30-Minute Meals Archives - Forks Over Knives

Full-On Taco Bar

Rip Esselstyn and Jane Esselstyn, RN — Tue, 16 Oct 2018 11:14:52 +0000

Celebrate Taco Tuesday by building your own taco bar with this quick and easy recipe. The filling—a combination of lentils, refried beans, and seasonings—takes only about 20 minutes to make, and while it’s simmering, you can set the table with all your favorite taco fixings. Leftovers make a great next-day lunch rolled into tortillas or piled onto a big tossed salad. Prep tip: Wear gloves and be careful not to rub your face when working with fresh hot chiles, which contain a spicy, burning compound that can stick to your skin.

From The Engine 2 Cookbook

Yield: 12 tacos

2 large sweet onions, chopped (2 cups)
1 red bell pepper, chopped (1 cup)
½ fresh jalapeño pepper, seeded and finely chopped
2 cloves garlic, minced
3 cups cooked brown lentils or two (15-ounce) cans lentils, drained and rinsed
1 (15-ounce) can fat-free vegetarian refried beans
1 cup vegetable stock or water, plus more as needed
¼ cup reduced-sodium taco seasoning mix
12 6-inch corn tortillas, warmed
Toppings such as shredded lettuce, chopped tomatoes, red onion, avocado, fresh cilantro, and salsa or taco sauce

Instructions

Combine the onions, bell pepper, jalapeño, and garlic in a large skillet. Cook over high heat until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Stir in the lentils, refried beans, stock, and taco seasoning mix. Bring to a boil; reduce heat to medium-low. Cover and simmer for 5 to 7 minutes or until slightly thick, adding up to 1 cup more stock to reach the desired consistency.
Serve the lentil mixture in tortillas with toppings.

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South-of-the-Border Pizza

Del Sroufe — Mon, 04 May 2015 23:57:51 +0000

I love pizza! And I like to surprise my guests by making pizzas you’ll never find at your local pizza place. This one is always a hit with my friends—and me!

From The Forks Over Knives Plan

Yield: Makes 1 12-inch Pizza

1 (12-inch) precooked whole- grain pizza crust
1 cup Enchilada Sauce
1 cup cooked or canned black beans, rinsed and drained
1 red bell pepper, seeded and finely diced
1 large avocado, pitted, peeled, and diced
½ cup chopped fresh cilantro

Instructions

Preheat the oven to 350°F.
Place the pizza crust on a pizza stone or large baking sheet. Spread the enchilada sauce over the crust. Sprinkle the black beans and bell pepper over the sauce.
Bake until the crust is lightly browned around the edges, about 15 minutes. Remove the pizza from the oven. Scatter the avocado over the pizza and sprinkle with the cilantro. Slice and serve.

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Easy Black Bean Salad

Ann Crile Esselstyn, M.Ed., and Jane Esselstyn, R.N. — Thu, 09 Apr 2015 00:09:59 +0000

We could eat this black bean salad for every meal in summer, even breakfast. This is the salad I make when I have to take a dish to an event because it is so quick to make, and everyone comes back for seconds. This black bean salad recipe is the best advertisement for delicious no-oil eating. It is easy to expand by adding more tomatoes or frozen corn.

From Forks Over Knives — The Plant-Based Way to Health

Yield: Makes 4 bowls

Two 16-ounce cans black beans drained and rinsed WELL!
1 very large tomato, chopped
1 package frozen corn
½ Vidalia onion, chopped
1 can sliced water chestnuts, drained and rinsed
1 bunch cilantro, chopped
½ lime, juice and zest
3 tablespoons balsamic vinegar or more to taste

Instructions

Add beans, tomatoes, corn, onion, and water chestnuts to a bowl (glass looks pretty) and mix. Rinsing the beans well keeps the salad from looking gray.
Add cilantro, lime, and balsamic vinegar and mix again. Serve alone or with cucumber open-faced sandwiches for a perfect meal.

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Cinnamon Raisin Oatmeal

Jo Stepaniak — Fri, 20 Mar 2015 17:50:18 +0000

Eating a breakfast of hearty, old-fashioned rolled oats in the morning will keep you satisfied until lunchtime. This oatmeal recipe includes raisins for a bit of natural sweetness with no added sugar.

From Forks Over Knives — The Plant-Based Way to Health

Yield: Makes 4 Servings

4 cups water
2 cups old-fashioned rolled oats
1⁄2 cup raisins
1⁄2 teaspoon cinnamon
1⁄4 teaspoon salt
Vanilla soy or rice milk, optional

Instructions

Combine all ingredients in a heavy saucepan.
Bring to a boil, lower heat, and cook, stirring occasionally, for about 10 minutes, or until cooked to your liking.
Serve plain or with vanilla soy or rice milk, if using.

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Vegan Quinoa Curry Bowl

Cathy Fisher — Mon, 23 Feb 2015 13:00:04 +0000

This quick and easy dish uses “stir-fry” frozen vegetables, along with fresh ginger and garlic. Frozen veggies have come a long way, and they can be a healthy and delicious meal addition. Look for 100% vegetables without any added salt or oil.

From straightupfood.com

Yield: Makes 5 Cups

¾ cup quinoa (dry)
1 teaspoon granulated onion
1½ teaspoon curry powder
1 bag (16 ounces) frozen “stir-fry blend” vegetables
1 tablespoon minced garlic (4 to 5 medium cloves)
1 teaspoon minced fresh ginger
2 tablespoons tahini (ground sesame paste)
½ avocado (optional)
Sesame seeds for garnish (optional)

Instructions

Stir the quinoa, onion, and ½ tsp curry powder together with 1½ cups of water in a medium saucepan, and bring to a boil. Reduce heat to medium-low and simmer, covered with a tight-fitting lid, for 15 minutes.
While the quinoa is cooking, place the frozen vegetables into a skillet or soup pot on medium-low heat, and cover so the vegetables can thaw and soften. Stir occasionally, adding a little water if needed. While the vegetables are warming, mince the garlic and ginger.
When the vegetables have thawed and softened (5 to 10 minutes), increase the heat to medium-high and stir in the garlic, ginger, and 1 tsp curry powder, cooking 1 to 2 more minutes. Remove the pan from the heat and stir in the tahini, adding a little water as needed to mix thoroughly.
Stir the quinoa into the vegetables. Serve as is or topped with diced avocado and/or sesame seeds, if desired. Notes: Along with the frozen veggies, feel free to toss in any favorite fresh vegetables you have on hand, such as zucchini, cabbage, greens (kale, chard, spinach), or green onions. Quinoa: Quinoa is sold as a dry grain, and comes in white/yellow, red, and black. Use any color you like or a mix. (Two-and-a half cups of cooked rice may also be used in place of the cooked quinoa.)

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Burrito Bowl

Heather McDougall — Mon, 06 Oct 2014 10:00:57 +0000

This is our latest favorite meal, often enjoyed outside on our deck on a warm evening. I vary the beans, and also the veggies and salsa, so the meal is different every time I serve it. I serve this in 8-inch “pasta” bowls, so there is plenty of room for all of the ingredients, making it a no-cook, one-dish meal. Eaten warm or cold, this simple burrito bowl is a tasty, satisfying treat!

From drmcdougall.com

Yield: Serves 2-4

Baked tortilla chips (see notes)
2-4 cups cooked grains (see notes)
2-4 cups cooked beans (see notes)
2-4 cups chopped romaine lettuce or steamed kale
2-4 chopped tomatoes
1-2 chopped green onions
1-2 cups corn kernels (see notes)
1 avocado, chopped
Fresh salsa

Instructions

Break a handful of the chips into pieces in the bottom of each serving bowl.
Spoon some of the cooked grains over the chips, followed by some of the beans, then layer on the rest of the toppings: lettuce or kale, tomatoes, onions, corn, and avocado. Top with the salsa. (Use more or less of all these ingredients, as desired.)

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