Editor’s note: FOK may collect a small share of sales from some of the links on this page, though it doesn’t influence our product picks.

Ninja Foodi Smoothie Bowl Maker | $120

This 1200-watt powerhouse is perfect for making plant-based sauces, spreads, smoothies, and soups. In addition to manual blending, the easy-to-clean base comes programmed with four preset functions: smoothies, extractions, bowls, and spread. This set comes with two blender cups and one bowl that all feature drip-proof lids so you can easily take your creations on the go. 

“The Ninja Smoothie Bowl Maker is perfect for a one-person household. I use it for everything from almond butter, to nice cream, to cashew-based sauces, to making my own almond flour. Its small size makes smaller batches super easy but it still has the power of a big blender!” —Regina B.

ONCE FOR ALL Safe Mandoline Food Slicer | $43

Never worry about cutting your fingers again with this versatile mandoline that can thinly slice, dice, and julienne to create perfectly uniform ingredients. A manual hand pump works the blade as you press veggies through a chute using a beveled tamper, ensuring your precious hands stay far from any sharp parts. The standing design is collapsable for easy storage and the stainless steel blade is easy to clean between uses?

“I love this mandoline for helping me prep veggies ahead on Sundays. You can change the setting to slide and dice, and I appreciate the safety features on this model, including the push top.” —Jessica M.

Instant Pot | From $80

One of the most loved meal-prep tools of all time, the Instant Pot is clutch for anyone who batch-cooks dry beans, soups, and stews, and more. Simply load up your ingredients, select the right setting, and press a button to get a delicious meal without all the elbow grease. Beyond pressure cooking, this multicooker can bake cakes, steam veggies, slow-simmer soups, cook rice, and more. 

“On Batch Cook Sundays I like to have three going at once!”—Patti P.

Zojirushi Neuro Fuzzy Rice Cooker | $215

If you want perfectly cooked brown rice every time you make a curry or a stir-fry, this rice cooker is worth the price tag. The Neuro Fuzzy’s built-in software monitors water and rice levels and adjusts cook times for perfect results—even if your measurements are less than perfect. The cooker holds a capacity of 5½-cup (shown) and 10-cup capacity and features a nonstick inner pan that makes for easy serving and cleanup. The digital menu allows you to select different cooking times based on the type of rice you’re using, and the extended keep-warm function ensures you have ready-to-eat rice whenever you need it. 

“It’s one of my most used appliances. I’ve had it for about 10 years and use it 2–3 times a week.”—Caresse S.

All-Clad D3 Stainless Everyday 10 Piece Pots and Pans Set | $650 for 10 pieces

If you’re ready to upgrade to the Cadillac of stainless Steel cookware, now is the time. Normally upwards of $1,400, All-Clad’s sleek 10-piece set is more than 50% off right now. Cook up a storm with 8.5-inch and 10.5-inch skillets, 1.5-quart and 3-quart saucepans with lids, a 3-quart sauté pan with lid, and a 6-quart stockpot. The contoured handles are easy to grip, drip-free pouring rims eliminate spillage, and they’re all oven-safe up to 600℉. 

“I use the medium saucepan for making oatmeal and whole grains like bulgur, rice, farro, etc. The large saucepan is great for making chilis, soups, and stews, while the large skillet is ideal for making all kinds of dishes. It’s easy to water sauté in these pans and they are well-made in the USA!”—Cammy N.

Pyrex 3 Cup Rectangular Glass Storage Dishes with Cover | $28 for set of 4

Store all of your perfectly portioned meals in these durable glass Pyrex containers to make weekday dinners super simple. The sturdy glass is nonporous, which means it won’t absorb odors or stains, and the tightly stealing lids are BPA-free. Featuring microwave-, oven-, and freezer-safe tempered glass, these stackable containers are great for storing leftovers so you have a tasty meal ready to go on nights when you don’t have time to cook. 

“I love the Pyrex containers for leftovers and food prepping! They create easy cleanup and can even be warmed [sans lids] in the oven.”—Shannon D.

Veggetti Spiral Vegetable Slicer | $11

This handy meal prep tool creates perfect curly-cue produce in a matter of minutes. Zucchini, squash, carrots, cucumbers, and potatoes can all fit inside the hourglass-shaped spiralizer and turned into wavy noodles with a simple twist of the wrist. The dual stainless-steel blades can create either thick or thin noodles, allowing you to have more control over the finished product. 

”The spiralizer is a simple handheld one but it does the job great as well as not taking up a lot of kitchen space.”— Shannon D.

Braun 4-in-1 Immersion Hand Blender | $90

While it doesn’t do everything a standing blender can do, a good immersion blender is ideal for creating velvety smooth soups directly in the pot—no messy transferring required! This powerful 350-watt hand blender is ideal for achieving a creamy consistency thanks to its super sharp stainless steel blade. The ergonomic handle is easy to maneuver, and the detachable head is easy to clean. Not to mention, this set comes with a whisk attachment, a food processor bowl, a masher, and a beaker for small-batch blending. It’s a mini blender, food processor, and hand mixer in one.

“I use this mainly on soups, but it’s also great for mashing potatoes or beans!”—Shannon D.

Oxo Salad Spinner | $30

Clean and dry leafy greens like a pro with this simple and effective salad spinner. The non-slip base is great for gripping even the sleekest countertops, and the built-in brake button ensures total control. Plus, the basket doubles as a colander, the outer bowl is attractive enough to serve a salad in, and the pump can locks down to the lowest position for compact storage.

“It’s the only salad spinner I’ve owned that works.”—Donna S.

Tofuture Tofu Press | $24

Gone are the days of stacking a pile of cookbooks on top of your tofu to press out the moisture! This nifty professional press, which is BPA-free and dishwasher-safe, does all the work for you. Simply sandwich your tofu block between the two green panels, give it a squeeze, and empty out the water collected in the bottom tray. 

“I love this tofu press. I bought two so I can always have one rotating in.”—Angie H.

Cuisinart Push Chopper | $25

Get perfectly minced garlic, chopped nuts, mashed herbs, and sliced veggies in a matter of seconds with this sleek stainless steel push chopper. The enclosed base means you don’t need to break out the cutting board, and the dishwasher safe parts are easy to clean. Plus, pumping the push blade is a great way to get out some pent-up aggression in the kitchen! This is a great tool for batch-chopping aromatics that will be used in multiple recipes throughout the week. 

“Small enough to be convenient and very easy to clean. The rotating blade works well to quickly chop or mince items. I always use it for onions and garlic, though it also works well for nuts, peppers, or any other small job.”—Liz C.

Dexas Rainbow Flex Mats Cutting Boards  | $20 for set of 8

Every plant-based meal prepper needs a good set of cutting boards, and these non-slip mats are just right for chopping veggies. At 11×8 inches, these thin boards smaller than most, so you can pull out as many as you need for a prep session, and they take up less space in the cupboard and dishwasher. The nonporous BPA-free surface is designed to keep knife blades sharp and can easily bend to funnel ingredients straight into a pan. Plus, the eye-catching colors will bring some added cheer into your kitchen decor. 

“I typically prefer natural materials, but for a cutting board I find a lightweight, flexible mat perfect for storage, bending, and pouring over pot, and easy to clean.”—Tonya U.

High Speed Blender | Varying prices

High-speed blenders were recommended by nearly every Forks Meal Planner user, which means this is a must-have item in your plant-based kitchen. Blenders run the gamut in terms of size and price, so it’s important to find one that matches your cooking needs and budget. Check out our high-speed blender guide to take a look at our top picks and figure out which one is right for your kitchen. 

Forks Meal Planner is FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. Sign up today for a free two-week trial—no credit card required! To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post Experienced Meal Preppers Share Their Must-Have Kitchen Tools appeared first on Forks Over Knives.

Click below to jump to a specific recipe, and check out our tips for rolling up a wrap like a pro:

• Spicy Spinach Breakfast Burrito
• Holiday Leftovers Wrap
• Scrambled Tofu Burrito
• Kimchi Breakfast Burrito
• Lentil Breakfast Sausage Roll-Up
• Cauliflower Rancheros Burrito
• Chunky Chickpea Wrap
• Sweet Potato Berry Breakfast Wrap
• Spinach and Mushroom Roll-Up
• How to Roll Like a Pro

Spicy Spinach Breakfast Burrito

Sauté ½ cup chopped shallot in 1 tablespoon water until tender. Add 5 oz. frozen spinach, ¼ cup frozen corn kernels, and several drops of hot sauce. Cover and cook for 7 to 8 minutes. Roll in a 10-inch whole grain tortilla with ¼ cup cooked kidney beans and 2 tablespoons of prepared mango salsa.

Holiday Leftovers Wrap

Stir 2 tablespoons of prepared salsa into ½ cup mashed butternut squash or sweet potato. Roll in a 10-inch whole grain tortilla with ¼ cup cooked wild rice, ¼ cup chopped cooked Brussels sprouts (or other greens), and 1 tablespoon dried cranberries (or cranberry sauce!).

Scrambled Tofu Burrito 

In a microwave-safe bowl, mash ¼ cup firm silken tofu with ¼ teaspoon onion powder, ¼ teaspoon garlic powder, and a pinch of ground turmeric. Microwave 2 minutes, then spread tofu mixture in a line along the bottom third of an 8-inch whole grain tortilla. Top with 2 tablespoons of prepared salsa and 2 tablespoons cooked or canned (rinsed and drained) black beans. 

Kimchi Breakfast Burrito

Mash ½ cup drained, firm tofu with 2 tablespoons chopped scallion, 1 teaspoon soy sauce, ¼ teaspoon grated fresh ginger, and a shake of garlic powder. Roll in a 10-inch whole grain tortilla with ½ cup broccoli slaw, 4 pear slices, 1 tablespoon chopped peanuts, and 1 tablespoon kimchi.

Lentil Breakfast Sausage Roll-Up

In a saucepan combine ¾ cup cooked lentils, ¼ cup water, 1 teaspoon rubbed fresh sage, ½ teaspoon dried marjoram, and a pinch crushed red pepper; bring to simmering and cook, covered, 10 minutes. Spoon lentil mixture along the bottom third of an 8-inch whole grain tortilla. Top with roasted squash or other roasted vegetables. 

Cauliflower Rancheros Burrito

Combine ¾ cup small cauliflower florets, ½ cup diced tomato, ¼ cup sliced onion, and 1 teaspoon chili powder in a medium saucepan. Cook over medium-low 15 minutes or until the cauliflower is tender. Roll in an 8-inch whole grain tortilla with ¼ cup cooked brown rice and 3 tablespoons of prepared salsa.

Chunky Chickpea Wrap

Mash ½ cup cooked chickpeas with 1 tablespoon chopped scallion, 1 tablespoon chopped fresh cilantro, and 1 teaspoon lime juice. Roll in a 10-inch whole grain tortilla with ¼ cup grated carrot, ¼ cup diced avocado, and 2 tablespoons of prepared salsa. 

Sweet Potato Berry Breakfast Wrap

In a small bowl stir together ½ cup mashed sweet potato, ⅛ teaspoon ground cinnamon, ⅛ teaspoon ground ginger, ⅛ teaspoon ground nutmeg, and a pinch ground cloves. Microwave 1 minute. Let cool slightly, then spread mixture on an 8-inch whole grain tortilla. Top with ½ cup mixed berries. 

Spinach and Mushroom Roll-Up

In a skillet combine 2 cups quartered button mushrooms, ¼ cup sliced onion, and 3 tablespoons water; cook, covered, over medium 10 minutes or until mushrooms are tender. Arrange ⅓ cup baby spinach leaves in the center of an 8-inch whole grain tortilla; top with 3 thin tomato slices and mushroom mixture. Sprinkle with nutritional yeast. 

How to Roll Like a Pro

Do your wraps and burritos always seem to fall apart? Here are some tips for keeping things tidy. 

1. After softening and warming the tortilla in a dry skillet over medium heat, spread any smooth toppings (if using) over the entire tortilla, leaving a 1½-inch border.

2. Pile solid toppings on bottom half of tortilla, leaving a 2- to 3-inch fold-over flap area at the bottom.

3. Fold in tortilla sides and hold them in place with fingers.

4. Fold bottom flap up to secure folded-in sides.

5. Roll it up and enjoy!

The post 9 Vegan Breakfast Burritos and Wraps to Kickstart Your Day appeared first on Forks Over Knives.

• Fresh-to-Dried Herb Conversion Chart
• How Drying Shifts Flavors
• How Much Garlic Powder Equals 1 Clove?
• How Much Onion Powder Equals 1 Onion?

Fresh-to-Dried Herb Conversion Chart

Rule of Thumb: Dried Herbs First, Fresh Herbs Last

An easy rule to remember when cooking with herbs: dried first, fresh last. Dried herbs should go into recipes right from the start. This allows heat, acid, and moisture to activate their aromatic oils.

Fresh herbs should be reserved till the last minute so they retain their fragrance and flavors and don’t turn bitter as they cook. Freeze-dried herbs, easily recognizable with their bright, fresh-like color, should be used like fresh.

How Drying Shifts Flavors

When herbs are dried, their texture changes and their aromatic properties either become more or less concentrated. Here’s a quick rundown of the taste transformations.

Hardy Herbs

(Thyme, oregano, rosemary, marjoram, lavender, savory)

Fresh: Pungent and aromatic with woodsy and citrus notes and a hint of bitterness

Dried: Less bitter; more subtle and robust

Leafy Herbs

(Basil, mint, sage, tarragon)

Fresh: Super-fragrant, distinctive, and grassy

Dried: Earthier and milder. Basil and mint have hints of oregano, while sage and tarragon have hints of anise

Tender Herbs

(Cilantro, dill, parsley, chervil)

Fresh: Vibrant, green, and crisp yet mild

Dried: Milder and slightly bitter if used in large quantities

How Much Garlic Powder Equals 1 Clove?

Use ¼ teaspoon garlic powder or ½ teaspoon granulated garlic in place of 1 clove. See the chart above for more information.

How Much Onion Powder Equals 1 Onion?

A tablespoon of onion powder is equivalent to 1 onion. See the chart above for more information.

The post How to Substitute Dried Herbs for Fresh in Any Recipe (Plus: Onion and Garlic Conversions) appeared first on Forks Over Knives.

What Is Umami?

Umami (pronounced “oo-MAH-me”) is a Japanese word that means the essence of deliciousness, delicious taste, or savoriness, depending on the translation. The term is used in English (and many other languages) to describe a rich, savory, lingering taste sensation that comes from certain foods.

In the early 21st century, umami—or savory, as it’s sometimes called in English—joined bitter, sour, salty, and sweet as one of the core tastes. While bitter, sour, salty, and sweet are easy to distinguish, umami can be hard to define, though it’s sometimes described as meaty, brothy, rich, or salty.

How Umami Was Discovered

Why do some foods just taste better than others? That was the question Japanese chemist Kikunae Ikeda asked himself in 1907 when he was eating a bowl of soup that was especially delicious. He traced the difference to the kombu (dried kelp) used in the broth and ultimately to the high concentration of glutamates in the kombu. Ikeda coined the term umami to describe the distinctly different taste sensation caused by glutamates. He then went on to study other foods to confirm his theory. Research into umami continued and, in 2002, scientists identified umami taste receptors on the tongue, making umami officially the fifth taste.

Umami, Glutamates, and MSG

Just as sweet and salty are our taste perceptions of sugar and salt, umami is the taste perception of glutamate, an amino acid found in most foods. Unless you are highly sensitive to glutamate or have severe food allergies, naturally occurring glutamates and the umami they trigger are a good thing. They help balance and heighten other flavors and can literally make a dish mouthwateringly good: Umami has been shown to stimulate the production of saliva.

Many people confuse umami and glutamates with monosodium glutamate (MSG). MSG is a food additive made by isolating and extracting glutamates to make a flavor-enhancing powder. Because it is pure glutamate, MSG stimulates umami sensations and heightens taste perceptions, which is why it is widely used in prepared foods. But you don’t need MSG to add umami to dishes; the naturally occurring glutamates in certain foods will also do the trick.

Why Umami Is Important in WFPB Cooking

Umami-rich ingredients don’t just taste especially delicious; they can be used to adjust and enhance what you’re cooking. Umami is especially clutch in whole-food, plant-based cooking for a few reasons. For one, it can lend a savory, meaty flavor without the meat. It can also provide a well-seasoned sensation without the addition of salt. And it can help distribute and balance the other tastes in a recipe without the use of fat.

10 Foods Naturally High in Umami

A range of plant-based foods are high in glutamate, the amino acid that triggers the umami sensation, and some might surprise you. Once you know where to find umami, you’ll be able to recognize it, familiarize yourself with its taste, and seek out recipes that maximize its potential.

Tomatoes

Fresh, canned, roasted, or sun-dried, tomatoes top the plant-based umami charts. Roasted and sun-dried tomatoes have the highest concentrations.

Mushrooms

Shiitakes clock in with the highest umami factor among mushrooms, but all mushrooms, especially dried, have flavor-enhancing benefits.

Peas

Surprised to learn that subtle-flavored sweet peas are actually umami powerhouses? So were we! Now we know why they’re an essential component of fried rice.

Fresh Corn

Sweet, juicy fresh corn also boasts an impressive umami factor, which helps round out other flavors in dishes.

Nuts

Amino acids including glutamate are the building blocks of protein, and protein-packed nuts are an excellent source of umami.

Sea Vegetables

Seaweed is where umami research first began, and all types of sea vegetables (except wakame) are high in glutamates.

Miso

Miso paste delivers a one-two punch of savoriness: Soybeans are rich in glutamate to begin with, and the fermentation process that they undergo for miso further amps up their umami factor.

Soy Sauce and Tamari

Like miso, soy sauce and its wheat-free sister seasoning, tamari, are fermented soy products. Both are salty, yeasty, and loaded with umami.

Nutritional Yeast

The drying process used to make flakes of nutty, cheesy nutritional yeast breaks down yeast proteins into amino acids, including glutamic acid (glutamate).

Garlic

All types of garlic—including fresh, roasted, and black garlic—get a lingering deliciousness from umami.

Recipes to Try

Foods with umami are the ultimate secret ingredients in healthy plant-based recipes. Here’s a sampling of umami-forward WFPB recipes to try.

• 10-Minute Sage and Mushroom Tartine
• Vegan Miso Soup with Noodles and Tofu
• Creamy Brussels Sprouts With Sun Dried Tomatoes
• Grilled Chinese Eggplant with Spiced Vinegar Sauce
• Vegan Sisig
• Roasted Celeriac Steaks with Mushrooms and Sweet Potato Mash
• White Bean Fettuccine Alfredo with Peas and Sun-Dried Tomatoes
• Rice Vermicelli Bowls with Bok Choy and Adzuki Beans
• Sweet and Sour Vegetable Soup

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.

The post What Is Umami? The 10 Best Plant-Based Sources appeared first on Forks Over Knives.

Whether you want something crunchy and savory as a soup topper, a velvety sauce to spoon over nachos, or a flavor-enhancer for roasted veggies, these mouthwatering recipes will take your vegan cooking skills to the next level.

Cheesy Nut Crumbles

10 minutes | Makes 1 cup

A crunchy, umami-rich topper, these vegan cheesy crumbles are perfect for lightly garnishing soups, stews, salads, and pastas.

Ingredients

• 2 tablespoons nutritional yeast
• 2 teaspoons salt-free garlic and herb seasoning, such as Mrs. Dash
• 1 teaspoon reduced-sodium soy sauce
• 1 cup roasted unsalted hazelnuts, coarsely chopped

Instructions

1. In a medium microwave-safe bowl combine nutritional yeast, garlic and herb seasoning, soy sauce, and 2½ tablespoons water. Stir into a thick paste. Stir in hazelnuts. Microwave on high 3 minutes or until nuts feel dry, stirring once or twice. Cool completely. Store in an airtight container up to 7 days.

Velvety Cheese Sauce

45 minutes | Makes 2 cups

Try this rich vegan cheese sauce over baked tortilla chips or steamed veggies, or use as a base for mac and cheese. For a deeper cheddary hue, add a pinch of ground turmeric to the sauce before blending.

Ingredients

• 1 cup grated peeled potato
• ¾ cup unsweetened, unflavored plant milk
• ¼ cup grated onion
• 2 tablespoons chopped raw cashews
• 1 small clove garlic, minced
• 2 teaspoons dry mustard
• ½ cup nutritional yeast
• 2 tablespoons cornstarch
• 2 tablespoons malt vinegar
• Sea salt, to taste
• Freshly ground black pepper, to taste

Instructions

1. In a medium saucepan combine the first six ingredients (through mustard) and ¾ cup water. Bring to boiling; reduce heat. Cover and simmer 30 minutes. Add nutritional yeast. Use an immersion blender to blend until smooth.

2. Heat sauce over medium 3 to 4 minutes or until thickened, stirring constantly. Stir in cornstarch and vinegar; season with salt and pepper. Store in an airtight container in the refrigerator up to 3 days.

Parmesan Sprinkles

5 minutes | Makes 1 cup

Add aged cheese-like flavor to casseroles, pastas, and roasted veggies with this homemade vegan parmesan topping.

Ingredients

• 6 whole grain crispbreads, such as Wasa, broken into pieces
• ⅓ cup nutritional yeast
• 1 teaspoon onion powder
• ½ teaspoon garlic powder
• ⅛ teaspoon sea salt
• 2 teaspoons apple cider vinegar

Instructions

1. In a food processor combine the first five ingredients (through salt); pulse into fine sprinkles. Add vinegar; pulse to combine. Store in an airtight container in the refrigerator up to 5 days.

More Vegan Cheese Recipes

Looking for more healthy vegan cheese recipes? Check out these tasty ideas.

• Vegan Queso Sauce
• Butternut Vegan Cheddar Cheese with Chives
• Vegan Potato “Cheese” Sauce
• Vegan Cheesy Sauce (Plus 5 Ways to Use It)
• Crispy Potato Vegan Cheese Sticks
• Vegan Cheese Fondue

The post Ditch Processed Vegan Cheese for These 3 Homemade Vegan Cheesy Toppings appeared first on Forks Over Knives.

1. Sharpen Your Knives

Cutting onions with a dull blade crushes the onion flesh before it cuts it, causing the cells to produce more LF. Keep your blades sharp to prevent excess LF from spritzing your workspace.

2. Chill 30 Minutes Before Chopping

Cold temperatures slow down onions’ volatile sulfur compounds, so they won’t reach your eyes as quickly—or at all. Don’t store your onions in the fridge, though. Cold temperatures and moisture soften onions’ flesh and make it more susceptible to mold.

3. Wear Goggles

If you’re highly sensitive to onions’ irritant properties, this is the route to go. Goggles seal off your eyes from tear-inducing molecules released when an onion is cut. You can buy specialty onion goggles, but a pair of swimming or safety goggles works as well.

4. Ventilate Your Work Area

Turn on an exhaust fan, open a nearby window, or take the onions (and a cutting board) outside. The circulating air whisks away airborne irritants before they reach your tear ducts.

5. Keep The Root End Intact

This is good advice in general because the root end holds an onion’s layers in place while you slice or chop. The root of an onion also contains the highest concentration of LF and other sulfur compounds, making it the most potent part of the onion to slice. Learn more in our Knife Skills for Beginners Guide.

Now that you’re confident in your slicing and dicing technique, try one of these yummy onion recipes to showcase your new skills:

• Provençal Stuffed Onions with Lentils, Quinoa, and Kale
• Chickpea and Baby Beet Salad with Pickled Red Onions
• Braised Cipollini Onions with Spring Pea Puree
• Vegan French Onion Dip
• Mediterranean Style Pita Pizzas with Quick-Pickled Onions

The post How to Cut Onions Without Crying (Really!) appeared first on Forks Over Knives.

But the real beauty of hummus resides in its versatility: Apart from being an excellent dip, its smooth consistency and light flavor make it great for incorporating into all kinds of savory dishes. Whether you’re a hummus novice or a die-hard aficionado, you’ll love these 10 tasty ideas for using hummus in your everyday cooking!

Table of contents:

• Hummus Base Recipe
• Pasta Primavera
• Tangy Tomato Tart with Hummus
• Sriracha Stuffed Sweet Potatoes
• Easy Stuffed Zucchini Boats
• Picnic Potato Salad
• Za’atar Pitzas
• Roasted Veggie Wraps with Roasted Red Pepper Hummus Spread
• Summer Vegetable Gratin
• Green Goddess Sauce
• Vegetable Fritters

Hummus Base Recipe

30 minutes | Makes 1½ cups

First, here’s our foolproof recipe for a basic oil-free hummus that’s rich in nutrients and low in calories. For the lightest, creamiest results with no added oil, boil canned chickpeas with a pinch of baking soda to soften them before blending. (Looking for more varieties? Find our full archive of hummus recipes here!)

Ingredients

1 15-oz. can chickpeas, rinsed and drained (1½ cups)

Pinch baking soda

¼ cup lemon juice

1 tablespoon tahini paste

2 cloves garlic, minced

Sea salt, to taste

Freshly ground black pepper, to taste

1. In a medium saucepan combine chickpeas, baking soda, and 2 cups water. Bring to boiling; reduce heat. Simmer, uncovered, 20 minutes or until chickpeas can be easily mashed with a fork. Drain.

2. Transfer hot chickpeas to a food processor. Add lemon juice, tahini, garlic, and 2 tablespoons water. Process 2 to 3 minutes or until smooth and creamy, adding 1 to 2 tablespoons water if needed to reach desired consistency. Season with salt and pepper.

10 Tasty Recipes that Use Hummus

Using our base recipe or any oil-free hummus, try whipping up one of these delicious recipes.

Pasta Primavera

Makes 4 cups

Cook 2 cups whole grain pasta according to package directions, adding 2 cups chopped mixed vegetables the last 5 minutes of cooking. Drain, reserving ½ cup of the cooking water. Return drained pasta and veggies to pot. Toss with the reserved cooking water and ¼ cup hummus.

Tangy Tomato Tart with Hummus

Makes one 10-inch tart

Preheat oven to 400°F. Line a baking sheet with parchment paper. In a medium bowl combine ½ cup whole wheat flour, ½ cup hummus, ½ teaspoon baking powder, and 2 tablespoons water; stir to combine. Roll out dough into a 10-inch disk. Transfer disk to prepared baking sheet; turn up edges to make a pizza-like crust. In a separate bowl stir together 2 tablespoons hummus and 1 tablespoon Dijon mustard; spread mixture over dough. Sprinkle with 2 tablespoons chopped scallions, then top with 2 tomatoes, thinly sliced. Bake 20 to 25 minutes. Garnish with fresh basil.

Sriracha Stuffed Sweet Potatoes

Makes 2 stuffed sweet potato halves

Preheat oven to 425°F. Prick a sweet potato a few times with a fork and place on a baking sheet. Bake 45 minutes. Let cool slightly, then halve lengthwise. Scoop out potato flesh and place in a bowl, leaving a ¼-inch-thick shell. Mash potato flesh with 2 tablespoons hummus and ½ teaspoon sriracha sauce or other hot sauce. Fill potato skins with mashed sweet potato and place on baking sheet; broil 4 inches from heat 3 to 5 minutes or until beginning to brown on top.

Easy Stuffed Zucchini Boats

Makes 4 boats

Preheat oven to 400°F. Halve 2 medium zucchini lengthwise. Scoop out and discard seeds, then scoop out enough zucchini flesh from center to make room for filling. Finely chop the scooped- out zucchini flesh and transfer it to a bowl; add ½ cup cooked quinoa, ½ cup prepared salsa, and 3 tablespoons hummus. Fill zucchini boats with quinoa mixture. Place in a baking dish with 1 cup water and cover with foil. Bake 30 minutes; uncover. Bake 30 minutes more or until zucchini is tender.

Picnic Potato Salad

Makes 4 cups

In a large pot of boiling water cook 3 cups 1-inch potato chunks just until tender; drain. In a large bowl whisk together ⅓ cup hummus, 1 tablespoon yellow mustard, and ½ teaspoon apple cider vinegar. Add the hot potatoes, ½ cup chopped celery, and ½ cup finely chopped red onion; toss to coat vegetables. Let cool before serving.

Za’atar Pitzas

Makes 2 pitzas

Preheat oven to 450°F. Split a whole wheat pita pocket through the center to make two thin rounds; place on a baking sheet. Spread each round with 2 tablespoons hummus. Sprinkle each with 1 tablespoon za’atar spice blend and ¼ cup cooked or canned chickpeas, rinsed and drained. Bake 5 minutes or until crusts are crisp.

Roasted Veggie Wraps with Roasted Red Pepper Hummus Spread

Makes 2 wraps

Preheat oven to 400°F. Line a baking sheet with parchment paper. Arrange ½ cup each sliced zucchini, eggplant, and onion on baking sheet. Roast 25 minutes, turning once. In a blender combine ½ cup jarred roasted red peppers, ⅓ cup hummus, and 2 teaspoons paprika; cover and blend until smooth. Spread hummus mixture over two 8-inch whole grain tortillas; top with roasted vegetables and, if desired, chopped lettuce. Roll up.

Summer Vegetable Gratin

Makes one 8-inch square gratin

Preheat oven to 350°F. Slice 3 small tomatoes, 1 small eggplant, 1 medium zucchini, and 1 large yellow bell pepper into ¼-inch-thick slices; chop 1 small onion. Sprinkle onion over the bottom of an 8-inch square baking dish; top with remaining vegetables, alternating slices. Sprinkle with 2 teaspoons dried herbes de Provence, pour ½ cup water over vegetables, and cover dish with foil. Bake 30 minutes; uncover, dollop with ½ cup hummus, and bake 15 to 20 minutes more or until vegetables are tender.

Green Goddess Sauce

Makes 1 cup

In a small blender or food processor combine ½ cup each lightly packed fresh parsley and arugula, ¼ cup hummus, 2 tablespoons chopped fresh chives, 1 tablespoon chopped fresh tarragon, 1 small clove garlic, and ½ teaspoon miso paste (optional); cover and blend until combined. Add ½ cup water or vegetable broth; cover and blend until smooth. Serve with grain bowls or Vegetable Fritters (recipe below), or use as a salad dressing.

Vegetable Fritters

Makes 6 fritters

Preheat oven to 350°F. Mash together ⅓ cup cooked or canned chickpeas, rinsed and drained; ¼ cup hummus; ¼ cup chopped fresh parsley; 1 clove garlic, minced; and 1 teaspoon ground cumin. Stir in 1 cup grated carrots, beets, parsnips, and/or cabbage. Shape mixture into six ¼-cup patties. Arrange on a parchment-lined baking sheet. Bake 25 to 30 minutes or until browned. Serve with Green Goddess Sauce (recipe above).

Megan Edwards contributed to this article.

The post 10 Easy Recipes That Start with Hummus (Plus a Delicious Hummus Base Recipe) appeared first on Forks Over Knives.

Note: Using less salt means pickles won’t last more than a week (max), so make them in small batches and gobble them up.

How to Quick Pickle: The Basic Process

DIY low-sodium pickles are as easy as 1, 2, 3. Just follow these basic steps, and refer to the recipes below for more guidance and inspiration.

1. Fill a canning jar with veggies.

Place seasonings in the bottom of each jar, then pack with trimmed raw vegetables. Feel free to mix and match different veggies (anything goes except for potatoes and winter squash) in the recipes below, or come up with your own seasoning combinations.

2. Top with brine.

Follow the Low-Salt Quick Pickle Brine recipe. You’ll need about 1 cup brine per 12-oz. Jar. Pour the hot brine over the vegetables in the jar, making sure they’re completely covered.

3. Marinate in the refrigerator for 24 hours.

Seal the jar, then shake well to distribute the seasonings throughout the brine. Cool to room temperature. Refrigerate at least 24 hours to allow flavors to develop. Store in the fridge up to a week.

Low-Salt Quick-Pickle Brine Recipe

Any vinegar except balsamic can be used to make this reduced-sodium pickle brine. Makes 2 cups.

• 1¼ cups water
• ¾ cup vinegar
• 1 tsp. sea salt

1. In a medium saucepan bring all ingredients to boiling over medium. Simmer 15 seconds or until salt has completely dissolved.

2. Immediately pour hot brine over the vegetables to be pickled.

DIY Quick-Pickle Combos to Try

You can use the brine recipe and process outlined above to pickle any vegetables you like. But to get you started, here are a few of our go-to recipes.

1. Dill Pickle Spears

Place 1 large sprig fresh dill (or 1 tsp. dried dill), 1 clove peeled garlic, and ⅛ tsp. crushed red pepper in the bottom of a 16-oz. canning jar. Pack jar with cucumber spears (from 1 medium cucumber). Pour hot Low-Salt Quick Pickle Brine over top; seal jar. Refrigerate at least 24 hours and up to 1 week.

2. Pickled Red Onion

Fill a 12-oz. canning jar with thinly sliced red onion (from 1 small onion). Add ⅛ tsp. whole black peppercorns. Pour hot Low-Salt Quick Pickle Brine over top; seal jar. Refrigerate at least 24 hours and up to 1 week.

3. Cumin-Laced Pickled Carrots

Place 1 bay leaf and ½ tsp. each cumin seeds, whole black peppercorns, and mustard seeds in the bottom of a 12-oz. canning jar. Pack jar with carrot sticks (from 2 large carrots). Pour hot Low-Salt Quick Pickle Brine over top; seal jar. Refrigerate at least 24 hours and up to 1 week.

4. Golden Cauliflower Florets

Place 1 white onion slice; ¼ tsp. each mustard seeds, coriander seeds, and ground turmeric; and 1 small bay leaf in the bottom of a 12-oz. canning jar. Pack jar with small cauliflower florets. Pour hot Low-Salt Quick Pickle Brine over top; seal jar. Refrigerate at least 24 hours and up to 1 week.

5. Pink Peppercorn Green Beans

Place ½ tsp. each mustard seeds and whole pink peppercorns, 1 sprig fresh tarragon, and 1 clove peeled garlic in the bottom of a 12-oz. canning jar. Pack jar with 2 oz. trimmed green beans. Pour hot Low-Salt Quick Pickle Brine over top; seal jar. Refrigerate at least 24 hours and up to 1 week.

Learn more essential kitchen skills and become a plant-based home chef in 90 days with the Forks Over Knives Cooking Course!

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Veggie Burritos

“One of my favorite camping foods is veggie burritos, because you don’t need a bowl or plate. Bring beans and quinoa or rice you’ve cooked at home. If you want to get fancy, you can bring chopped veggies, too. Sauté any veggies in a frying pan over a camp stove, and then add the beans and grains to warm them up. If you’d like to warm your tortillas, you can toast them directly over a burner. Wrap it all together with some salsa. Make extras and wrap them in foil; then you’ve got lunch ready for tomorrow, too.”—Steph Davis, professional rock climber, BASE jumper, and wingsuit flyer

Stuffed Pitas

“One go-to is whole wheat pita pockets stuffed with hummus and veggies. (Baby spinach, cucumber, mushrooms, and cauliflower are my favorites.) I love to snack on cucumbers while hiking—I think it’s because they’re so cool and full of water.”—Katie Simmons, Chicago-based personal chef and founder of Plants-Rule

Instant Options

“We like bringing some Dr. McDougall’s ready-made soups and small containers of precooked rice. You can just heat a pot of water over the fire and stir it into the soup, and add rice to hearten things up. Dehydrated black beans are also good—just add hot water, stir, and top with salsa.” —Matthew Lederman, MD, co-author of The Forks Over Knives Plan and co-founder of WeHeal

Freestyle Foil Packets

“My family loves seasoned tofu-and-veggie foil packets. They’re the furthest thing from fussy while still being tasty, fun, and customizable. Before you leave home, season cubes of tofu to taste (marinades work well because the flavors can meld overnight) and chop some fresh veggies. Store them separately in airtight containers in a cooler. At your campsite, let everyone assemble their own packets, spooning tofu and their preferred veggies onto a square of heavy-duty aluminum foil and folding it up tightly. Throw them on a grill or into hot coals around the campfire. Check on them after about 15 minutes on the grill, and sooner if directly on coals. Long-armed tongs are helpful for safely removing them.”—Qadira Ali Huff, MD, MPH, pediatric lifestyle medicine physician and founder of Sprouting Wellness

Sweet Snacks

“Oatmeal cookie bites are a yummy snack for camping and hiking. Mash two bananas in a bowl. Stir in 1 cup oats, 2 Tbsp. nut butter, and ¼ cup raisins. Roll about 2 Tbsp. of the mixture into a ball. Repeat with remaining mixture. Bake balls on a parchment-lined baking sheet for 10 minutes at 350°F. Let cool before transferring to an airtight container.”—Cleodia Martinez, author of Ay Sus! Whole Food Plant-Based Global Filipino Cuisine

Easy Chili

“Chili is wonderful to dig into beside the fire with whole grain bread and a salad. I do an easy one with canned beans, canned corn, onions, jalapeño, some spices, and canned tomatoes. I like to bring the cans with me (be sure to bring a can opener), as they take no refrigeration before you open them. Sometimes I bring chopped fresh veggies, too, like carrots, bell peppers, and zucchini. Chili seasoning packets are handy, since they’re just one-time use.”—Sharon Palmer, MSFS, RDN, author of The Plant-Powered Plan to Beat Diabetes

Campfire Spuds

“I like to wrap whole potatoes in heavy-duty foil and stick them right in the campfire pit—not too close to the flame, because they can burn, but around the outside edges. Turn them every 10 minutes or so, with the help of a grill glove and barbecue tongs, until they’re tender (about 40 minutes). Also, we like to bring a grill grate, pile up some stones around the fire to rest the grate on top, and grill vegetables directly over the flame. Big slices of red onion are especially delicious that way.”—Matt Frazier, ultrarunner, founder of No Meat Athlete, and co-author of The Plant-Based Athlete

More WFPB Camping Tips

Looking for more help prepping for a successful WFPB camping trip? Check out our complete guide: How to Eat Whole-Food, Plant-Based While Camping.

Our collection of no-cook recipes also offers a treasure trove of tasty meals you can take into the great outdoors when you have limited equipment but don’t want to skimp on flavor. Many of the recipes can be made ahead of time so all you need to do is pitch a tent, set up some chairs, and dig into a delicious meal. Happy camping!

The post Whole-Food, Plant-Based Pros Share Their Favorite Camping Meals and Snacks appeared first on Forks Over Knives.

Why Convert Recipes to an Instant Pot?

Strapped for time? Got several different dishes to prepare all at once? Looking to keep the kitchen cool? Maybe you just want to do something else while dinner’s cooking. These are all great reasons for making the switch from stovetop to Instant Pot. Another one is results. The high-pressure cooking environment inside an Instant Pot yields meltingly tender veggies, lusciously creamy beans, and perfectly cooked whole grains.

What Types of Recipes Are Best to Adapt for an Instant Pot?

Any dish that requires 30 minutes or more on the stovetop will usually work well cooked in an Instant Pot. Soups, stews, bean dishes, and whole grain recipes all fit that bill. All you have to do is use the sauté function as you follow the beginning of the recipe as written, then lock the lid into place and set the pressure cooking function when it’s time for the recipe to simmer or boil.

The Instant Pot’s three non-pressurized settings, “Sauté,” “Slow Cook,” and “Keep Warm,” also let you use the appliance like a saucepan. This is a handy thing to remember around the holidays when you need an extra burner or want to keep foods warm. The Instant Pot slow-cooker setting means the countertop cooker can also be used to slow-cook recipes and steam cakes.

When NOT to Use the Instant Pot

Because the Instant Pot’s high-pressure environment breaks down vegetable fibers and its tight-sealing lid doesn’t let you monitor doneness, it’s best to stick to the stovetop for veggie dishes with cook times under 15 minutes. The Instant Pot insert’s high sides and relatively small base also make it hard to brown, sear, or cook ingredients until crispy, so recipes that call for these techniques work better in a skillet or saucepan.

3 Pro Tips for Converting a Recipe for the Instant Pot

Once you’ve determined a recipe should work in an Instant Pot, the main thing you have to figure out is how long to set the timer. Here are three ways to figure that out.

1. Look online for a similar recipe that uses the Instant Pot or another multicooker.

The internet is your friend when it comes to Instant Pot conversions! A quick recipe search will give you lots of options to study and let you benefit from others’ experience. For example, our Instant Pot Golden Root Vegetable Soup can be used as a template for converting any creamy, blended vegetable soup. You could also model a favorite rice dish on our Herbed Instant Pot Rice Pilaf, which uses the “Rice” preset program to get the texture just right.

2. Use the Instant Pot preset cooking functions.

When converting straightforward recipes, Instant Pot preset buttons are fast, foolproof ways to get the cooking time just right. They’re also self-explanatory: “Soup/Broth” for soups and stocks, “Multigrain” for whole grain dishes, and “Beans/Chili” for bean recipes.

3. Try this Instant Pot cheat sheet.

You don’t need a comprehensive list of cook times to convert a recipe on the fly. Here’s a quick rundown of basic time conversions from conventional (stovetop) cook times to Instant Pot timer settings. We’ve thrown in the cook times for slow cookers, as well, in case you want to go that route. One thing to remember: When converting a recipe, always start with the lowest timing option. You can always continue to cook dishes that are underdone, but there’s no turning back when ingredients are overcooked.

Instant Pot Conversion Troubleshooting

When you make a stovetop recipe in an Instant Pot, the multicooker’s high-temperature, pressurized cooking may result in differences in texture, consistency, and doneness. Here’s how to fix the most common pitfalls.

Undercooked Food

Use the “Sauté” or “Slow Cook” function to continue cooking until ingredients have reached the desired doneness. These settings give you more control than re-cooking foods under pressure.

Too Much Liquid

When a recipe turns out a little too saucy, you can ladle out some of the liquid, or cook it off using the “Sauté” or “Slow Cook” function. Then, the next time you make the recipe in an Instant Pot, reduce the liquid by ½ to 1 cup.

Too Little Liquid

This one’s easy: Just add a little water or broth to adjust the consistency.

Learn more essential kitchen skills and become a plant-based home chef in 90 days with the Forks Over Knives Cooking Course!

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