30 minutes or less Archives - Forks Over Knives

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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Spaghetti with White Beans and Shallot-Sage Marinara

Mary Margaret Chappell — Mon, 11 Dec 2023 18:53:33 +0000

Six ingredients are all it takes to make this quick and delicious spaghetti dinner. A can of crushed tomatoes is transformed into a fragrant marinara sauce with the addition of savory shallots, which have a flavor that’s somewhere between onions and garlic. Fresh sage adds subtle herbal notes while a crack of black pepper contrasts nicely with the acidic tomatoes. Creamy cannellini beans are tossed into the sauce for extra nutrient-dense substance before everything is spooned over a heaping pile of whole wheat spaghetti. On nights where you don’t have the energy to make an extravagant meal, this simple recipe will hit the spot without skimping on flavor.

For more spaghetti recipes, check out these tasty ideas:

Yield: Makes 8 cups pasta + 4 cups sauce

Time: 40 minutes

1 cup chopped shallots
1 28-oz. can no-salt-added crushed tomatoes
2 tablespoons finely chopped fresh sage or 2 teaspoons dried rubbed sage
1 12-oz. package dry whole wheat spaghetti
1 15-oz. can cannellini beans, rinsed and drained (1½ cups)
Cracked black pepper (optional)

Instructions

In a medium saucepan cook shallots in ¼ cup water over medium 3 to 4 minutes or until pan is dry and shallots are beginning to brown and stick. Add 2 cups water, stirring to scrape up any browned bits from bottom of pan. Stir in tomatoes and sage. Bring to boiling; reduce heat. Simmer, uncovered, about 20 minutes or until thickened.
Meanwhile, cook spaghetti according to package directions.
Stir beans into tomato sauce; heat through. Serve sauce over spaghetti. If desired, sprinkle with additional finely chopped fresh sage and cracked black pepper.

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Brown Rice Noodle Bowls with Ginger-Garlic Sauce

Mary Margaret Chappell — Wed, 06 Dec 2023 18:18:46 +0000

Get dinner on the table in a flash with these super quick five-ingredient Asian noodle bowls. Chewy brown rice noodles are slathered in a savory ginger-garlic sauce and tossed with steamed veggies to create a quick and easy meal that’s healthy and hearty. Our recipe calls for an Asian stir-fry blend of frozen vegetables, but it can easily be adapted to accommodate any fresh or frozen vegetables you have on hand. Just adjust the steaming time accordingly, and toss them in. These saucy noodles keep well in the fridge and taste great hot or cold, so you might want to make a big batch to munch on during busy weeks.

Tip: To make this dish gluten-free, use tamari in place of soy sauce.

For more Asian noodle recipes, check out these tasty ideas:

Yield: Makes 8 cups

Time: 20 minutes

1 8-oz. package dry brown rice noodles
4½ teaspoons reduced-sodium soy sauce
1 tablespoon grated fresh ginger
3 cloves garlic, minced
1 16-oz. package frozen Asian stir-fry vegetable blend

Instructions

In a large saucepan cook noodles according to package directions. Reserve 2 cups cooking water. Drain noodles.
Wipe out saucepan. Add 1½ cups of the reserved cooking water, the soy sauce, ginger, and garlic. Bring to boiling. Add vegetable blend. Cover and steam 3 to 4 minutes or until vegetables are crisp-tender. Add noodles to pan; heat through, tossing with tongs to combine.

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Green Cabbage and White Bean Soup

Darshana Thacker Wendel — Tue, 05 Dec 2023 18:21:19 +0000

This colorful cabbage soup is packed full of lip-smacking flavor that will make you reach for a second serving before you’ve even finished the first. Savory leeks, tangy tomato paste, and fragrant Italian herbs combine to create an irresistibly slurpable broth that pairs perfectly with the earthy cabbage and hearty white beans. Top this hearty soup with a sprinkle of chopped of fresh parsley, and serve with a side of whole wheat bread to sop up the extra broth.

For more incredible cabbage recipes, check out these tasty ideas:

Tikil Gomen (Ethiopian-Style Cabbage, Potatoes, and Carrots)
Napa Cabbage Salad
Delicata Squash and Roasted Cabbage Stew
Or take a look at our full collection of favorite cabbage recipes

Yield: Makes 8 cups

Time: 30 minutes

2 lb. green cabbage, cored and cut into 1-inch pieces (4 cups)
1 cup finely chopped leek, white part only
1 cup chopped carrots
6 cloves garlic, minced
1 bay leaf
1½ teaspoons dried Italian seasoning, crushed
1 15-oz. can white beans (any variety), rinsed and drained
¼ cup tomato paste
1 tablespoon brown rice vinegar
¼ teaspoon freshly ground black pepper
Sea salt, to taste
1 tablespoon finely chopped fresh parsley

Instructions

In a large pot combine the first six ingredients (through Italian seasoning) and ¼ cup water. Cook over medium about 10 minutes or until carrots are tender, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add beans, tomato paste, and 6 cups water to pot. Bring to boiling; reduce heat. Simmer, uncovered, 5 to 7 minutes more or until thickened. Remove and discard bay leaf. Stir in vinegar, pepper, and salt. Sprinkle with parsley.

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Air-Fried Arancini

Juliana Hale — Wed, 29 Nov 2023 18:16:58 +0000

These cheese-free arancini are crisped to golden-brown perfection in an air fryer so you get a satisfying crunch without the unhealthy oil. Each creamy rice ball is stuffed with green olives and piquant peppers to create a tangy center that contrasts nicely with the garlicky Arborio rice. A coating of bread crumbs ensures a crispy exterior while a side of spicy marinara makes for a delicious dipping sauce. Serve air-fried arancini as an appetizer, or pair them with a green salad to create a fantastic vegan Italian meal. Be sure to make a double batch if you don’t want these bite-sized beauties to disappear too quickly!

Tip: To bake instead of air-fry, preheat oven to 400°F. Line a baking sheet with parchment paper or a silicone baking mat. Place arancini on a baking sheet. Bake 20 minutes or until lightly browned and crisp.

For more vegan appetizers, check out these tasty ideas:

Smoky Vegan Stuffed Mushrooms
Greek Stuffed Mini Peppers
Roasted Tomato, White Bean, and Olive Bruschetta
Or take a look at our full collection of vegan party appetizers

Yield: Makes 9 arancini

Time: 30 minutes

2 tablespoons flaxseed meal
½ cup canned no-salt-added chickpeas, undrained
1⅓ cups cooked brown Arborio rice, chilled
2 teaspoons nutritional yeast
1 clove garlic, minced
¼ teaspoon dried oregano, crushed
Sea salt, to taste
Freshly ground black pepper, to taste
9 pimiento-stuffed green olives
9 piquante peppers, such as Peppadew peppers
½ cup whole wheat panko or gluten-free bread crumbs
¾ cup spicy oil-free pasta sauce, warmed (optional)

Instructions

In a small bowl stir together flaxseed meal and 2 tablespoons water. Let stand 5 minutes.
In a large bowl mash chickpeas with a fork until nearly smooth. Stir in flaxseed mixture, rice, nutritional yeast, garlic, and oregano. Season with salt and black pepper.
Stuff a green olive inside each pepper. Divide rice mixture into nine portions. Wrap each rice portion around a stuffed pepper to form a ball.
Place panko in a shallow dish. Roll each ball in panko, lightly pressing to coat.
Preheat air fryer to 370°F. Place risotto balls in a single layer in air-fryer basket. (Fry in batches, if needed.) Air-fry 8 minutes or until lightly browned and crisp, turning once. Serve with warm pasta sauce for dipping (if using).

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Khow Suey (Burmese Curry Noodle Soup)

Darshana Thacker Wendel — Mon, 20 Nov 2023 18:11:18 +0000

This brothy Burmese dish is a fragrant one-pot meal packed full of noodles, vegetables, and curried soup. Instead of the traditional coconut milk used in khow suey, this version is thickened with chickpea flour, which gives the soup a creamy texture without all the added fat. Spicy ginger, zesty lime juice, and aromatic cilantro form a trifecta of flavor that heightens the savory yellow curry spices. This is a great meal to throw together on a busy weeknight because you can use any pack of frozen veggies you have on hand and any type of noodle tucked away in your pantry. If you want to kick up the heat, drizzle sriracha over each serving.

From Forks Over Knives: Flavor!

For more vegan noodle soup recipes, check out these tasty ideas:

Yield: Makes 8 cups

Time: 25 minutes

6 oz. dry whole grain long noodles, such as spaghetti, Thai-style brown rice noodles, soba noodles, or udon noodles
½ cup chopped yellow onion
1½ tablespoons curry powder
4 cloves garlic, minced
1½ teaspoons grated fresh ginger
3 tablespoons chickpea flour
1 16-oz. package fresh or frozen stir-fry vegetables (4 cups)
2 cups unsweetened, unflavored plant milk
Sea salt, to taste
½ cup sliced scallions (optional)
2 tablespoons fresh cilantro leaves
3 limes, cut into wedges
Sriracha sauce, for serving

Instructions

Cook noodles according to package directions. Drain in a colander and rinse with cold water.
In a large pot combine onion, curry powder, garlic, ginger, and ¼ cup water. Cook over medium-low 10 minutes or until onion is tender, stirring occasionally.
In a small bowl whisk together chickpea flour and 1 cup water until smooth. Add mixture to pot. Stir in vegetables and 1 cup water. Bring to boiling, stirring constantly; reduce heat. Simmer, uncovered, 10 minutes or until vegetables are tender. Add cooked noodles and the milk; cook 3 to 4 minutes more or until heated through. Season with salt.
Top with scallions (if using) and cilantro. Serve with lime wedges and sriracha.

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Greek Stuffed Mini Peppers

Carla Christian, RD, LD — Fri, 17 Nov 2023 18:11:56 +0000

Take your taste buds on a trip to the Greek islands with these stuffed mini peppers that make the most of Mediterranean flavors. Creamy cannellini beans are mashed with zesty lemon juice, aromatic oregano, and a pinch of salt to make a deliciously simple filling. Stuff each pepper half with the bean mixture, sprinkle with fresh parsley, and serve tapas-style at your next dinner party. To make this recipe your own, feel free to add other soft green herbs to the bean mixture or drizzle with a little balsamic vinegar. You can store any leftovers in an airtight container in the refrigerator for up to three days.

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

Yield: Makes 12 stuffed pepper halves

Time: 10 minutes

1 15-oz. can cannellini beans, rinsed and drained (1½ cups)
1 tablespoon lemon juice
½ teaspoon lemon zest
½ teaspoon dried oregano, crushed
Sea salt, to taste
Freshly ground black pepper, to taste
6 miniature bell peppers, halved lengthwise and seeded
3 tablespoons chopped fresh parsley (optional)

Instructions

In a medium bowl combine beans, lemon juice, lemon zest, and oregano. Mash mixture until nearly smooth. Season with salt and black pepper.
Spoon bean mixture into bell pepper halves. Sprinkle with fresh parsley (if using) and additional lemon zest.

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Fold-Up Rice and Black Bean Quesadillas

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

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

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

Yield: Makes 4 quesadillas

Time: 15 minutes

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

Instructions

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

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Mommy’s Mushroom Gravy 3.0

Ann Crile Esselstyn, M.Ed., and Jane Esselstyn, R.N. — Mon, 13 Nov 2023 18:36:17 +0000

“We love this recipe so much,” write Ann and Jane Esselstyn in their cookbook Be a Plant-Based Woman Warrior. “And since it has changed in small, nuanced ways over the years, we continue to refine it in our cookbooks. This recipe uses more onion, more mushrooms, and no alcohol. The flour is also optional as Jane notes she often accidentally forgets to add it and it still turns out delish (though Ann proclaims the flour is a must!).”
From Be a Plant-Based Woman Warrior

Yield: Makes about 3 cups

Time: 20 minutes

1 large sweet onion, chopped
3 cloves garlic, minced
16 oz. mushrooms, sliced
2 cups low-sodium vegetable broth
2 teaspoons white miso paste
2 tablespoons oat flour or whole wheat flour, optional
2 tablespoons reduced-sodium tamari
Freshly ground black pepper, to taste

Instructions

In a medium pan over medium-high heat, cook the onion. Allow the onion to brown a little while stirring, adding a splash of water to the pan if it starts to burn. Add the garlic and mushrooms and continue cooking until the mushrooms soften, again adding a little water as needed to keep the mixture from burning.
Add 1 cup of the broth to the pan and stir. In a small bowl, combine the remaining 1 cup of broth with the miso, tamari, and flour (if using), and stir until the miso has dissolved. Add the miso mixture to the pan. Continue cooking until the gravy thickens to your liking. Season with pepper to taste. Serve warm.

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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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