slow cooker Archives - Forks Over Knives

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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Ratatouille Bruschetta

Mary Margaret Chappell — Mon, 15 Aug 2022 17:16:42 +0000

Ratatouille, a traditional French dish, is often referred to as “peasants’ stew” due to its birthplace in the Provence countryside, where farmers needed to use up excess produce that ripened over the summer months. Luckily for us, people from all walks of life now enjoy this scrumptious dish. In this version, to help you save time, we’ve taken out the extra step of sautéing onions and garlic before stewing a medley of veggies with fresh herbs. Ratatouille is often served in a bowl with a piece of crusty bread on the side for dipping, but we decided to turn this stew into a hand-held meal by spooning it on top of toasted bread to create bruschetta. Garnish with your favorite toppings, and enjoy as a snack or serve as an appetizer at your next gathering!

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

Yield: Makes 10 bruschetta

3 medium tomatoes, peeled and chopped, or one 15-oz. can diced tomatoes, undrained
3 medium zucchini, halved lengthwise and cut into ½-inch-thick slices
1 medium eggplant, cut into ½-inch chunks
1 medium onion, thinly sliced
1 small bell pepper (any color), cut into ½-inch pieces
2 cloves garlic, minced
1 tablespoon herbes de Provence or Italian seasoning, or 1 sprig each fresh thyme, rosemary, oregano, sage, and parsley
1 bay leaf (optional)
Sea salt, to taste
Freshly ground black pepper, to taste
1 loaf whole grain bread
Sliced olives (optional)
Chopped fresh basil, for garnish

Instructions

In a medium saucepan combine the first eight ingredients (through bay leaf, if using). Add 1 cup water. Season with salt and pepper. Bring to simmering over medium; reduce heat to medium-low. Simmer, covered, 20 to 30 minutes or until vegetables are tender. (Alternately, cook ratatouille in a slow cooker on high 2 hours or in a multicooker on high pressure 5 minutes.)
Cut bread loaf into 10 thin slices and toast the slices. Spoon ratatouille on top of each slice and garnish with sliced olives and/or chopped fresh basil.

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Slow-Cooker Split Pea Soup

Nancy Macklin, RDN — Tue, 05 Oct 2021 17:31:43 +0000

Smoked paprika gives this slow cooker split pea soup its classic smoky flavor that traditionally comes from a ham bone. Packed with flavorful veggies, this vegan version is creamy, comforting, and incredibly easy to make. Just prep ingredients the night before, fill your slow cooker in the morning, and come home at dinnertime for a fragrant, delicious meal!

Yield: Makes 9 cups

32-oz. container low-sodium vegetable broth
16 oz. dry green split peas, rinsed and drained
1 cup chopped onion
1 cup chopped carrots
1 medium fennel bulb, cored and chopped
½ cup chopped celery
1½ teaspoons smoked paprika
½ teaspoon red pepper flakes
1 tablespoon red wine vinegar
Sea salt, to taste
Freshly ground black pepper, to taste

Instructions

In a 5- to 6-quart slow cooker combine vegetable broth and 3 cups of water. Add the next seven ingredients (through red pepper flakes); mix well.
Cover and cook on low 8 to 10 hours (or high 4 to 5 hours). Stir in vinegar. Season with salt and black pepper.

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Slow-Cooker Ratatouille

Nancy Macklin, RDN — Mon, 28 Sep 2020 17:28:29 +0000

Chop up eggplant, zucchini, Roma tomatoes, bell pepper, and onion, throw them into the slow cooker with seasonings and tomato sauce, and come back in 5 hours for a mouthwatering stew. While it is not necessary, a quick stir halfway through cooking ensures the vegetables stay evenly moist. If you don’t have wheat berries or cannot eat gluten, serve the stew with another cooked whole grain, such as brown rice or quinoa, or enjoy it on its own.

Yield: Makes 6 cups

1 medium eggplant, unpeeled, cubed (6 cups)
2 medium zucchini or yellow squash, coarsely chopped (3 cups)
4 Roma tomatoes, cored and coarsely chopped (1 cup)
2 8-oz. cans no-salt-added tomato sauce
1 large red bell pepper, chopped (1½ cups)
1 onion, chopped (1 cup)
4 garlic cloves, halved
⅛ teaspoon cayenne pepper
¼ cup chopped fresh basil
Sea salt and freshly ground black pepper, to taste
4 cups cooked wheat berries (2 cups dry)
1 lemon, cut into wedges

Instructions

In a 5- to 6-qt. slow cooker combine the first eight ingredients (through cayenne pepper).
Cover and cook on low 5 to 6 hours (or high 2½ to 3 hours). Stir in half of the basil. Season with salt and black pepper. Serve with cooked wheat berries. Sprinkle with the remaining basil and serve with lemon wedges.

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Instant Pot 101

Mary Margaret Chappell — Fri, 20 Dec 2019 18:35:40 +0000

From soups to pilafs, the Instant Pot and other multicookers can deepen flavors while drastically reducing cooking time for a variety of dishes. Here’s what you need to know about these must-have kitchen tools.

What’s the difference between an Instant Pot and a pressure cooker?

Instant Pot is the best-known brand of a recent generation of kitchen appliances called “multicookers.” The “instant” in its name primarily refers to its function as a pressure cooker: Pressure cookers use high temperatures to cook foods faster.

But a multicooker can also morph into a slow cooker, a rice cooker, a steamer, a jar sterilizer or a sauté pan—all with the touch of a button. To perform these tasks, the Instant Pot relies on heat and pressure sensors, a tight-sealing lid with a steam release valve, and an electronic control panel. These let you easily program settings to cook everything from fresh vegetables to dried beans. You can even make cake in an Instant Pot!

How do you cook beans faster in an Instant Pot than on the stovetop?

Cooking beans in an Instant Pot lets you slash prep time in two ways. First, the pressure cooker function means you don’t have to pre-soak the beans—a major boon if you need them for a recipe right away. Second, the pot’s pressurized environment can cut the cooking time by half, and sometimes even more.

As a general rule of thumb, soaked or unsoaked beans should be covered with at least 1 to 1½ inches of water without filling the pot more than half-full. (Beans expand to almost three times their size when cooked.) Check out the Instant Pot cooking times for common bean types below, and you’ll see that they’re a fraction of the hours-long soak and simmer that most beans require on the stove.

How do you use an Instant Pot to cook brown rice?

The Instant Pot’s Rice program is designed for long-grain or parboiled white rice, according to the manufacturer’s website. However, FOK Chef and Culinary Projects Manager Darshana Thacker uses that setting all the time for brown rice and quinoa: Using 1½ cups of water for every cup of dry brown rice or quinoa, she uses the “Rice” setting and lets the pressure release naturally, rather than using the Quick Release function. “I get perfect, tender brown rice every time,” she says of the hack.

Another option for cooking brown rice (and other whole grains) is to use the Manual/Pressure Cooking function. Here’s how:

Rinse and drain 1 cup or more of brown rice to remove excess starch and prevent it from foaming. Add it to the Instant Pot with an equal amount of water (1:1 ratio); seal; then cook on high pressure 22 to 28 minutes. Use the Natural Release valve setting to release the pressure. (Quick release may cause the rice to stick to the pan.) Once the pressure is down, open the pot and serve, or keep warm in the Instant Pot until ready to use.

You can also use the Instant Pot to make rice-based recipes such as an herb-laced pilaf.

How do you steam vegetables in an Instant Pot?

There are just two timer settings you need to remember to pressure-steam vegetables in an Instant Pot: 0 minutes and 15 minutes.

While it may seem strange, 0 minutes is the timer setting to use when pressure-steaming cut or cubed vegetables. Because the vegetable pieces steam while the machine is coming up to pressure, they require no additional cooking and are ready once the pressure has been released.

Whole vegetables including potatoes, sweet potatoes, winter squash, and artichokes should be pressure-steamed 15 minutes to cook all the way through.

To steam, place 1 cup of water in the Instant Pot; insert steamer basket; and add vegetables.

Can you make vegetable broth in an Instant Pot?

Yes—and you should! The Instant Pot’s pressurized heat draws out the flavors of vegetables in homemade stock and broth recipes. Simply follow the instructions for your favorite recipe (or try our vegetable stock). For a delicate, clear broth, adjust the simmer time to 5 minutes on high pressure in the Instant Pot. For a deeply-flavored stock, adjust simmer time to 30 minutes.

What does the “BURN” message mean on an Instant Pot?

“BURN” doesn’t necessarily mean the food inside a sealed Instant Pot is burning. (Whew!) Instead, the message indicates an overheat protection feature has kicked in and shut the machine down because the temperature has gotten too hot—and may cause foods to burn.

Overheating can happen if there isn’t enough liquid in the pot, if the liquid is too thick, or if the machine hasn’t been set up or sealed correctly.

When a “burn” message appears on the display, the best thing to do is cancel the current cooking program, release the pressure, assess the situation, and decide how to proceed.

Vegan Instant Pot recipes

Hearty soups, savory bean dishes, and tender whole grains are just a few ways we’ve found to maximize Instant Pot cooking at FOK. Taste for yourself with one of the following recipes.

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Slow-Cooker Chana Masala

Darshana Thacker Wendel — Mon, 19 Nov 2018 01:31:05 +0000

Chana masala is a popular vegetarian Indian curry dish made with tomatoes, spices, and chickpeas. (Chana means chickpea in Hindi.) This slow cooker version means you can make it whenever you want without having to hang around the kitchen while it cooks. The recipe calls for potatoes, which make the dish more filling, but you can leave them out for a lighter option or substitute sweet potatoes or winter squash. Chana masala will keep up to five days in the fridge and also freezes well for future meals. Serve over brown basmati rice.

Yield: Makes 6 cups

2 onions, chopped (2 cups)
6 cloves garlic, minced
1 tablespoon grated fresh ginger
1⅓ cups chopped tomatoes
1 tablespoon mild curry powder
1 tablespoon ground coriander
½ teaspoon ground cumin
½ teaspoon ground turmeric
¼ teaspoon cayenne pepper
1 pinch of freshly ground black pepper
1 large russet potato, cut into ½-inch cubes (2 cups)
1 cup dried chickpeas, rinsed
1 tablespoon fresh lemon juice
1 teaspoon snipped fresh cilantro
1 pinch of sea salt

Instructions

Bring ¼ cup of water to a boil in a large skillet. Add the onions, garlic, and ginger; cook over medium-low heat for 10 minutes or until onions are starting to turn golden, stirring occasionally and adding additional water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in the tomatoes, curry, coriander, cumin, turmeric, cayenne, and black pepper. Cook for 10 minutes more or until tomatoes are softened, stirring occasionally.
Transfer the tomato mixture to a 4- to 5-quart slow cooker. Stir in the potato, chickpeas, and 2½ cups of water. Cover and cook on high heat for 5 hours or until the stew is thick and chickpeas are tender.
Stir in the lemon juice and cilantro; season with salt. Serve over brown basmati rice or your favorite whole grain.

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8-Ingredient Slow-Cooker Chili

Heather McDougall — Thu, 02 Aug 2018 18:43:14 +0000

Back in the day, if you wanted to make chili, you needed to plan on some serious time in a hot kitchen while the stew simmered on the stove. Now, thanks to slow cookers and multicookers like the Instant Pot, that’s no longer the case. These ultra-dependable small appliances mean you can get all the goodness of a long-simmered chili with minimal time in the kitchen. Summer bonus: the kitchen stays cool. What’s more, the slow heat lets you combine the soaking and cooking steps for the chili beans, so everything can be done all at once. You won’t be sorry you tried this slow cooker chili.

This recipe is ideal for busy weeknights when you want to come home to a hot meal. It’s also open to endless variations when you doctor it up with spices or add other vegetables.

Recipe from drmcdougall.com

Yield: Serves 6

2 cups dried pinto beans, rinsed and drained
1 14.5-ounce can no-salt-added fire-roasted diced tomatoes, undrained
1 cup chopped red onion
1 1-ounce packet vegetarian chili seasoning, such as Simply Organic, or chili seasonings of your choice
6 cloves garlic, minced
4 cups unsalted vegetable stock
2 cups water
1 cup fresh or frozen whole kernel corn
Toppings such as chopped bell pepper, sliced green onions, and/or snipped fresh cilantro

Instructions

In a 4- to 5-quart slow cooker, combine the beans, tomatoes, onion, seasoning, and garlic. Add the stock and water.
Cover and cook on high heat for 4 to 5 hours; stir in the corn for the last 15 minutes. Serve with toppings.

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Smoky Chili with Sweet Potatoes

Sharon Palmer, MSFS, RDN — Mon, 09 Nov 2015 23:40:45 +0000

The smoky, golden notes in this chili make it a fall favorite perfect for a potluck or tailgate party. The leftovers are great the next day, too!

From Plant-Powered for Life

2 cups dried small red beans (e.g., anasazi or kidney)
4½ cups water, plus more for soaking
1 teaspoon reduced sodium vegetable broth base
One 14.5-ounce can fire-roasted diced tomatoes, no salt added, with liquid
2 tablespoons tomato paste
1 medium yellow onion, diced
2 medium sweet potatoes, diced
3 celery stalks, diced
2 medium garlic cloves, minced
1 teaspoon smoked paprika
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon liquid smoke

Instructions

Cover the beans with water and soak overnight.
Drain the beans and add to a large pot with the 4½ cups of water and the broth base. Bring to a boil, covered, over medium-high heat, then reduce the heat to medium and simmer for 20 minutes.
Add the tomatoes, tomato paste, onion, sweet potatoes, celery, garlic, paprika, chili powder, cumin, and liquid smoke and stir well.
Cover and cook for an additional 40 to 45 minutes, stirring occasionally, until the sweet potatoes are tender yet firm and the beans are tender. Add water as needed to replace moisture lost to evaporation, although the consistency should be thick.

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Hearty Vegetable Stew

Veronica Grace — Thu, 10 Jan 2013 17:00:59 +0000

A classic vegan slow cooker stew filled with delicious root vegetables such as yams, potatoes, turnips and carrots is just what you need on those cold, snowy days! This recipe makes great leftovers for a healthy lunch and is perfect for serving at a winter potluck.

Yield: Serves 6

Time: 1 hour 30 minutes

10 baby potatoes quartered or 2 medium potatoes cubed
1 yam or sweet potato, sliced or cubed
2 golden beets or turnips
3 carrots peeled and chopped
3 stalks of celery, chopped
1 onion, diced
6 cloves of garlic, minced
4 cups of low-sodium vegetable broth
8 fresh tomatoes or 1 28 ounce can of tomatoes
2 tablespoons sugar or 6 dates blended with water
1 teaspoon roasted cumin
2 teaspoon Herbs de Provence (or an Italian herb mix)
1 teaspoon smoked chipotle powder (optional)
Salt and Pepper to Taste

Instructions

Crockpot method: Blend the fresh tomatoes or the canned tomatoes with the herbs and dates or sugar. Taste. Add chipotle seasoning to taste.
You’re going to choose the sliced option for the yams/sweet potatoes so they don’t completely fall apart in the crock pot. Combine ingredients in crockpot, starting with the carrots at the bottom, then potatoes, beets/turnips, yam, celery, and onions. Pour tomato mixture over top.
Cook on low for 6-7 hours or high for 5 just until the potatoes are done and the vegetables are tender. Add Herbamare or salt and pepper and taste test and adjust seasonings if desired.
Serve.

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