water to boiling. Slowly whisk in polenta. Stir constantly 5 minutes or until polenta is tender. Serve sauce over polenta. Top with pepitas and cilantro.

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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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Oil-Free Tofu Fried Rice

Darshana Thacker Wendel — Tue, 30 May 2023 17:50:23 +0000

This plant-based take on a comfort-food favorite skips the oil without skimping on flavor. Start by pressing a block of tofu to remove excess moisture, and then marinate it in an easy ginger-garlic sauce that packs in tons of savory flavor. Crisping up the tofu cubes in a skillet creates a delicious, firm texture that you can really sink your teeth into and pairs perfectly with the tender veggies. While you have creative license to add whatever fresh produce your heart desires, the classic homestyle combo of frozen peas and carrots will never fail to delight your taste buds. Mix everything into cooked brown jasmine rice, and stir in the excess tofu marinade to blend all the elements together. Enjoy this dish on its own or add some sautéed Chinese greens on the side for a veggie-fueled feast.

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

Sweet and Sour Vegetable Soup
Sweet Potato and Shiitake Mushroom Dumplings
Sichuan Eggplant with Potatoes
Or take a look at our full collection of vegan Chinese recipes

Yield: Makes 8 to 9 cups

1 12-oz. package firm or extra-firm tofu, drained
2 tablespoons brown rice vinegar
6 cloves garlic, minced
1 tablespoon grated fresh ginger
1 teaspoon sea salt
½ teaspoon ground turmeric (for color)
2 cups dry brown jasmine rice, rinsed and drained
1 cup thinly sliced scallions
1 cup frozen green peas and carrots mix, thawed

Instructions

Place tofu between paper towels; add a weight on top and press 15 minutes. Slice tofu crosswise into ¼-inch-thick slabs.
For marinade, in a shallow container whisk together the next five ingredients (through turmeric) and ¼ cup water. Place tofu in marinade, turning to coat; let stand 20 minutes. Reserve marinade. Meanwhile, cook rice according to package directions.
Heat an extra-large nonstick skillet over high. Place tofu in a single layer in hot skillet. Cook 4 to 5 minutes per side or until lightly browned. Transfer tofu to a cutting board and let cool. Finely chop.
Add tofu, scallions, peas and carrots, and reserved marinade to the cooked rice; mix well. Heat through over medium, stirring occasionally. Taste and adjust seasoning. Serve warm.

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Quinoa Pilaf Primavera

Nancy Macklin, RDN — Tue, 23 May 2023 17:34:18 +0000

Garlicky, herbal, and piled high with freshly grilled veggies, this delightful quinoa pilaf is a summer BBQ recipe for the books. Aromatic mint and dill deliver oodles of fresh flavor to the chewy grains, while nutrient-dense spinach adds an extra dose of fiber to the medley. While the pilaf base simmers, you can get to work on basting fresh produce with a lemon-paprika marinade before sizzling them on a grill pan. The key to delicious, smoky char marks is to let the veggies cook undisturbed on each side for several minutes at a time. You might have to cook the veggies in a few batches depending on the size of your pan, so be sure to start with the densest ingredients first, since those will take the longest and won’t cool down as quickly as the lighter veggies. Finish this healthy dish with a squeeze of lemon juice right before serving, and dig in!

For more healthy quinoa recipes, check out these tasty ideas:

Yield: Makes 4½ cups pilaf + 3 cups vegetables

2 cups + 1 tablespoon low-sodium vegetable broth
1½ cups dry quinoa, rinsed and drained
3 cloves garlic, minced
3 cups fresh baby spinach, chopped
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh dill
Sea salt, to taste
Freshly ground black pepper, to taste
1 tablespoon lemon juice
½ teaspoon smoked paprika
8 oz. fresh asparagus, trimmed
1 cup fresh sugar snap peas
1 medium kohlrabi, cut into wedges (1 cup)
4 scallions, trimmed
6 radishes, halved
Lemon wedges

Instructions

Preheat oven to 200°F. In a medium saucepan combine 2 cups of the broth, the quinoa, garlic, and 1 cup water. Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until quinoa is tender. Remove from heat. Stir in spinach, mint, and dill; let stand 5 minutes. Season with salt and pepper.
In a small bowl stir together the remaining 1 tablespoon vegetable broth, the lemon juice, and paprika.
Meanwhile, preheat a grill pan over medium-high. Grill asparagus, sugar snap peas, kohlrabi, scallions, and radishes 8 to 10 minutes or until crisp-tender, turning and brushing with lemon juice mixture once or twice. (If necessary, grill in batches and keep warm on a foil-covered baking sheet in a 200°F oven while grilling the remaining vegetables.)
Serve grilled vegetables over quinoa. Serve with lemon wedges and top with additional fresh herbs.

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Quinoa Broccoli Bowls with Roasted Beets

Ellen Boeke — Thu, 04 May 2023 17:15:28 +0000

We know beets can be a controversial ingredient: Some say they taste like dirt; others say they’re nature’s candy. No matter where you stand on the spectrum, these roasted beet and broccoli bowls are a delicious way to enjoy the hearty root vegetable. To start, roast some multicolored beets in tin foil packets so they get deliciously tender without becoming charred or losing their moisture. Next, add some vibrant steamed broccoli to the mix and toss everything with a citrus-thyme dressing to complement the earthy flavors. The finishing touch involves spooning the veggies over a bed of quinoa (or any other whole grain of choice) and topping everything with creamy avocado slices. Now all that’s left to do is dig into this garden feast with glee!

For more amazing vegan beet recipes, check out these tasty ideas:

Yield: Makes 4 bowls

4 medium red and/or yellow beets, peeled and cut into ½-inch pieces
¼ cup white wine vinegar
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
4 cups small broccoli florets
1 tablespoon orange zest
½ cup orange juice
2 teaspoons fresh thyme
4 cups cooked quinoa
½ of a small avocado, halved, pitted, peeled, and sliced

Instructions

Preheat oven to 425°F. Keep beet colors separate for roasting. Cut four 12-inch pieces of foil. In a medium bowl toss yellow beets with 1 tablespoon of the vinegar and ⅛ teaspoon each salt and pepper. Transfer beets to one piece of foil; top with second piece of foil and fold edges together to create a packet. Repeat with red beets, placing them in a separate packet. (If using one color of beet, cut two 24-inch pieces of foil.) Place packets on a baking sheet. Roast 50 to 60 minutes or until very tender. Remove from oven; cool on a wire rack about 15 minutes. Chill beets until ready to serve.
Meanwhile, place broccoli in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 5 to 8 minutes or until tender. Chill until ready to serve.
For dressing, in a large bowl whisk together the remaining 2 tablespoons vinegar, the orange zest, orange juice, thyme, and additional salt and pepper to taste. Add chilled roasted beets and broccoli. Toss to combine.
To assemble bowls, divide cooked quinoa among 4 bowls. Spoon broccoli mixture over quinoa. Drizzle any leftover dressing over top. Garnish with avocado slices.

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