Italian Archives - Forks Over Knives

Caponata Pizza

Ellen Boeke — Thu, 04 Jan 2024 18:13:29 +0000

A popular Sicilian side dish or appetizer that can be served warm, chilled, or at room temperature, caponata prominently features plump chopped eggplants, onions, tomatoes, vinegar, and olive oil. Our oil-free version makes for a hearty (and slightly messy) pizza topping in this tasty knife-and-fork meal. Tender veggies are simmered on the stove with diced tomatoes, Italian herbs, and a little red wine vinegar until everything transforms into a savory cross between a thick stew and a chunky marinara sauce. Here, we top a homemade whole wheat pizza crust with a spread of mashed butter beans and then spoon caponata on top. After baking in the oven to get a perfectly crisp crust, a sprinkling of fresh arugula leaves brings brightness to the hearty flavors of this Mediterranean masterpiece.

Tip: Leftover caponata also makes a great sandwich filling, dip, or foundation for a grain or pasta salad.

For more pizza inspiration, check out these tasty ideas:

Thai Green Curry Pizza
Individual Grilled Pesto Pizzas
BBQ Cauliflower and Pineapple Pizza
Or take a look at our full collection of pizza recipes

Yield: Makes one 12-inch pizza

Time: 60 minutes

1 medium eggplant, cut into ½-inch cubes (4½ cups)
1 cup finely chopped onion
½ cup finely chopped carrot
4 cloves garlic, minced
1 14.5-oz. can no-salt-added diced tomatoes, undrained
¼ cup red wine vinegar
2 tablespoons no-salt-added tomato paste
2 tablespoons capers, drained
2 teaspoons dried oregano, crushed
1 teaspoon dried basil, crushed
1 teaspoon pure cane sugar
Sea salt, to taste
Freshly ground black pepper, to taste
1 recipe Homemade Oil-Free Pizza Dough
1 15-oz. can no-salt-added butter beans, rinsed and drained (1½ cups), mashed slightly
1 cup fresh arugula

Instructions

Preheat oven to 400°F. For caponata, in an extra-large skillet cook eggplant, onion, carrot, and garlic over medium 6 minutes or until vegetables are crisp-tender, stirring occasionally and adding water, 1 tablespoon at a time, as needed to prevent sticking. Stir in the next seven ingredients (through sugar). Bring to boiling; reduce heat. Simmer, uncovered, 15 minutes or until vegetables are tender and liquid is reduced. Season with salt and pepper. Let cool.
Place Oil-Free Pizza Dough on a large piece of parchment paper and roll into a 12-inch circle. Prick with a fork. Transfer dough (and parchment) to a baking sheet. Bake 8 minutes.
Spread beans over crust, leaving a ½-inch border. Top with caponata. Bake 8 to 10 minutes or until crust is golden and crisp. Top with arugula.

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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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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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Roasted Tomato, White Bean, and Olive Bruschetta

Nancy Macklin, RDN — Fri, 28 Jul 2023 18:06:18 +0000

The natural sugar content of campari tomatoes makes them perfect for roasting because they get deliciously soft and sweet the longer they bake. This easy bruschetta dish combines the juicy tomatoes with hearty cannellini beans, briny olives, tangy red onion, and a sprinkling of fresh Italian herbs before popping everything in the oven so the flavors can meld together. If you’re tempted to eat the veggie mixture straight out of the pan, we wouldn’t blame you! But this succulent recipe tastes even better when it’s spooned onto slices of toasted whole wheat bread for an appetizer-style snack. Be sure to drizzle the delicious pan juices over the toasts to infuse each bite with extra Mediterranean flair. You can also serve this flavorful tomato mixture over pasta or whole grains.

For more bruschetta recipes, check out these tasty ideas:

Yield: Makes 8 cups

2 15-oz. cans no-salt-added cannellini beans, rinsed and drained (3 cups)
2½ cups slivered red onion
½ cup Castelvetrano olives, halved and/or quartered
6 cloves garlic, slivered
¼ cup fresh herb sprigs, such as oregano, basil, thyme, and/or rosemary
2 lb. Campari tomatoes, halved and/or quartered, and/or whole cherry tomatoes on the stem
¼ cup white wine or low-sodium vegetable broth
2 tablespoons white balsamic vinegar
Cracked black pepper
1 loaf whole grain French bread, sliced and toasted, or 12 oz. dry whole wheat pasta, cooked according to package directions, or 4 cups hot cooked quinoa or other grain

Instructions

Preheat oven to 400°F. Line a 15×10-inch baking pan with parchment paper or a silicone baking mat. Arrange beans in center of pan in a 1-inch-thick oval. Top with onion, olives, garlic, and herb sprigs. Top with tomatoes. Drizzle with wine and vinegar. Bake 35 to 40 minutes or until tomatoes start to brown and are very soft. Sprinkle with pepper.
Spoon tomato mixture over toasted whole wheat French bread, pasta, quinoa, or other whole grains.

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Vegan Pasta Fagioli

Darshana Thacker Wendel — Mon, 26 Jun 2023 16:56:06 +0000

Pasta fagioli is a traditional Italian dish that combines pasta and beans in a flavorful, tomato-forward broth. It’s great for clearing out your pantry of straggler ingredients, and our version uses chickpeas (but you can substitute any type of canned bean you have on hand) and frozen mixed veggies to keep things extra easy. Start by simmering crushed tomatoes in a medley of Italian spices, then add in your whole wheat pasta of choice until it gets nice and al dente. The final step is to add the chickpeas and veggies, let it simmer to deepen the aromas, and then serve this slurp-worthy soup with a sprinkling of fresh parsley on top. Vegan pasta fagioli is the perfect weeknight recipe when you want to cook something simple but don’t want to sacrifice the quality of your meal. Buon appetito!

Tip: You can customize the texture of this soup’s tomato base according to your liking: Blend the tomatoes longer in Step 1 if you like a smooth, thick base. Or leave them a little chunkier if you prefer.

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

Yield: Makes 10 cups

4 roma tomatoes, cut into large pieces
2 cups dry whole wheat pasta, such as penne, fusilli, or shells
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon dried Italian seasoning, crushed
2 cups frozen vegetable medley of your choice
1 15-oz. can chickpeas, rinsed and drained (1½ cups)
⅛ teaspoon freshly ground black pepper
1 tablespoon white wine vinegar
Sea salt, to taste

Instructions

In a blender combine tomatoes and 1 cup water. Cover and blend to desired texture. Transfer to a large pot and add 5 cups water. Bring to boiling. Stir in pasta, garlic powder, onion powder, and Italian seasoning. Reduce heat to medium; simmer 5 minutes. (Pasta will be about halfway cooked.)
Stir in frozen vegetables and chickpeas. Return to boiling; reduce heat. Simmer 8 to 10 minutes more or until pasta is tender. Stir in pepper and vinegar; season with salt. Cook 2 minutes more to allow flavors to blend. Serve warm.

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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.

The post Mediterranean Pepper and Squash Hash with Creamy Polenta appeared first on Forks Over Knives.

Easy Gnocchi with Lentil Ragu

Ellen Boeke — Mon, 10 Apr 2023 17:42:36 +0000

Cozy up to a healthy bowl of comfort food with this extremely delicious (and easy) vegan gnocchi recipe. Red lentils and diced carrots add body to a rich ragu that pairs wonderfully with the delicate pillows of whole wheat pasta. A generous spoonful of dried herbs delivers major Italian flavors while a dash of red wine vinegar adds brightness. The secret to whipping up this pasta supper in 25 minutes is buying premade whole wheat gnocchi so most of your effort can be focused on stewing the perfect sauce. A zesty walnut-parsley gremolata makes for a tasty finishing touch that transforms your plate into a meal you might find at a cozy Italian trattoria. Buon appetito!

Prefer to make gnocchi from scratch? Check out our recipe for Vegan Potato Gnocchi with Mushrooms and Greens.

For more more easy vegan pasta dinners, check out these tasty ideas:

Creamy Avocado-Kale Pasta
Butternut Squash Mac and Cheese with Broccoli
Pesto Pasta with White Beans
Or take a look at our full collection of 30-minute pasta recipes

Yield: Makes 8 cups

¾ cup finely chopped onion
¾ cup finely chopped carrots
1½ cups low-sodium vegetable broth
1 28-oz. can no-salt-added crushed tomatoes, undrained
1 cup dry red lentils
1 tablespoon low-sodium soy sauce
1 teaspoon smoked paprika
1½ teaspoon Italian seasoning, crushed
4 cloves garlic, minced
1 teaspoon red wine vinegar
¼ teaspoon freshly ground black pepper
12 oz. whole wheat gnocchi, such as Nocca brand
½ cup chopped fresh flat-leaf parsley
1 tablespoon finely chopped toasted walnuts
2 teaspoon lemon zest

Instructions

In a 4-quart Dutch oven cook onion and carrots over medium 5 minutes or until onion is tender, stirring occasionally and adding broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in remaining broth and the next five ingredients (through Italian seasoning) and 3 cloves of the garlic. Bring to boiling; reduce heat. Cover and simmer 10 minutes or until lentils are tender. Add vinegar and pepper.
Meanwhile, cook gnocchi according to package directions. Drain gnocchi. In a bowl stir together parsley, walnuts, lemon zest, and the remaining clove garlic.
Serve lentil ragu over gnocchi. Top with parsley mixture.

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Creamy Chickpea Pasta Primavera

Ellen Boeke — Tue, 04 Apr 2023 17:23:28 +0000

This hunger-busting creamy chickpea pasta is bursting with fresh produce and comes together in just 25 minutes. Sweet green peas, juicy tomatoes (both fresh and sun-dried), and crunchy snow pea pods are tossed in a velvety hummus-based sauce and sprinkled with aromatic garlic scapes. (If you can’t find garlic scapes, substitute chives in Step 2.) Whole chickpeas add extra substance, while a sprinkle of cayenne pepper brings the heat. This dish is extremely versatile, so feel free to swap out the veggies for whatever fresh produce you have on hand. Make a big pot of this as meal prep for the rest of the week and enjoy alongside a simple salad for a veg-forward feast.

For more quick vegan pasta recipes, check out these tasty ideas:

Creamy Avocado-Kale Pasta
Vegan Pimiento Cheesy Mac
Chilled Peanut Noodles
Or take a look at our full collection of 30-minute or less pasta recipes

Yield: Makes 8½ cups

1 8.8-oz. package dry chickpea rotini
2 cups fresh or frozen peas
½ cup sliced garlic scapes or 3 tablespoons chopped fresh chives
⅔ cup oil-free hummus
1 15-oz. can no-salt-added chickpeas, rinsed and drained (1½ cups)
⅓ cup chopped sun-dried tomatoes (not oil-packed)
¼ teaspoon sea salt
⅛ teaspoon ground cayenne pepper
1 cup quartered cherry tomatoes
½ cup slivered fresh snow pea pods

Instructions

Cook pasta according to package directions; reserve ½ cup pasta cooking water. Place peas and garlic scapes (if using) in a colander set in the sink. Drain pasta into colander; return pasta, peas, and garlic scapes to pot.
Add hummus, chickpeas, sun-dried tomatoes, chives (if using), salt, and cayenne pepper to pasta. Toss to coat, adding pasta cooking water a little at a time as needed to make sauce creamy. Serve topped with cherry tomatoes and snow pea pods.

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Lemony Asparagus Fettuccine

Ellen Boeke — Mon, 27 Mar 2023 18:58:01 +0000

Twirl your fork into a bowl of hearty whole wheat fettuccine noodles bursting with bright citrus and briny olives. This easy 30-minute pasta dish tastes like it comes straight from the Mediterranean coast and is packed full of fresh produce that will nourish you from the inside out. The earthy flavor of crisp asparagus spears is paired with hearty edamame for the perfect combination of substance and crunch. Toasted pine nuts provide subtle undertones of warm nuttiness, but you can easily swap them for your favorite seeds if you’re allergic. Squeeze some extra lemon juice over the top before serving, and you’ll be blown away by how a few simple ingredients can create such mouthwatering flavor.

For more 30-minute vegan pasta recipes, check out these tasty ideas:

Yield: Makes 8 cups

12 oz. dry whole wheat fettuccine or linguine
2 cups fresh or frozen shelled edamame
1 lb. fresh asparagus, cut into 1-inch pieces
4 cloves garlic, minced
⅓ cup pitted Kalamata or Niçoise olives, slivered
2 teaspoons lemon zest
1 tablespoon lemon juice
Freshly ground black pepper, to taste
2 tablespoons toasted pine nuts
Lemon wedges

Instructions

Cook pasta according to package directions; add edamame the last 2 minutes of cooking. Reserve ¼ cup pasta cooking water. Drain pasta mixture.
Meanwhile, in an extra-large nonstick skillet cook asparagus over medium-high 4 minutes or until just tender and slightly browned, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add garlic; cook and stir 1 minute.
Add pasta mixture, olives, lemon zest, lemon juice, pepper, and reserved pasta cooking water to skillet; toss to combine. Top with pine nuts. Serve with lemon wedges.

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Orange Vegan Panna Cotta with Blackberries

Ellen Boeke — Tue, 21 Feb 2023 18:06:00 +0000

Panna cotta is a light Italian custard that pairs perfectly with fruity flavors. Traditionally made with loads of dairy, our vegan version relies on orange-scented plant milk and warming vanilla extract to create a scrumptiously smooth dessert. Agar powder works as a setting agent similar to gelatin and is derived from seaweed (don’t worry, it doesn’t taste like it!), which gives each serving a pleasant jiggly texture. The sweet custard is divided into pretty wine glasses before chilling and topped with fresh berries and juicy citrus supremes for an eye-catching finish. Feel free to use your favorite fruit or get creative by adding a sprinkle of nuts on top as well.

Tip: To supreme oranges, using a small, sharp knife, slice off ends of oranges. Stand one orange on a flat end on a cutting board. Cut away peel and white pith, working from top to bottom. You will be able to see the membranes that separate each segment. Tip the orange on its side, and slice each segment on either side to free from the membranes. Repeat with remaining oranges.

For more fruity vegan desserts, check out these tasty ideas:

Yield: Makes 3 cups panna cotta + 2½ cups fruit

Time: 5 hours 20 minutes

3 oranges
4 cups unsweetened, unflavored plant milk
¼ cup pure cane sugar
1½ teaspoons agar powder
⅛ teaspoon fine sea salt
2 tablespoons boiling water
1 teaspoon pure vanilla extract
1 cup fresh blackberries

Instructions

Use a vegetable peeler to remove strips of peel from oranges. Do not include any of the white pith, which is bitter. Set strips aside. Cut supremes from oranges (see tip in recipe intro). Cover and chill until serving time.
In a medium saucepan heat milk to a simmer. Remove from heat; add orange peel strips. Cover; let steep 30 minutes. Remove orange peel using a slotted spoon. In a small bowl stir together sugar, agar powder, and salt. Add the boiling water; stir to dissolve sugar and soften agar powder. Add agar mixture to milk. Bring to boiling over medium; reduce heat. Simmer, uncovered, 5 minutes, stirring occasionally. Stir in vanilla.
Transfer milk mixture to a 4-cup glass measure. Cover and chill 30 minutes. (Mixture will look separated.) Whisk mixture until smooth. Pour into six stemless wineglasses or small serving dishes. Cover and chill at least 4 hours or until set.
Top panna cotta with orange supremes and blackberries.

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