Our Recipes: Vegan Salads & Side Dishes | 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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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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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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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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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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Good Garlicky Mashed Potatoes

Ann Crile Esselstyn, M.Ed., and Jane Esselstyn, R.N. — Mon, 13 Nov 2023 18:24:07 +0000

“You will never believe how good these garlicky mashed potatoes are until you try them,” write Ann and Jane Esselstyn in their book The Prevent and Reverse Heart Disease Cookbook. “And you will never believe there is no butter or milk in the recipe. Nothing is as satisfying on a cold day, or if you are just hungry, than a pile of these mashed potatoes! They are delicious plain or with Mommy’s Mushroom Gravy 3.0. Add greens if you wish. And by the way, we never peel potatoes.”

From The Prevent and Reverse Heart Disease Cookbook

Yield: Makes 7 cups

Time: 25 minutes

6 large Yukon Gold potatoes, unpeeled
1 bunch kale (optional), stems stripped and leaves torn into bite-size pieces
6 tablespoons nutritional yeast flakes
2 to 3 garlic cloves, minced
1 to 2 cups unsweetened, unflavored almond milk or other plant milk of your choice, or water
1 teaspoon dried rosemary
Freshly ground black pepper

Instructions

Cut the potatoes into 1-inch chunks. Place them in a large pot. Add water to cover and bring the water to boiling. Cook until the potatoes are tender, about 10 minutes.
Meanwhile, bring a separate large pot of water to boiling for the kale, if using. Place kale leaves in the water, cover and cook until tender, about 5 minutes. Drain kale and let it cool in the colander. When kale is cool enough to handle, chop 1 or 2 cups of it into bite-size pieces.
Drain potatoes, transfer them to a large bowl, and mash them with a potato masher. Add the nutritional yeast and garlic; then add the almond milk a little at a time, mashing until smooth and creamy. They will need more liquid than you might expect since the nutritional yeast soaks up liquid.
Stir in the rosemary and season with pepper to taste. Gently fold in the kale. Serve warm.

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Vegan Waldorf Salad

Nancy Macklin, RDN and RDN — Fri, 27 Oct 2023 21:07:00 +0000

This veganized version of a New York–style Waldorf salad is packed full of traditional ingredients but adds chewy barley to deliver extra hunger-busting heft. Apples, celery, raisins, and barley are coated in a creamy tofu-based mayo that gets a dash of savory warmth from pumpkin pie spice, while a sprinkling of walnuts delivers the familiar crunch of this deli-counter classic. Fresh chopped parsley adds a tasty herbal finish to the dish, but you could swap it for dill or basil if you like. Serve our vegan Waldorf salad in Bibb lettuce cups for extra style points and watch how quickly this refreshing recipe disappears.

For more grain-forward salads, check out these tasty ideas:

Yield: Makes 12 cups

Time: 70 minutes

4 red and green apples, cored and chopped
4 cups cooled cooked barley
3 stalks celery, diagonally sliced
¾ cup raisins
½ of a 12-oz. package soft silken tofu
½ cup apple cider or apple juice
2 tablespoons lemon juice
1 tablespoon apple cider vinegar
1 tablespoon pure maple syrup
¼ teaspoon pumpkin pie spice
Dash cayenne pepper
Sea salt, to taste
Freshly ground black pepper, to taste
Bibb lettuce leaves (optional)
Pumpkin pie spice, chopped fresh parsley, and/or 2 tablespoons chopped walnuts (optional)

Instructions

In a large bowl combine apples, barley, celery, and raisins. In a small food processor or blender combine the next seven ingredients (through cayenne pepper). Process until smooth. Pour over salad and toss to coat. Season with salt and black pepper.
If you like, serve salad in Bibb lettuce leaf cups and sprinkle with pumpkin pie spice, parsley, and/or walnuts.

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Mojo-Seasoned Plantain Salad with Black Beans and Rice

Nancy Macklin, RDN and RDN — Tue, 17 Oct 2023 18:42:26 +0000

Big, bright flavor comes with each bite of this crowd-pleasing plantain salad. It all starts by slathering red onion wedges and sliced plantains in a mojo dressing—a savory, citrusy marinade that hails from Cuba—and roasting them to tender perfection. The plantain medley is then tossed with black beans, brown rice, and cherry tomatoes before being piled onto a bed of soft kale and drizzled with a maple-mustard dressing. The combination of textures, flavors, and colors make every forkful of this Caribbean-inspired salad an absolute treat to eat and will keep your belly full with plenty of good-for-you ingredients.

Tip: If desired, massage sliced kale with fingertips 1 to 2 minutes to soften.

For more hearty salads, check out these tasty ideas:

Yield: Makes 18 cups

Time: 60 minutes

4 plantains, peeled and cut into ½-inch slices
1 large red onion, cut into wedges
⅓ cup orange juice
3 tablespoons lemon juice
3 tablespoons lime juice
1 teaspoon chopped fresh oregano
1 teaspoon ground cumin
¼ teaspoon sea salt
2 15-oz. cans no-salt-added black beans, rinsed and drained (3 cups)
4 cups thinly sliced kale leaves, stems removed (see tip in intro)
3 cups cherry tomatoes, halved
2 cups cooled cooked brown rice
1 teaspoon coarse ground mustard
1 teaspoon pure maple syrup
Sea salt, to taste
Freshly ground black pepper, to taste
Orange, lemon, and/or lime wedges (optional)

Instructions

Preheat oven to 400°F. Line a 15×10- inch baking pan with parchment paper or a silicone baking mat. Spread plantains and onion in pan. In a small bowl stir together the next six ingredients (through ¼ teaspoon salt). Brush 2 tablespoons of the mixture over plantains and onion, reserving the remaining juice mixture for dressing. Roast plantains and onion 20 to 25 minutes or until tender. Cool in pan on a wire rack.
In an extra-large bowl combine cooled plantains and onion, the beans, kale, tomatoes, and rice. Whisk mustard and maple syrup into the remaining juice mixture. Season with salt and pepper. Drizzle over salad; toss to coat. Serve with citrus wedges.

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Maple-Glazed Carrots with Thyme

Ellen Boeke — Mon, 16 Oct 2023 17:38:00 +0000

Five simple ingredients come together in this colorful carrot recipe to create an eye-catching side dish that will brighten up any meal. Sliced carrots are simmered in veggie broth with aromatic thyme and sweet maple syrup until they’re fork tender and deliciously glazed. A sprinkling of toasted pecans adds a savory crunch to each bite, turning this simple recipe into a five-star side. Serve these maple-glazed carrots as part of your plant-based Thanksgiving feast, or alongside a hearty casserole when the weather starts to get chilly. You’ll love how quickly this comes together and how little cleanup there is at the end!

For more carrot recipes, check out these tasty ideas:

Zucchini, Tofu, and Carrot Bao Bun Filling
Cardamom Roasted Carrots with Pomegranate Seeds
Carrot Dogs
Or take a look at our full collection of carrot recipes30 min

Yield: Makes 2½ cups

3 cups bias-sliced carrots
¼ cup low-sodium vegetable broth
2 teaspoons chopped fresh thyme
2 teaspoons pure maple syrup
1½ tablespoons chopped toasted pecans

Instructions

In a large nonstick skillet combine carrots, broth, thyme, and maple syrup. Cover and cook over medium 12 minutes or until carrots are crisp-tender. Uncover; increase heat to medium-high. Cook 3 minutes or until liquid is reduced and carrots are glazed, stirring often. Sprinkle with pecans. If you like, season with freshly ground black pepper.

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Balsamic-Roasted Delicata Squash Salad

Nancy Macklin, RDN — Thu, 05 Oct 2023 17:05:58 +0000

This grain-forward delicata squash salad is packed full of fresh flavors that will tantalize your taste buds and keep a rumbling tummy satisfied. The base of chewy quinoa is tossed with plump cherry tomatoes, hearty white beans, and tender balsamic-glazed squash to create a vibrant medley of good-for-you ingredients. A sweet and savory balsamic vinaigrette is drizzled on top to meld everything together while fresh basil adds a bright herbal note to the dish. Perfect for serving alongside a creamy soup, this filling salad is an easy and tasty meal that delivers maximum flavor with minimal effort.

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

Yield: Makes 14 cups

2 lb. delicata squash, trimmed, sliced into ½-inch rings, seeds removed
⅔ cup balsamic vinegar
¼ cup lemon juice
2 tablespoons Dijon mustard
4 cups multicolor cherry tomatoes, halved
4 cups cooked tricolor quinoa, seasoned with sea salt and freshly ground black pepper
2 15-oz. cans no-salt-added cannellini beans, rinsed and drained (3 cups)
2 cups fresh basil leaves or baby arugula
4 cloves garlic, minced
½ teaspoon onion powder

Instructions

Preheat oven to 400°F. Line a 15×10- inch baking pan with parchment paper or a silicone baking mat. Place squash in a single layer in pan. In a small bowl whisk together balsamic vinegar, lemon juice, mustard, and ¼ cup water. Brush 2 tablespoons of the mixture over squash, reserving the remaining balsamic mixture for dressing. Roast squash 30 to 35 minutes or until tender. Cool in pan on a wire rack.
On a serving platter layer half each of the cooled squash, tomatoes, quinoa, beans, and basil. Repeat layers.
Whisk garlic and onion powder into the remaining balsamic mixture. Drizzle over salad.

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