Our Recipes: Vegan Snacks & Appetizers | Forks Over Knives

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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Greek Stuffed Mini Peppers

Carla Christian, RD, LD — Fri, 17 Nov 2023 18:11:56 +0000

Take your taste buds on a trip to the Greek islands with these stuffed mini peppers that make the most of Mediterranean flavors. Creamy cannellini beans are mashed with zesty lemon juice, aromatic oregano, and a pinch of salt to make a deliciously simple filling. Stuff each pepper half with the bean mixture, sprinkle with fresh parsley, and serve tapas-style at your next dinner party. To make this recipe your own, feel free to add other soft green herbs to the bean mixture or drizzle with a little balsamic vinegar. You can store any leftovers in an airtight container in the refrigerator for up to three days.

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

Yield: Makes 12 stuffed pepper halves

Time: 10 minutes

1 15-oz. can cannellini beans, rinsed and drained (1½ cups)
1 tablespoon lemon juice
½ teaspoon lemon zest
½ teaspoon dried oregano, crushed
Sea salt, to taste
Freshly ground black pepper, to taste
6 miniature bell peppers, halved lengthwise and seeded
3 tablespoons chopped fresh parsley (optional)

Instructions

In a medium bowl combine beans, lemon juice, lemon zest, and oregano. Mash mixture until nearly smooth. Season with salt and black pepper.
Spoon bean mixture into bell pepper halves. Sprinkle with fresh parsley (if using) and additional lemon zest.

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Air-Fried Southwest Spring Rolls

Ellen Boeke — Fri, 13 Oct 2023 17:28:47 +0000

Sink your teeth into a creative combination of Southwest taco flavors wrapped up in the form of a spring roll. Mushrooms, chickpeas, and walnuts are finely chopped in a food processor and seasoned with a blend of smoky spices and herbs to create a savory plant-based chorizo that serves as the base of each roll. Smashed pinto beans, cilantro, scallions, and fresno chile are layered into each rice paper wrapper before everything is wrapped up like a baby burrito and toasted to crispy perfection in the air fryer. Serve with a side of salsa for dipping, and prepare to take your taste buds on a wildly delicious journey! If you want to switch it up, you can also try these spring rolls fresh and unfried.

Tip: Choose a salsa that is on the thicker side but not too chunky or piecey; that way it will stick to the spring rolls when dipped.

Note: Some chili powders are cut with wheat flour, making them unsuitable for people with gluten allergies. If gluten is a concern, make sure to check the ingredient to ensure it is pure chili powder.

For more healthy air-fryer recipes, check out these tasty ideas:

Air-Fryer Eggplant Parmezzan with Pasta
Air-Fryer Taquitos with Cauliflower and Black Beans
Air-Fryer Portobello Burgers with Thousand Island Aïoli
Or take a look at our full collection of vegan air-fryer recipes

Yield: Makes 12 spring rolls

4 oz. fresh cremini mushrooms, sliced
1½ tablespoons mild chili powder (see note in intro)
1 teaspoon ground ancho chile powder (see note in intro)
1 teaspoon ground cumin
¾ teaspoon dried oregano, crushed
½ teaspoon ground coriander
¼ teaspoon garlic powder
¼ teaspoon smoked paprika
⅛ teaspoon ground cinnamon
1 15-oz. can no-salt-added chickpeas, rinsed and drained (1½ cups)
¼ cup chopped walnuts, toasted
3 tablespoons lime juice
12 brown rice paper wrappers
1 15-oz. can no-salt-added pinto beans, rinsed and drained (1½ cups), mashed
½ cup sliced scallions
1 fresno chile, seeded and very thinly sliced
36 fresh cilantro leaves
1 cup fresh salsa (see tip in intro)

Instructions

For mushroom chorizo, in a large skillet cook mushrooms over medium-high 6 to 8 minutes or until lightly browned and liquid has evaporated, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
In a large bowl stir together the next eight ingredients (through cinnamon). In a food processor combine mushrooms, chickpeas, walnuts, and 1 tablespoon of the lime juice. Pulse until chopped. Add chickpea mixture to seasonings in bowl; stir well to combine.
Create an assembly station with rice paper wrappers, mushroom chorizo, mashed pinto beans, scallions, fresno chile (if using), and cilantro. Fill a wide shallow bowl halfway with warm water and place near wrappers with a cutting board.
To assemble, gently slide one wrapper into the bowl of water; let soak 15 to 20 seconds. Remove wrapper from water, letting excess water drip off, and place on the cutting board. (Wrapper will continue to soften.) Across the middle and the edge farthest from you, arrange a row of three cilantro leaves. Scatter a few fresno chile slices over wrapper. On the edge closest to you, carefully spoon 1 tablespoon mashed beans. Top with 2 tablespoons mushroom chorizo and sprinkle with scallions.
Fold the nearest edge of the wrapper up and over the filling, tucking it under and pulling the roll toward you. Hold the fold in place with a thumb on either side and fold in left and right sides. Continue rolling until wrapper is tightly rolled up. Repeat with remaining wrappers and filling ingredients to make 12 spring rolls.
Preheat air fryer to 390°F. Working in batches, brush spring rolls with the remaining 2 tablespoons lime juice. Place spring rolls evenly spaced in air- fryer basket. Air-fry 6 to 8 minutes or until browned, turning once halfway through cooking time. Keep cooked spring rolls warm in a 200°F oven. Serve with salsa for dipping.

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Tabbouleh-Style Stuffed Tomatoes

Mary Margaret Chappell — Wed, 04 Oct 2023 17:24:57 +0000

Hollowed-out beefsteak tomatoes make for delicious edible vessels and provide a fresh contrast to the punchy flavors of herbed tabbouleh in this Middle Eastern–inspired snack. Tabbouleh is traditionally made with bulgur, but our quick-and-easy version uses quinoa and whole wheat orzo pasta to create a satisfying mix of grains that soak up the tongue-tingling flavors of mint, parsley, and lemon. Cucumber, avocado, and the scooped-out tomato cores are added to the refreshing mixture and spooned back inside the edible tomato shells. Ideal for serving as a side dish, a party appetizer, or a light lunch, these eye-catching snacks are a tasty and beautiful way to use up the last of tomato season’s bounty.

For more tomato-forward recipes, check out these tasty ideas:

Yield: Makes 8 stuffed tomatoes

½ cup chopped onion
¼ cup dry quinoa, rinsed and drained
2 cloves garlic, minced
¼ cup dry whole wheat orzo
8 beefsteak tomatoes
1 cup finely chopped cucumber
1 cup finely chopped avocado
½ cup chopped scallions
¼ cup chopped fresh mint
¼ cup chopped fresh parsley
¼ cup lemon juice
Sea salt, to taste
Freshly ground black pepper, to taste

Instructions

In a medium saucepan combine onion, quinoa, garlic, and 1½ cups water. Bring to boiling; reduce heat. Cover and simmer 10 minutes.
Stir in orzo. Cover and simmer 7 to 8 minutes more or until orzo is al dente, stirring occasionally (watch for foaming). If the mixture looks too soupy, uncover pan and cook 1 to 2 minutes more or until excess moisture is nearly gone, stirring constantly. Cover; let cool to room temperature.
Slice tops off tomatoes; core tomatoes. Scoop out the flesh from centers into a fine-mesh sieve set over a bowl, leaving ½-inch tomato shells. Place shells, upside down, on a paper towel-lined tray.
Chop the tomato flesh; discard liquid. In a medium bowl combine the cooled quinoa-orzo stuffing and chopped tomato flesh. Add cucumber, avocado, scallions, mint, parsley, and lemon juice. Season with salt and pepper. Spoon stuffing mixture into tomato shells, mounding as necessary.

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Homemade Vegan Sopes with Refried Beans

Darshana Thacker Wendel — Mon, 02 Oct 2023 17:29:58 +0000

A traditional dish in Mexican cuisine, sopes are like very thick corn tortillas with slightly raised edges that hold in a tasty filling and are easy to make from scratch. In this scrumptious recipe, the sopes are formed by combining masa harina, sea salt, and water into a soft dough and rolling it into a log, which is then cut like a tube of store-bought cookie dough. Grilling them in a skillet ensures they’re crispy on the outside and tender on the inside so your choice of toppings has the perfect base to highlight all the finger-licking flavors. To make things extra simple, we’ve topped these vegan sopes with canned refried beans, store-bought guacamole, and premade pico de gallo. Simply open a few packages, load up each sope, and chow down on some bite-size snacks that are perfect for serving up as a party appetizer. A few sopes also makes a great meal!

Tip: To reheat leftover sopes, preheat oven to 350°F. Place masa bases on a baking sheet; top each with 1 tablespoon bean mixture. Bake 20 minutes or until heated through. Arrange on a serving platter and top with pico de gallo and guacamole.

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

Breakfast Tostadas
Savory Tamale Breakfast Bowls
Mushroom Chorizo Tacos con Papas
Or take a look at our full collection of vegan Mexican-inspired recipes

Yield: Makes 12 sopes

1 cup + 2 tablespoons masa harina
½ teaspoon sea salt (optional)
½ of a 15-oz. can oil-free refried beans (1 cup)
½ teaspoon taco seasoning (optional)
1 cup purchased fresh pico de gallo or salsa, plus more for serving
1 cup purchased guacamole

Instructions

In a bowl combine masa harina, salt (if using), and 1 cup water. Mix until a soft dough forms. The dough should be moist, not crumbly.
Roll dough into a log. Cut log into 12 equal pieces. Roll pieces into balls; press balls into 2½-inch disks. Heat a griddle or large nonstick skillet over medium. Add disks to griddle, fitting as many as you can at one time. Cook 10 minutes or until disks are browned around the edges; flip disks and cook until lightly browned.
Transfer cooked disks to a platter and let sit until just cool enough to handle. Pinch the edges of each disk to create a slightly raised edge.
For filling, in a small pan stir together refried beans and taco seasoning (if using). Cook over medium until heated through.
To assemble sopes, drop 1 tablespoon of bean mixture onto each masa base, then top with the pico de gallo and guacamole. Serve extra pico de gallo on the side.

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Cherry Oat Snack Balls

Shelli McConnell — Mon, 25 Sep 2023 16:59:16 +0000

Feeling that afternoon slump? Keep a batch of these cherry oat snack balls on hand to boost your energy levels and ensure your tummy stays happy. A nutrient-dense combination of oats, dates, nut butter, chia seeds, and dried cherries are rolled into bite-size balls for the perfect healthy treat during busy days or after school. The warming flavors of cinnamon and vanilla are infused into each bite, and a few tablespoons of orange juice add a subtle fruity sweetness that ties everything together. This recipe is incredibly versatile, so feel free to add in other nuts, seeds, or dried fruit, or even stir in some vegan chocolate chips; it’s a totally customizable snack experience.

Tip: Want to make this recipe gluten-free? Use certified gluten-free oats.

For more kid-friendly snacks, check out these tasty ideas:

Yield: Makes 16 to 20 snack balls

1 cup regular rolled oats
6 pitted Medjool dates, coarsely chopped
2 tablespoons natural peanut butter or almond butter
2 tablespoons orange juice
1 tablespoon pure maple syrup
1 tablespoon chia seeds
½ teaspoon pure vanilla extract
¼ teaspoon ground cinnamon
Pinch sea salt
½ cup dried tart cherries

Instructions

Put the first nine ingredients (through salt) in a food processor; add lid. Turn it on and let it run until mixture sticks together. Add cherries through the feed tube; push the pulse button just until the cherries are evenly combined in the mixture. Use a spoon to transfer mixture to a bowl.
Use your hands to shape mixture into 1-inch balls (2 to 3 teaspoons for each ball). Place balls in a single layer in an airtight container; add lid. Store in the refrigerator up to 1 week or freeze up to 1 month.

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Pinto Bean Spread

Lois Ellen Frank, PhD, and Walter Whitewater — Fri, 08 Sep 2023 17:42:12 +0000

The following recipe is adapted from Seed to Plate, Soil to Sky: Modern Plant-Based Recipes Using Native American Ingredients by Lois Ellen Frank with culinary adviser Walter Whitewater. Read our Q&A with chefs Frank and Whitewater here.

Chef Walter grew up eating pinto beans all the time, and he loves this bean spread served on sandwiches, toast, and with freshly cut vegetables for a family gathering or celebration. I use this spread on my toast in the morning for a quick, nutritious breakfast. For an ancestral twist, try making it with brown tepary beans (S-oam Bavi), white tepary beans (S-totoah Bavi), and black tepary beans (S-chuuk Bavi). We find that blackening garlic is well worth the extra 10 minutes of prep time. It softens the flavor of raw garlic and brings an earthy quality to any dish.

For more vegan spreads, check out these tasty ideas:

Yield: 3 cups

1 cup peeled garlic cloves
1 pinch dried thyme
Sea salt, to taste
Freshly ground black pepper, to taste
2 15.5-oz. cans no-salt-added pinto beans (3 cups)
¼ cup lemon juice
1 teaspoon mild New Mexico red chile powder (optional)

Instructions

For Blackened Garlic, heat a small cast-iron skillet over high. Add garlic cloves to hot skillet. Cook 3 minutes or until garlic starts to blacken. Cook and stir 3 minutes more or until garlic is lightly blackened on all sides. Add dried thyme and a pinch each of sea salt and freshly ground black pepper; toss to coat. Transfer to a cutting board; let cool. Mince garlic.
Drain pinto beans, reserving liquid. Rinse and drain beans. If you like, reserve a few beans for garnish.
In a food processor combine beans and 3 tablespoons Blackened Garlic; process until smooth. Add lemon juice and chile powder (if using). Season with salt and black pepper. Process until creamy. (There should be no lumps.) Add reserved liquid from the pinto beans, 1 to 2 tablespoons at a time, as needed to reach desired texture. Top with reserved beans (if using) and additional chile powder. Serve Pinto Bean Spread immediately or store in an airtight container in the refrigerator up to 3 days. Store leftover Blackened Garlic in a separate airtight container in the refrigerator up to 4 days.

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Air-Fried Vegan Lumpia

Cleodia Martinez — Tue, 05 Sep 2023 17:25:51 +0000

The crispy Filipino spring rolls known as lumpia are traditionally stuffed with minced meat and vegetables, but this vegan version from Cleodia Martinez features a succulent filling of mushrooms, mashed sweet potato, and quinoa for extra texture. The veg-forward stuffing is infused with simple but flavorful seasonings, and the delicate wrappers get delightfully crispy in the air fryer sans oil. Make sure to look for egg-free lumpia wrappers in the frozen section of Asian markets, and while you’re there pick up some spiced vinegar to use as a dipping sauce. If you can’t find the vinegar, feel free to use reduced-sodium soy sauce, Sriracha, hoisin sauce, or any other tasty sauce that you think would pair well with crunchy, savory air-fried lumpia. Happy snacking!

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

Yield: Makes 16 lumpia

1 cup diced peeled sweet potato
1½ cups cooked quinoa
½ cup thinly sliced fresh shiitake mushrooms, stems removed
¼ cup fresh or thawed frozen green peas
1 teaspoon onion powder
Sea salt, to taste
Freshly ground black pepper, to taste
Eight 8-inch frozen round lumpia wrappers, thawed
Spiced vinegar, such as Datu Puti Spiced White Vinegar (optional)

Instructions

Place sweet potato in a large pot with enough water to cover. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes or until tender; drain. Transfer sweet potato to a large bowl. Mash until creamy. Let cool 5 minutes.
Add the next five ingredients (through salt and pepper) to the mashed potato. Stir to combine filling.
Cut lumpia wrappers in half to make 16 semicircles.
Prepare an assembly station with the wrappers, a large cutting board, a bowl of water, and a large platter.
Place flat edge of a wrapper semicircle near you on cutting board. Place about 2 tablespoons of the filling near flat edge, leaving a ½-inch margin. Fold in sides and roll up like a burrito. Dip a finger into bowl of water and run along the seam to seal. Transfer to platter. Repeat with the remaining filling and wrappers.
Preheat an air fryer to 380°F. Place assembled lumpia in a single layer in airfryer basket. (You may need to work in batches.) Air-fry 6 to 8 minutes or until crisp. Serve lumpia with spicy vinegar for dipping (if using).

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Roasted Tomato, White Bean, and Olive Bruschetta

Nancy Macklin, RDN — Fri, 28 Jul 2023 18:06:18 +0000

The natural sugar content of campari tomatoes makes them perfect for roasting because they get deliciously soft and sweet the longer they bake. This easy bruschetta dish combines the juicy tomatoes with hearty cannellini beans, briny olives, tangy red onion, and a sprinkling of fresh Italian herbs before popping everything in the oven so the flavors can meld together. If you’re tempted to eat the veggie mixture straight out of the pan, we wouldn’t blame you! But this succulent recipe tastes even better when it’s spooned onto slices of toasted whole wheat bread for an appetizer-style snack. Be sure to drizzle the delicious pan juices over the toasts to infuse each bite with extra Mediterranean flair. You can also serve this flavorful tomato mixture over pasta or whole grains.

For more bruschetta recipes, check out these tasty ideas:

Yield: Makes 8 cups

2 15-oz. cans no-salt-added cannellini beans, rinsed and drained (3 cups)
2½ cups slivered red onion
½ cup Castelvetrano olives, halved and/or quartered
6 cloves garlic, slivered
¼ cup fresh herb sprigs, such as oregano, basil, thyme, and/or rosemary
2 lb. Campari tomatoes, halved and/or quartered, and/or whole cherry tomatoes on the stem
¼ cup white wine or low-sodium vegetable broth
2 tablespoons white balsamic vinegar
Cracked black pepper
1 loaf whole grain French bread, sliced and toasted, or 12 oz. dry whole wheat pasta, cooked according to package directions, or 4 cups hot cooked quinoa or other grain

Instructions

Preheat oven to 400°F. Line a 15×10-inch baking pan with parchment paper or a silicone baking mat. Arrange beans in center of pan in a 1-inch-thick oval. Top with onion, olives, garlic, and herb sprigs. Top with tomatoes. Drizzle with wine and vinegar. Bake 35 to 40 minutes or until tomatoes start to brown and are very soft. Sprinkle with pepper.
Spoon tomato mixture over toasted whole wheat French bread, pasta, quinoa, or other whole grains.

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Vegan French Onion Dip

Ellen Boeke — Tue, 25 Jul 2023 17:23:04 +0000

Scoop up this creamy vegan French onion dip with pita chips and veggies while you wait for the main course to come off the grill or out of the kitchen. Perfect for BBQs or birthday parties, this recipe delivers the same sweet, tangy flavor you love about onion dips without the unhealthy ingredients. Silken tofu forms the velvety base while fresh thyme, mustard, and red wine vinegar work in tandem with the caramelized onions to tantalize your taste buds. Apart from serving this dip as an appetizer, you could also use it as a sandwich or burger spread to up the umami. Store extras in an airtight container in the fridge for up to five days—although we doubt there will be any leftovers after you take your first bite!

For more snackable vegan dips, check out these tasty ideas:

Yield: Makes 2 cups dip

2 6-inch whole wheat pita rounds
1½ cups chopped sweet onion
1 sprig fresh thyme
1 12-oz. package soft silken tofu
2 teaspoons red wine vinegar
½ teaspoon dry mustard
½ teaspoon garlic powder
¼ teaspoon sea salt, or to taste
2 tablespoons chopped fresh chives
Bottled hot sauce, to taste (optional)
Crudités: carrot and celery sticks, broccoli and cauliflower florets, jicama chips, and bell pepper strips

Instructions

Preheat oven to 350°F. Split pita rounds in half horizontally; cut each half into six wedges (24 wedges total). Place pita wedges on prepared baking sheet. Bake 10 to 12 minutes or until golden brown. Let cool.
Meanwhile, in a large nonstick skillet cook onion and thyme, covered, over low 8 to 12 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Uncover and increase heat to medium-high. Cook 3 to 4 minutes or until well browned. Add 1 to 2 tablespoons water, stirring to remove any browned bits from bottom of skillet. Remove and discard thyme. Transfer onion to a bowl; let cool.
In a blender combine the next five ingredients (through salt). Cover and blend until creamy. Transfer to bowl with onion. Add chives. Stir to combine. Season with hot sauce (if using). Cover and chill until ready to serve. Serve dip with pita chips and crudités.

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