no-cook Archives - Forks Over Knives

Spicy Red Cabbage Sauerkraut

Darshana Thacker Wendel — Mon, 27 Nov 2023 18:56:39 +0000

Making your own red cabbage sauerkraut is a fun and easy fermentation project. Simply pack shredded cabbage into sterilized Mason jars with salt, ginger, jalapeño, garlic, and brown rice vinegar to infuse it with finger-licking flavor. Over several days, the cabbage will ferment into a delicious, crunchy sauerkraut that’s perfect for topping carrot dogs or adding to grain bowls. The best part? When stored properly, this sauerkraut recipe will stay good for several months, so you can add a yummy homemade garnish to your meals long after you’ve made the first batch. If you’re looking for homemade gift ideas, packaging up jars of this colorful ’kraut would make for a festive holiday gift.

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

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

Yield: Makes 6 cups

Time: 3 days 30 minutes

5 cups shredded red cabbage
1 cup shredded carrots
¼ cup brown rice vinegar
2 teaspoons grated fresh ginger
1 teaspoon seeded and chopped fresh jalapeño chile
1 clove garlic, minced
½ teaspoon sea salt

Instructions

In a large bowl combine all ingredients; mix well. Let mixture stand 20 minutes or until cabbage has released its juice.
Wash two 16-oz. canning jars and lids in hot, soapy water; rinse thoroughly. Place jars in a deep pot. Add enough hot water to generously cover jars; bring to a simmer over medium. Simmer jars at least 10 minutes and keep them simmering until ready to fill.
Use tongs to remove one sterilized jar from water; drain. Place jar on a clean dish towel. Fill jar three-fourths full with cabbage mixture. Use the back of a ladle or spoon to compress cabbage so juice rises to the top. Top with water to ensure cabbage stays submerged. Repeat with second jar and remaining cabbage mixture.
Close jars loosely with lids and store in a cool, dark place, such as a kitchen cupboard. Open the jars every day to monitor fermentation process. Press down on cabbage with a spoon; if bubbles are released, fermentation is happening. Press down until all bubbles are released; loosely close lids and return to cool, dark place. Repeat the process 3 to 5 days or until bubbles are no longer forming.
At this point, the sauerkraut is ready to eat. Store in the refrigerator. Sauerkraut will keep several months.

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Raw Purple Power Salad

Sharon Palmer, MSFS, RDN — Tue, 16 May 2023 17:21:40 +0000

In the plant world, purple is the calling card for phytochemicals called anthocyanins, powerful compounds with antioxidant and anti-inflammatory properties. They are found in a variety of different fruits, including blueberries and blackberries, and also in purple vegetables like beets, radishes, and carrots. This stunningly beautiful salad offers a variety of crunchy raw purple veggies to power your day and fill you up with nutrient-dense produce.

This recipe is from Sharon Palmer’s new cookbook, The Plant-Powered Plan to Beat Diabetes, out May 23, 2023. Learn more here.

Yield: 10 cups

1 small red cabbage, thinly sliced
1 bunch kale. stemmed and chopped
1 small head purple cauliflower. broken into florets
1 medium purple carrot, thinly sliced
2 medium watermelon radishes or pink radishes, trimmed and thinly sliced
1 medium pink or red beet, trimmed and thinly sliced
½ cup sprouts (such as alfalfa, radish, or kohlrabi sprouts)
2 tablespoons fresh lemon juice
Pinch of salt (optional)

Instructions

In a large bowl, combine the cabbage, kale, cauliflower, carrot, radishes, beet, and sprouts. Toss well. Drizzle with the lemon juice and season with the salt (if using). Toss again gently until all the ingredients are well coated. Serve immediately. The salad will keep in an airtight container in the refrigerator for up to 3 days.

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27 Vegan Dorm-Room Recipes: No-Cook, Instant Pot, and Microwave-Friendly!

Megan Edwards — Thu, 25 Aug 2022 19:09:10 +0000

Eating a whole-food, plant-based diet as a college student is no easy task—navigating dining hall menus can be tricky, the temptation of cheap ultra-processed food lurks at every social event, and the limited space of a dorm room makes cooking for yourself a challenge. But at Forks Over Knives we strive to make the WFPB lifestyle accessible for everyone, especially the next generation of plant-based eaters. As you pursue your degree, fuel your brain and your body with delicious meals that can be easily whipped up with limited kitchen supplies. From finger-licking-good sandwiches to hearty Instant Pot stews and microwave-made tacos, this roundup of vegan recipes you can make in a dorm room will fuel late night study sessions and satisfy post-party munchies on your path to becoming a college graduate.

No-Cook Dishes

No kitchen? No problem! These satisfying meals are easy to prepare without a stove, oven, or microwave. All you need is a little bit of counter space and some standard kitchen tools (like a mixing bowl and utensils), and you can throw together a delicious dish in a matter of minutes. Between classes, social events, homework, and club meetings you probably don’t have time to prepare intricate meals; these simple and scrumptious recipes will keep you going no matter how packed your schedule gets.

Instant Pot and Slow-Cooker Recipes

If there’s one kitchen appliance that’s worth splurging on for your dorm-room days it’s an Instant Pot or mini slow cooker. These nifty tools don’t take up much counter space and can easily be stored under the bed or in a closet when you’re not cooking up a storm, and the Instant Pot lets you saute right in the pot before the slow-cooking or pressure-cooking functions begin. Simply place all your ingredients in the pot, click a few buttons, and voilá! You have a delicious homemade meal without dirtying a bunch of dishes. Pro tip: Make sure you have food storage containers on hand to store leftovers so you’re set on meals for the whole week!

Instant Pot O’ Beans

Beans are filling, nutrient-dense, and incredibly versatile—basically, they’re the perfect dish to have on hand as a busy college student. This recipe flavors pinto beans with oregano, cumin, paprika, and chipotle chiles in adobo to create a smoky pot of goodness that’s great to eat as-is or can be used in burritos and taco bowls. Just press a few buttons on the Instant Pot, and you’re good to go!

Vegan Instant Pot Mac and Cheese with Seasoned Bread Crumbs

When you’re feeling homesick and craving some childhood comfort food, whip up this insanely creamy vegan mac and cheese. Nutritional yeast and roasted red bell pepper combine to create a beautiful orange sauce that tastes even better than the boxed version you loved growing up. Miso-infused breadcrumbs offer a delicious finishing touch that takes this recipe from a nostalgic favorite to next-level delicious.

Harvest Vegetable Instant Pot Minestrone

Going to school in a city with intense winters? This Instant Pot minestrone will warm you up from the inside out. A medley of fresh veggies and whole wheat pasta soak up a savory broth that’s positively slurpable. Keep your brain sharp and body well-fed with this easy dorm-room recipe, which tastes like a classic dish prepared by an Italian nonna.

Instant Pot Kidney Bean Dal

Dining-hall meals have nothing on the delicious recipes you can whip up in your room with a few simple ingredients and an Instant Pot. This North Indian–inspired dish is loaded with fragrant spices that meld together in a creamy kidney bean stew. Fresh cilantro and a squeeze of lime juice take this recipe over the top. Serve over rice, and dig in!

Herbed Instant Pot Rice Pilaf

A healthier (and easier) take on fried rice, this tasty pilaf recipe combines the comfort of chewy brown rice with a large serving of tender veggies. Seasoned with the warming aromas of ginger, garlic, cumin, and cinnamon, you’ll love the complexity of flavors that come together effortlessly in the Instant Pot. Who said cooking in your dorm room has to be hard?

Vegan Double Chocolate Instant Pot Cake

Ready to satisfy all your death-by-chocolate cravings while taking your Instant Pot skills to the next level? With the help of a blender (for whipping up the luscious chocolate icing) and cake-pan inserts for the Instant Pot, you can bake this rich cake without an oven. Feel free to top with fresh berries or dive into this heavenly treat as soon as it’s done!

Easy Green Lentils in the Instant Pot

A few staple ingredients create a tasty bowl of green lentils that can easily be turned into a soup, taco filling, or chunky pasta sauce. This simple dorm-room recipe is ideal when you’re in a time crunch and need something substantial to fill your rumbling tummy. Feel free to toss in any other leftover veggies you have on hand, like bell peppers or mushrooms, for a clean-the-kitchen-sink type meal.

Tropical Slow-Cooker Oatmeal

Even if you normally hit the snooze button five times in a row, this delectable slow-cooker oatmeal recipe will get you out of bed in a heartbeat. Shredded carrots, crushed pineapple, and raisins turn the oats into a delightfully creamy porridge that’s spiced with the warming flavors of cinnamon and ginger. Shredded coconut flakes turn up the tropical vibes so bleary mornings feel more like a beach-side vacation.

Slow-Cooker Split Pea Soup

While split pea soup normally gets its hallmark smokiness from ham bone, this tasty vegan version uses smoked paprika to deliver big flavor without any animal products. This slow cooker recipe is perfect to put on in the morning and come back to after a day packed full of classes. The split peas get deliciously creamy after hours of being simmered with fennel, carrots, and onions, creating the perfect consistency for dunking a side of crusty bread!

Slow-Cooker Ratatouille

Like Remy the Rat says in the famous Pixar movie, “Anyone can cook!” Even if you’re not a decorated chef, you can create your own dorm-room version of this classic French dish by throwing a jumble of fresh veggies in a slow cooker until they get deliciously tender. Seasoned with cayenne, garlic, and basil, this tasty veggie stew is great served over a bed of wheat berries or any other whole grain you enjoy.

Vegan Potato Leek Soup

Cozy up to a bowl of this satisfying soup that transforms humble potatoes into a restaurant-quality dish. Leeks bring a subtle savory element that’s enhanced even further by fresh thyme and smoked paprika. The end result? An intensely tasty meal you can easily throw together from the confines of your tiny dorm room. Enjoy with some whole wheat bread or a side salad!

Microwave Meals

Forget Top Ramen! These microwaveable meals are way tastier—and healthier—than a measly cup of prepackaged noodles. Keep some basic seasonings and kitchen tools (like a can opener and potato peeler) in your room or the common area of the dorm to make whipping up these vegan meals a breeze. You’ll love the bold flavors and fresh ingredients of these hearty dishes that can be created with just a few minutes in the micro.

Microwave Sweet Potato and Kale Chili

A satisfying bowl of chili doesn’t have to take hours on the stove: This microwave version is ready in 20 minutes and is just as tasty! Hearty sweet potatoes get melt-in-your-mouth tender after going in the micro and mix perfectly with white beans, kale, and diced tomatoes. A generous scoop of chili powder adds smoky goodness to this stew, which tastes best served over a bed of steaming brown rice.

Microwave Pasta Primavera

Dig into this dorm-room recipe that comes together in just 25 minutes with a little bit of microwave magic. Comforting penne pasta (or any shape of pasta you prefer) is tossed with fresh broccoli, tomatoes, carrots, and bell pepper so you get a healthy dose of veggies in each serving. Sprinkle with chopped nuts for added crunch, and hit the textbooks with a full stomach!

Southwest Potato and Red Bean Bowls

It only takes six simple ingredients to whip up this yummy dish starring tender potatoes and hearty kidney beans. Seasoned with paprika and topped with pico de gallo, this deceptively simple recipe is packed full of flavor that you’ll be hard pressed to find in the dining halls. One happy reader says, “This was delicious!”

20-Minute Black Bean Tacos

Tacos in the microwave? You bet. The succulent bean and corn filling for these tempting tacos will keep your mind sharp during lectures and belly full between social activities. Romaine lettuce adds crunch while cubed avocado brings a creamy element that pairs perfectly with the warm corn tortillas. Ready in just 20 minutes, this dorm-room meal is definitely a keeper.

15-Minute Quinoa Slaw Bowl

Get your daily dose of whole grains with this colorful quinoa slaw recipe, which highlights a medley of fresh veggies. Worried about whether this dish will keep you full? Chickpeas add hunger-busting heft so you’ll be all set until your next meal. Feel free to add in any other fresh veggies you have on hand that need to be used; this recipe is incredibly versatile!

Super-Simple Hummus Veggie Wraps

The simplest of all our dorm-room recipes, this veggie-packed hummus wrap is great in a pinch. Warm up the whole wheat tortillas in the microwave for easy assembly and layer them with sliced carrots, bell pepper, and lettuce. A generous splash of hot sauce brings depth of flavor to the creamy hummus so your taste buds are satisfied and your stomach is stocked with good-for-you ingredients to keep you chugging toward that degree.

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Frozen Grapes with Chocolate Sauce

Darshana Thacker Wendel — Thu, 25 Aug 2022 17:22:06 +0000

Love the cold, sweet crunch of frozen grapes? The classic fruity snack gets an upgrade when paired with a decadent chocolate sauce that’s both gluten- and refined sugar-free. This recipe is great to keep in your back pocket because the grapes stay good in the freezer for several months; all you need to do is whip up the four-ingredient chocolate sauce and you’re ready to nibble! The versatile sauce pairs well with other fresh or frozen fruit, so feel free to experiment with different combinations to create a custom treat that will satisfy your sweet tooth.

For more frozen desserts, check out these tasty ideas:

This recipe is from Forks Meal Planner, FOK’s weekly meal-planning tool to keep you on a healthy plant-based path. Try Forks Meal Planner for free for two weeks.

Yield: Makes 40 grapes + ¼ cup sauce

8 oz. large grapes (about 40 grapes)
¼ cup almond flour
¼ cup unsweetened cocoa powder
2 tablespoons pure maple syrup
1½ teaspoons pure vanilla extract

Instructions

Thread grapes on toothpicks (one to three grapes per toothpick). Spread them in a freezer-safe container. Cover and freeze at least 2 hours and up to 1 month.
For sauce, in a high-power blender or food processor combine almond flour, cocoa powder, maple syrup, and vanilla. Blend or process, adding water, 1½ teaspoons at a time, as needed to make a smooth, thick sauce. Store sauce in the refrigerator until ready to serve.

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Summer Fruit Salsa with Melons and Jicama

Nancy Macklin, RDN — Wed, 27 Jul 2022 17:02:44 +0000

A trio of melons creates a crisp salsa with tropical flair in this delicious condiment that pairs perfectly with grain bowls, veggie burgers, or baked tortilla chips. Thin strips of jicama add a crunchy element to each bite while jalapeno peppers bring the heat. This unique recipe is a delicious change from traditional store-bought salsas and will surely become a staple in your house when a dish needs an extra boost of fresh flavor.

Yield: Makes 3½ cups

1 cup chopped watermelon
1 cup chopped honeydew melon
1 cup chopped cantaloupe
½ cup matchstick-cut jicama
1 fresh jalapeño chile, seeded and finely chopped
¼ cup sliced scallions
1 clove garlic, minced
2 tablespoons lime juice
⅛ teaspoon sea salt

Instructions

In a medium bowl stir together all ingredients. Cover and refrigerate until ready to serve. Store in the refrigerator for up to 3 days.

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Endive Boats with Summer Fruit

Darshana Thacker Wendel — Mon, 18 Jul 2022 17:21:20 +0000

This eye-catching appetizer is a great canapé to serve at your next dinner party. The crunchy endive boats cradle a delectable filling of fresh fruit and tomatoes for a sweet and savory combo that will leave everyone wanting more. Fresh tarragon is sprinkled over the top for a tasty herbal garnish. When you’re shopping for this recipe, look for plump heads of Belgian endive: The leaves will be broader and less likely to roll over once filled.

Yield: Makes 12 boats

2 heads Belgian endive
3 ripe peaches, pitted and finely chopped
1 large tomato, finely chopped
½ cup fresh blueberries, chopped if large
1 tablespoon chopped fresh tarragon
1 tablespoon pure maple syrup or date syrup

Instructions

Separate the endive leaves and place 12 of the nicest, largest leaves on a clean surface.
In a bowl mix together the remaining ingredients, reserving some of the tarragon for garnish. Spoon fruit mixture into endive leaves. Arrange filled leaves on a platter. Garnish with reserved tarragon.

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The Best Vegan Strawberries and Cream

Katie Simmons — Tue, 17 May 2022 17:16:31 +0000

Berries and cream is a classic summer flavor combo, and this dairy-free version makes it the perfect dessert for plant-based eaters. Juicy strawberries are paired with a tofu-based cream that’s enhanced with the bright flavors of lemon zest and cardamom. Perfect for satisfying your sweet tooth without having to turn on the oven, this quick no-cook treat tastes indulgent without any unhealthy ingredients. Make sure to layer the ingredients in clear glasses so your eyes can feast on the fabulous colors before you even take a bite!

From plants-rule.com

Yield: Makes 6 desserts

1 16-oz. package strawberries, hulled
8 oz. firm silken tofu, drained
¾ cup pitted dates (preferably Deglet Noor)
2 tablespoons lemon zest
1 teaspoon pure vanilla extract
½ teaspoon ground cardamom

Instructions

For tofu cream, in a blender combine 1½ cups of the strawberries and the remaining ingredients. Blend until smooth, scraping down sides as needed.
Quarter the remaining strawberries. Layer tofu cream and strawberries in serving dishes. If desired, garnish with additional whole strawberries and lemon zest.

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Creamy Dairy-Free Dill Ranch Dip

Nancy Macklin, RDN — Wed, 27 Apr 2022 17:11:42 +0000

This five-ingredient vegan dip comes together in a flash and delivers ranch flavor without all the fat and cholesterol. Silken tofu helps form the creamy base, while tangy fresh dill and aromatic scallions brighten things up. Serve this delicious plant-based dip alongside Buffalo cauliflower, crudités, or vegan pizza.

Yield: 2 cups

12-oz. package extra-firm lite silken tofu
2 tablespoons Dijon mustard
¼ cup fresh dill
¼ cup sliced scallions
½ cup to ⅔ cup unsweetened, unflavored plant-based milk

Instructions

In a blender or food processor place tofu, mustard, dill, and scallions. Cover and blend until mostly smooth, gradually adding plant milk to reach dipping consistency. Chill until ready to serve.

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Sunshine Gazpacho

Darshana Thacker Wendel — Thu, 09 Sep 2021 17:03:12 +0000

Originating in Spain, gazpacho is a chilled soup that combines raw veggies with fresh herbs and spices. Perfect for a warm summer afternoon, this version is infused with a hint of sweetness thanks to the juicy apples and crisp cucumbers that help form the base. Yellow heirloom tomatoes lend it a beautiful golden hue, but any color of ripe summer tomato will taste great. Add a few splashes of Tabasco sauce to turn up the heat and then enjoy this bowl of liquid gold!

From Forks Over Knives: Flavor!

Yield: Makes 4 to 5 cups

2 medium apples, peeled and cored
1 tablespoon lemon juice
10 fresh mint leaves
1 English or 2 Persian cucumbers, peeled, seeded, and roughly chopped (1¾ cups)
1 lb. yellow heirloom tomatoes, peeled and roughly chopped
1 2-inch-thick wedge yellow onion
1 fresh Anaheim chile pepper, seeded and chopped
1 clove garlic
1 teaspoon sherry vinegar or white wine vinegar
Tabasco sauce (optional)
Sea salt, to taste
Freshly ground black pepper, to taste

Instructions

Thinly slice enough apple for garnish; toss slices in lemon juice. Chop remaining apples. Finely chop two of the mint leaves.
In a blender or food processor combine chopped apples, the remaining eight mint leaves, and the next six ingredients (through vinegar). Blend until smooth. Season to taste with Tabasco sauce (if desired) and salt.
Transfer soup to an airtight container; cover. Refrigerate for at least 1 hour. Garnish soup with sliced apple, additional mint leaves, and black pepper.

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Melon and White Bean Salad

Shelli McConnell — Wed, 21 Jul 2021 17:18:17 +0000

Melon wedges cradle a mint-infused bean salad in this refreshing recipe. You can choose just one kind of melon (cantaloupe or honeydew) or offer both for an extra-colorful presentation. Note that melon rind can harbor bacteria, so always rinse, scrub, and pat melons dry before you start slicing.

Yield: Makes 4 melon wedges + 3 cups salad

2 15-oz. cans no-salt-added cannellini beans, rinsed and drained (3 cups)
⅓ cup chopped shallots
2 tablespoons chopped fresh mint
2 tablespoons white balsamic vinegar
Sea salt, to taste
1 cantaloupe and/or honeydew melon, seeded, peeled, and quartered (1½ lb.)
Cracked black pepper, to taste

Instructions

In a bowl combine beans, shallots, mint, and vinegar. Toss to combine. Season with salt.
Arrange melon wedges on serving plates or a platter. Spoon bean mixture over wedges. Sprinkle with cracked black pepper.

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