Juliana Hale Archives - Forks Over Knives

Khichdi (Spiced Lentil and Rice Porridge)

Juliana Hale — Thu, 28 Dec 2023 04:00:00 +0000

Khichdi is a traditional Indian dish that features a base of creamy lentils and rice laced with aromatic spices. The texture is similar to a thick pea soup, and our version includes bite-size chunks of potatoes, tomatoes, and peas to add some extra substance. A symphony of seasonings—including cumin, cinnamon, cardamom, and cayenne—strike the perfect balance between savory, sweet, and spicy, which means you could enjoy khichdi for breakfast just as easily as you could include it on the dinner table. Here, we add an extra layer of yum with a homemade cashew cream that adds a yogurt-like creaminess and subtle tang to the porridge. Feel free to top with red pepper flakes or fresh cilantro before you dig in!

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

Kale and Lentil Salad with Potatoes
Lentil and Spinach Soup
Harvest Vegetable Casserole with Lentils and Gravy
Or take a look at our collection of vegan lentil recipes

Yield: Makes 7 cups

Time: 60 minutes

¼ cup raw cashews, soaked 10 minutes in boiling water
½ teaspoon onion powder
½ teaspoon garlic powder
¼ to ½ cup unsweetened, unflavored plant-based milk
1 cup brown basmati rice
1 cup split mung beans or yellow split peas
1 cup chopped onion
1 cup chopped yellow bell pepper
½ teaspoons sea salt
½ teaspoon ground cumin
½ teaspoon ground turmeric
¼ teaspoon ground cardamom
¼ teaspoon ground cinnamon
⅛ teaspoon cayenne pepper
1 cup chopped russet potato
1 cup chopped roma tomatoes
½ cup frozen peas

Instructions

For Cashew Cream, in a small food processor combine the cashews, onion powder, and garlic powder. Pulse until finely ground. Gradually add the plant-based milk while processing until sauce is creamy. Set aside until ready to use.
Place rice and mung beans in a fine-mesh sieve. Rinse under cold water until water runs clear.
In a large saucepan cook onion and bell pepper over medium 3 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in the next six ingredients (through cayenne pepper). Cook 1 minute more. Add rice and mung beans, potato, and 5 cups water. Bring to boiling; reduce heat. Cover and simmer 30 minutes.
Stir in tomatoes and peas. Cook 15 minutes more or until vegetables are tender and mixture is the consistency of porridge. Drizzle servings with Cashew Cream.

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Jasmine Rice Bowls with Glazed Eggplant and Oyster Mushrooms

Juliana Hale — Wed, 20 Dec 2023 18:24:53 +0000

These produce-packed rice bowls are hearty, healthy, and full of flavor. It all starts by creating a savory-sweet glaze of mirin, soy sauce, miso, ginger, and maple syrup to coat the eggplant and oyster mushrooms. Once the veggies have been infused with the Asian-inspired sauce, hot jasmine rice and chewy edamame are stirred into the pan to form the base of the grain bowls. All that’s left to do is top each serving with your favorite raw veggies, such as carrots, radishes, and cucumbers, and sprinkle with cilantro for an herbal garnish. This recipe calls for cashews as a topping, but feel free to omit if you are nut-free. The tantalizing combination of saucy, cooked ingredients with crunchy, fresh produce is an absolute winner and ensures this meal is a worthy addition to your regular recipe rotation.

Tip: If you want more moisture in these bowls, stop cooking the eggplant mixture while there is still just a little liquid in the skillet.

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

Grilled Chinese Eggplant with Spiced Vinegar Sauce
Roasted Eggplant Gyros with Watermelon Rind Pickles
Thai Basil Eggplant
Or take a look at our full collection of eggplant recipes

Yield: Makes 4 bowls

Time: 35 minutes

2 tablespoons mirin (sweet rice wine)
2 tablespoons reduced-sodium tamari or soy sauce
1 tablespoon pure maple syrup
1 tablespoon red miso paste or tahini
1½ teaspoons grated fresh ginger
¼ teaspoon crushed red pepper
1 medium eggplant, peeled and cut into 1-inch cubes
8 oz. fresh oyster mushrooms, stems removed, caps halved or quartered, or enoki mushrooms, divided into small clusters
4 cups hot cooked brown jasmine rice
1 cup frozen shelled edamame, cooked according to package directions
¼ of an English cucumber, cut into ribbons with a vegetable peeler
½ cup matchstick-cut carrot or thinly sliced radishes
¼ cup fresh cilantro leaves or bias-sliced scallions
¼ cup dry-roasted cashews, coarsely chopped

Instructions

In an extra-large skillet stir together the first six ingredients (through crushed red pepper) and 2 tablespoons water. Bring to boiling; reduce heat to medium. Add eggplant and mushrooms. Cook and stir until all sauce is absorbed and any excess liquid from the vegetables evaporates. Remove from heat. Stir in rice and edamame.
Spoon rice mixture into bowls. Arrange the cucumber, carrot, cilantro, and cashews in bowls with rice mixture.

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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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Middle Eastern Red Rice Pilaf

Juliana Hale — Wed, 22 Nov 2023 18:33:36 +0000

Red rice is named for its red bran layer, which gives it a higher antioxidant content than brown rice. Here, this vibrant grain is cooked in a medley of warming Middle Eastern spices to produce the perfect balance of sweet, spicy, and savory flavors. Cubes of earthy acorn or butternut squash and a sprinkling of tangy raisins add delightful contrast to the fragrant rice, absorbing the flavors and adding a slightly creamy texture to the chewy grains. A cooling garnish of minted cucumber adds brightness to the rich dish, ensuring each serving is equal parts comforting and refreshing. Serve this red rice pilaf alongside a hearty main course, such as a falafel platter complete with homemade hummus.

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

Yield: Makes 6 cups pilaf + 1⅓ cups topper

Time: 50 minutes

1 cup chopped onion
2 cloves garlic, minced
1 teaspoon Aleppo pepper, or ¾ teaspoon paprika plus ¼ teaspoon cayenne pepper
¾ teaspoon sea salt
½ teaspoon ground cinnamon
¼ teaspoon ground cloves
¼ teaspoon ground cardamom
2½ cups dry red rice
1¼ cups chopped peeled acorn squash or butternut squash
⅓ cup raisins
1⅓ cups finely chopped cucumber
2 tablespoons chopped fresh mint
1 teaspoon sesame seeds, toasted

Instructions

In a large saucepan cook onion and garlic over medium 4 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in Aleppo pepper, salt, cinnamon, cloves, and cardamom. Cook 1 minute.
Add rice and squash; stir to coat. Add 3½ cups water and the raisins. Bring to boiling; reduce heat. Cover and simmer 30 minutes or until liquid is absorbed. Remove from heat; let stand 10 minutes.
For topper, in a small bowl stir together cucumber, mint, and sesame seeds. Serve with rice mixture.

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Black Rice, Roasted Beet, and Orange Salad

Juliana Hale — Tue, 14 Nov 2023 18:18:54 +0000

Black rice creates a dramatic backdrop for colorful pops of produce in this delightful grain-forward salad. Antioxidant-rich beets are roasted in the oven until tender and sweet, then piled onto the bed of rice alongside juicy orange segments and crunchy green apple. A creamy garlic and mustard dressing ties everything together, uniting the sweet and earthy flavors for a wholesome meal that looks just as good as it tastes. To air-fry the beets instead of baking them, preheat an air fryer to 400°F. Season beets with salt and pepper. Air-fry for 18 to 20 minutes or until tender and the edges are lightly browned, stirring once or twice.

Tip: To make orange supremes, slice off the top and bottom of the orange. Place orange flat side down on a cutting board. Slice off the skin and bitter white pith from top to bottom. Holding the orange over a bowl, slide a knife between a section and membrane. At the core, turn the knife and cut between the other side of the section and the membrane. The supreme will drop into the bowl. Repeat to remove all supremes.

For more wholesome black rice recipes, check out these tasty ideas:

Yield: Makes 6 cups

Time: 55 minutes

2 medium beets (12 oz.), peeled and cut into 1-inch pieces
Sea salt, to taste
Freshly ground black pepper, to taste
2 oranges
⅓ cup chopped toasted walnuts
1 tablespoon Dijon mustard
½ teaspoon garlic powder
3 cups cooked black rice, chilled
1½ cups cooked tricolor quinoa, chilled
1 Granny Smith apple, cored and cut into 1-inch pieces
1 shallot, sliced

Instructions

Preheat oven to 375°F. Place beets in a 2-quart baking dish with 2 tablespoons water; season with salt and pepper. Cover dish with foil. Bake 30 minutes. Uncover; bake 15 to 30 minutes more or until tender and edges are lightly browned.
Meanwhile, zest and juice one of the oranges. Cut the second orange into supremes (see tip in intro) and place in a bowl.
In a small food processor combine ¼ cup of the walnuts, ¼ cup orange juice, 1 teaspoon orange zest, the mustard, garlic powder, and 2 tablespoons water. Process until smooth. Season with salt and pepper.
Add rice, quinoa, apple, shallot, and dressing to bowl with orange supremes. Toss to combine. Top with beets and the remaining walnuts.

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