Plant-Based Recipes | Forks Over Knives

Vegan Mushroom and Chickpea Pizza with Rosemary

Ellen Boeke — Thu, 11 Jan 2024 19:17:18 +0000

There are three things you need to make the perfect pizza: A crust that’s crispy on the outside but fluffy on the inside, a finger-licking sauce, and hearty toppings that fill up a rumbling tummy. Luckily, this recipe knocks the pizza trifecta out of the park. The homemade sofrito-style sauce is a blend of aromatic onion, bell pepper, garlic, and herbs, and it serves as a foundation of savory flavor atop the whole wheat crust. Meaty mushrooms, chewy chickpeas, and rich pine nuts make for a powerhouse topping trio that’s packed full of flavor and nutrients. A sprinkling of fresh herbs ties everything together once the pie is out of the oven so each slice strikes the perfect balance between fresh and filling.

For more inspiration, check out these tasty ideas:

Mini Deep-Dish Pizza Pies
Individual Grilled Pesto Pizzas
Grilled Street Corn Pizza
Apple Dessert Pizza
Or check out our full roundup of vegan pizza recipes!

Yield: Makes one 12-inch pizza

Time: 40 minutes

1 cup finely chopped yellow onion
¾ cup finely chopped red bell pepper
¾ cup finely chopped green bell pepper
3 cloves garlic, minced
½ teaspoon sea salt
4 to 6 tablespoons low-sodium vegetable broth
1 tablespoon no-salt-added tomato paste
2 teaspoons smoked paprika
1 recipe Homemade Oil-Free Pizza Dough
1 cup cooked or canned chickpeas, coarsely chopped if desired
1 cup thinly sliced fresh mushrooms
2 tablespoons pine nuts
1 teaspoon chopped fresh rosemary
¼ cup chopped fresh parsley (optional)

Instructions

Preheat oven to 400°F. For sofrito, in a large nonstick skillet combine onion, bell peppers, and garlic. Sprinkle with salt. Cover and cook over medium 12 to 14 minutes or until very soft, stirring occasionally and adding broth, 2 tablespoons at a time, as needed to prevent sticking and browning. Stir in tomato paste and paprika. If needed, stir in 1 to 2 tablespoons broth so mixture is somewhat loose.
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 sofrito over crust, leaving a ½-inch border. Top with chickpeas, mushrooms, and pine nuts. Bake 8 to 10 minutes or until crust is golden and crisp. Sprinkle with rosemary and parsley (if using).

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Roasted Pineapple with Fresh Mint

Mary Margaret Chappell — Tue, 09 Jan 2024 18:57:33 +0000

Three simple ingredients create a gorgeous fruit-forward dessert that’s 100% free of added sugar and fat. Roasting pineapple chunks turns their tart juices caramel-sweet, and the mellowed-out tropical flavor pairs beautifully with tangy pomegranate arils. Chopped fresh mint adds a mouthwatering aromatic component and invokes the flavor profile of a fancy tiki drink, sans alcohol. Plus, the juice collected from the cut-up pineapple doubles as a fruit syrup that you can spoon over this refreshing treat!

Tip: Use a silicone baking mat to roast the pineapple; it transfers heat better than foil or parchment.

For more pineapple dessert inspiration, check out these tasty ideas:

Yield: Makes 4 cups

Time: 40 minutes

1 large pineapple, peeled and cut into chunks, or 6 cups frozen pineapple chunks, thawed
6 to 8 fresh mint leaves, thinly sliced
½ cup fresh or thawed frozen pomegranate arils

Instructions

Preheat oven to 450°F. Line a baking sheet with a silicone baking mat. Place pineapple chunks in a colander over a large bowl; let stand 5 to 10 minutes to drain and catch juice. Stir mint into juice in bowl.
Spread pineapple chunks on the prepared baking sheet. Roast 25 minutes or until fruit begins to brown and caramelize on the edges, turning once or twice for even browning.
Transfer hot pineapple to the bowl with juice and mint; toss to coat. Serve warm, at room temperature, or chilled. Just before serving, fold in pomegranate arils. If you like, garnish with additional fresh mint.

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Spicy Cajun Hash on Grits

Nancy Macklin, RDN — Mon, 08 Jan 2024 19:26:10 +0000

Creamy grits and a jumble of spicy veggies make for a satisfying Southern-inspired meal. Here, we’ve cooked the grits with vegetable broth and garlic to create a savory base for the saucy Cajun hash. A colorful mixture of carrots, green beans, bell pepper, tomatoes, and kidney beans is seasoned with a Cajun spice blend that will bring the taste of the bayou to your dinner plate. The level of spiciness will depend on the brand of Cajun seasoning you choose, so be conscious about how much you use. To serve, spoon the hash over the grits, squeeze a lemon wedge over everything, and add a sprinkle of fresh parsley.

For more vegan Southern inspiration, check out these tasty ideas:

Jackfruit Jambalaya
Tempeh BBQ Sandwiches with Pineapple Slaw
Southern-Style Banana Pudding Parfaits
Or take a look at our full collection of vegan Southern recipes

Yield: Makes 5⅓ cups hash + 5 cups grits

Time: 60 minutes

1½ cups low-sodium vegetable broth
6 to 8 cloves garlic, minced
1½ cups dry stone-ground grits
1 cup chopped onion
1 cup chopped red bell pepper
1 cup chopped celery
1 cup chopped carrots
2 tablespoons salt-free Cajun seasoning
2 cups cherry tomatoes, halved
1 15-oz. can no-salt-added small red beans or kidney beans, rinsed and drained (1½ cups)
1 cup frozen cut green beans
Sea salt and freshly ground black pepper, to taste
2 tablespoons chopped fresh parsley
Hot pepper sauce
Lemon wedges

Instructions

In a large saucepan combine vegetable broth, 1 teaspoon of the garlic, and 4½ cups water. Bring to boiling. Gradually stir in grits. Reduce heat. Cook, uncovered, 40 to 50 minutes or until thickened and grits are tender, stirring frequently.
For hash, in an extra-large skillet cook onion, bell pepper, celery, carrots, and the remaining garlic over medium 5 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add Cajun seasoning; cook and stir 1 minute. Add tomatoes, red beans, and green beans. Cook 5 to 7 minutes or until tomatoes start to break down and green beans are tender, adding water as needed. Season with salt and black pepper.
Serve hash over grits. Sprinkle with parsley and serve with hot sauce and lemon wedges.

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Butternut Bisque with Parsley Pistou

Ellen Boeke — Fri, 05 Jan 2024 18:15:19 +0000

Silky smooth, packed full of flavor, and topped with a French-inspired variation on pesto, this butternut squash bisque is what soup dreams are made of. The orange-hued base features sautéed onions, garlic, and thyme to create a rich bisque where every slurp tastes like a spoonful of liquid gold. The secret to producing the perfect velvety texture is to add a can of creamy butter beans into the mix and puree everything with an immersion blender. Once spooned into bowls, a drizzle of pepita and parsley pistou—a sauce that normally features basil and olive oil—is ideal for swirling into the soup. Serve this butternut bisque with a side of crusty whole grain bread for an extra hearty meal.

For more soup inspiration, check out these tasty ideas:

Yield: Makes 10 cups

Time: 35 minutes

¼ cup raw pepitas or raw cashews
2 cups packed fresh flat-leaf parsley
2 tablespoons nutritional yeast
2 tablespoons white wine vinegar
3 cloves garlic, coarsely chopped
¼ teaspoon dried oregano, crushed
1 cup chopped onion
4 cloves garlic, minced
2 lb. butternut squash, peeled and cut into 1-inch cubes
4 cups low-sodium vegetable broth
2 15-oz. cans no-salt-added butter beans, rinsed and drained (3 cups)
1 cup unsweetened, unflavored plant-based milk
½ teaspoon dried thyme, crushed
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper

Instructions

For pistou, place pepitas in a bowl. Cover with boiling water. Let soak 10 minutes; drain. Place pumpkin seeds in a food processor with parsley, yeast, vinegar, the 2 chopped garlic cloves, and the oregano. Process until nearly smooth, adding water, 1 tablespoon at a time, as needed to reach desired consistency.
In a 5- to 6-quart Dutch oven cook onion over medium 5 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add minced garlic; cook and stir for 30 seconds. Add squash and broth. Bring to boiling; reduce heat. Cover and simmer for 15 minutes or until squash is very tender, stirring occasionally.
Add the remaining ingredients. Using an immersion blender, blend soup until smooth. (Or transfer to a blender in batches; cover and blend until smooth. Return to pot.) Heat through. Serve soup with a swirl of pistou.

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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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Crunchy Hash Brown Waffles with Applesauce

Darshana Thacker Wendel — Wed, 03 Jan 2024 18:10:48 +0000

Not sure what to do for breakfast? These crispy, crunchy hash brown waffles are the answer to your morning meal woes. Unlike standard hash browns that only feature shredded potatoes, this nifty recipe sneaks in extra veggies by incorporating carrot and cabbage into the batter. A nonstick waffle maker does a great job of turning out oil-free waffles and creating perfect little pockets to hold your favorite toppings. Serve these waffles with unsweetened applesauce and a homemade Tofu Sour Cream for a latke vibe, or try them with sriracha sauce or ketchup instead.

From Forks Over Knives: Flavor!

For more unique waffle recipes, check out these tasty ideas:

Yield: Makes 6 waffles

Time: 45 minutes

12-oz. package extra-firm tofu, drained
3 tablespoons lemon juice
1 tablespoon white wine vinegar
¾ teaspoon sea salt
¼ teaspoon yellow mustard
8 oz. russet or Yukon gold potatoes, cut into large pieces (about 2 cups)
1 large carrot, peeled and cut into large pieces (about 1 cup)
3 oz. green cabbage, cut into large pieces (1 cup)
¾ cup oat flour
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon baking powder
⅛ teaspoon freshly ground black pepper
½ cup unsweetened, unflavored plant-based milk
Unsweetened applesauce

Instructions

For Tofu Sour Cream, in a blender combine tofu, lemon juice, white wine vinegar; ½ teaspoon sea salt, and the yellow mustard. Cover and blend until smooth and creamy. Refrigerate until ready to use.
Preheat oven to 250°F. Place a cooling rack inside a baking sheet.
In a food processor combine potatoes, carrot, and cabbage; pulse until finely chopped. Transfer chopped vegetables to a large nonstick skillet; cook over medium-low about 5 minutes or until potatoes are almost tender, stirring occasionally.
In a medium bowl stir together the remaining ¼ teaspoon salt, and the next five ingredients (through pepper). Add flour mixture and milk to potato mixture; mix well.
Preheat waffle maker according to manufacturer’s directions. Spoon ½ cup of the potato mixture into the waffle maker. Close lid; cook about 5 minutes or until waffle loosens easily when you lift the lid. (If waffle splits when you lift the lid, close it and cook 1 minute more.)
Remove waffle from waffle maker, and place it on the prepared rack in oven to keep warm. Repeat with remaining potato mixture to make additional waffles. Serve waffles warm with applesauce and Tofu Sour Cream (if using).

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Tuscan White Bean Burgers

Darshana Thacker Wendel — Tue, 02 Jan 2024 18:16:03 +0000

A good veggie burger should stick together without crumbling, fill your belly as a main course, and be packed full of flavor. These white bean burgers easily knock those requirements out of the park. Inspired by the aromatic flavors of Tuscany, each patty is seasoned with Italian herbs and features the umami-rich flavor of trumpet mushrooms. Cannellini beans, brown rice, carrots, green beans, and celery also make their way into the mix, ensuring each bite is bursting with healthy produce. (When cooking the patty mixture, the skillet needs to be wide to give a large surface for the liquid to cook off. If the mixture is too moist, you can spread it on a baking sheet and bake for 20 minutes at 300°F before shaping it into patties and baking again as directed in Steps 3–5.) Once the patties are out of the oven, assemble your sandwich on whole wheat buns and garnish with your favorite toppings and sauces.

Tip: When shopping for burger buns, look for oil-free options that list 100 percent whole grains on the label. We recommend the whole grain buns from the Food for Life Ezekiel 4.9 product line.

For more mealtime inspiration, check out these tasty ideas:

Pineapple Teriyaki Burgers
Sun-Dried Tomato and Chickpea Sliders
Air-Fryer Portobello Burgers with Thousand Island Aïoli
Or take a look at our full collection of veggie burgers

Yield: Makes 12 burgers

Time: 80 minutes

1 cup finely chopped onion
2 cups finely chopped fresh trumpet mushrooms (about 4 oz.)
2 cups finely chopped carrots
2 cups finely chopped green beans
1 cup finely chopped celery
¼ cup chopped fresh Italian parsley
12 cloves garlic, minced
2 15-oz. cans cannellini beans, rinsed and drained (3 cups)
1 cup cooked short grain brown rice
4½ teaspoons dried Italian seasoning, crushed
1 tablespoon white wine vinegar
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
¼ teaspoon crushed red pepper (optional)
Yellow mustard
Ketchup
12 whole grain burger buns
12 romaine lettuce leaves
2 tomatoes, thinly sliced
1 small red onion, thinly sliced

Instructions

In a food processor combine the first seven ingredients (through garlic). Pulse into small bits.
Transfer mixture to a large skillet. Cook over medium 15 minutes or until moisture has cooked off, stirring frequently. (Do not add any liquid.) Add the next seven ingredients (through crushed red pepper, if using). Mix well and coarsely mash. Remove from heat; cool.
Preheat oven to 350°F. Line a baking sheet with parchment paper.
Shape bean mixture into twelve 3-inch patties, using ⅓ cup mixture per patty, and arrange on prepared baking sheet. Bake 35 to 40 minutes or until evenly browned.
Spread mustard and ketchup on buns. Add lettuce, burgers, tomato slices, and onion slices. If desired, sprinkle with additional parsley.

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Butternut Squash with Orange Glaze

Ellen Boeke — Fri, 29 Dec 2023 16:00:00 +0000

Not sure what to do with that extra butternut squash lying around? We’ve got you covered: Chop it into cubes, coat it in a tasty orange glaze, and then roast it to tender perfection. The citrusy marinade features garlic and allspice to bring some savory balance to the zesty fruit, while a dash of maple syrup complements the squash’s natural sweetness. Serve this as a side dish during the winter months when you’re craving something warm, bright, and nourishing. This butternut squash recipe would also be great to incorporate into grain bowls to add a yummy root veggie component!

For more inspiration, check out these tasty ideas:

Curried Butternut Squash and Cauliflower Stew
Butternut-Bulgur Chili
Butternut Squash Steak Supper
Or take a look at our full collection of butternut squash recipes

Yield: Makes 4 cups

Time: 55 minutes

1½ teaspoon orange zest
½ cup orange juice
1½ tablespoons pure maple syrup
1½ lb. butternut squash, peeled and cut into bite-size pieces (about 6 cups)
3 cloves garlic, minced
⅛ teaspoon ground allspice

Instructions

Preheat oven to 400°F. Line a rimmed baking sheet with foil or parchment paper.
In a large bowl stir together orange juice and zest, maple syrup, garlic, and allspice. Add squash; toss to coat. Spread evenly in prepared pan. Season with pepper. Cover loosely with foil and roast 30 minutes.
Uncover and roast 10 to 15 minutes more or until tender, stirring once or twice.

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Curried Sweet Potato Soup

Darshana Thacker Wendel — Thu, 28 Dec 2023 16:00:00 +0000

Velvety smooth and packed full of luscious flavor, this curried sweet potato soup is ideal for cozying up to on cold nights. Bell peppers and onion are roasted alongside the sweet potatoes to draw out their natural sweetness, and then all the veggies are tossed in a blender with curry powder, red pepper flakes, garlic, and apple cider vinegar for a touch of acidity. If you have a high-speed blender, you can heat the soup on your blender’s soup setting and skip reheating it in a pot. Once the soup is ready to serve, top each bowl with crunchy pumpkin seeds for some nice textural contrast, and dig in.

For more sweet potato soup recipes, check out these tasty ideas:

Yield: Makes 7 cups

Time: 65 minutes

2½ lb. sweet potatoes, peeled and cut into 2-inch wedges or chunks
2 large red bell peppers, cut into big chunks
1 medium yellow onion, cut into 2-inch wedges or pieces
6 cloves garlic
4 cups low-sodium vegetable broth
½ teaspoon curry powder
¼ to ½ teaspoon crushed red pepper
1½ teaspoon apple cider vinegar
Sea salt, to taste
1 tablespoon pumpkin seeds

Instructions

Preheat oven to 375°F. Line two baking sheets with parchment paper. Spread sweet potatoes, bell peppers, onion, and garlic on prepared baking sheets. Bake 40 minutes or until potatoes are tender.
Transfer baked vegetables to a blender; add broth. Cover and blend until smooth. (Blend in batches, if necessary.) Transfer to a large pot. Stir in curry powder and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes to blend flavors.
Stir in vinegar and season with salt. Top servings with pumpkin seeds and additional crushed red pepper.

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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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