All posts by : Isabella Hawke

Lentil Vegetable Stew

The secret ingredient in this vegan one-pot meal is a salty strip of kelp called kombu, which is widely used in Japanese cuisine. While this stew would taste good without it, this clever addition adds a mushroom-like umami richness to the broth that is utterly delicious and will have you slurping up each spoonful with glee. This dish is also incredibly versatile and acts as a catch-all meal for when you need to use up the leftover ingredients in your fridge.

Ever wonder what to do with the unused dried beans  and vegetables that accumulate in your pantry and fridge? This recipe lets you turn them into a big, flavorful stew that warms you from the inside out. Leftover produce is seasoned with your favorite spice blend and simmered in a savory broth that infuses lentils or beans with tender flavor. Serve with a side of whole wheat crackers for a satisfying supper! 

Tip: When making a bean or lentil stew, you can dial up the flavor (and the comfort factor) by adding one or more of the following digestion-enhancing spices and flavor boosters when cooking the legumes: 1 large bay leaf (remove before serving), ¼ teaspoon fenugreek seeds or ⅛ teaspoon ground fenugreek, 1 teaspoon fennel seeds or ½ teaspoon ground fennel, 1-inch cinnamon stick, or 2-inch strip kombu (remove before serving).

INGREDIENTS

• 2 cups finely chopped onions
• 2 cups finely chopped mushrooms
• 1½ cups assorted dry lentils and/or legumes
• 4 cloves garlic, minced
• 4½ teaspoons grated fresh ginger
• 1 2-inch strip kombu (optional)
• 1 to 2 teaspoons spice blend of your choice, such as Italian, Cajun, Mexican, Thai, or ras el hanout
• 2 cups chopped fresh or frozen assorted vegetables
• ⅔ cup canned diced tomato
• 2 tablespoons lemon juice
• Sea salt, to taste
• Freshly ground black pepper, to taste
• Steamed grains, whole grain crackers, or bread

INSTRUCTIONS

1. In a Dutch oven cook the first five ingredients (through ginger) over medium 10 minutes or until onions start to turn golden brown, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
2. Add 6 cups water, the kombu (if using), and desired spice blend. Bring to boiling; reduce heat. Simmer, covered, 50 minutes or until lentils and/or legumes are tender. Add vegetables and tomato. Cook 10 minutes or just until tender.
3. Add lemon juice; season with salt and pepper. Taste and adjust seasonings. Remove and discard kombu. Serve warm with steamed grains, crackers, or bread.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

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Asparagus, Potato, and Butter Bean Soup

One of our most beloved soup recipes of all time, this savory stew is bursting with tender butter beans, earthy asparagus, and hearty potatoes. Sautéed leeks provide a mellow sweetness, while mustard seeds and fresh dill deepen the complexity of the nourishing broth. 

Tender asparagus spears, hearty potatoes, and creamy butter beans pair wonderfully in this tasty springtime soup that tastes great year-round. Aromatic dill and spicy cayenne bring bursts of bright flavor to the mellow veggie broth, while chunks of hearty potatoes add satisfying substance. Serve this quick and easy recipe alongside a loaf of crusty whole wheat bread to soak up the flavorful broth!

INGREDIENTS

• 3 cups sliced leeks
• 6 cups low-sodium vegetable broth
• 6 cups cubed Yukon gold potatoes (2¼ lb.)
• 2 15-oz. cans low-sodium butter beans, undrained
• 1 teaspoon mustard seeds
• ¼ teaspoon cayenne pepper
• 1 lb. asparagus spears, trimmed and cut into 1-inch pieces
• 2 tablespoons chopped fresh dill
• 1 tablespoon white balsamic vinegar
• Sea salt, to taste
• Freshly ground black pepper, to taste
• Sliced scallions or fresh chives

INSTRUCTIONS

1. In a large pot cook leeks over medium 4 minutes, stirring occasionally and adding broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add remaining broth and the next four ingredients (through cayenne pepper). Increase heat to high. Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until potatoes are tender. Using a fork, mash a few potatoes and beans to help thicken the soup.
2. Add asparagus and 1 tablespoon dill. Cook about 5 minutes or until asparagus is tender. Stir in vinegar. Season with salt and black pepper. Sprinkle servings with the remaining dill and the scallions.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

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Microwave Sweet Potato and Kale Chili

There’s no simpler meal than this flavor-packed microwave chili. Sweet potatoes, tomatoes, white beans, and kale join forces to deliver a satisfying stew that needs just a few minutes in the micro to get scrumptiously saucy. Served over brown rice, you’ll love having this recipe in your back pocket on days where you don’t want to labor over a hot stove.

This tantalizing stew has all the key ingredients of a good vegetarian chili: tender taters, hearty beans, nutrient-dense veggies, and a medley of smoky spices. The best part about this recipe is that it doesn’t require leaning over a hot stove for an hour: All you need is 20 minutes and a microwave! Make this easy recipe when you’re in a rush so you can fuel up on healthy ingredients that will keep you full and fortified. Feel free to add in corn, chickpeas, or extra tomatoes to customize this delectable dish. Serve over brown rice, and enjoy!

Tip: Look for shelf-stable pouches of cooked brown rice. Some can be microwaved in their pouch to heat. Be sure to follow the package directions.

INGREDIENTS

• 8 oz. dry whole wheat linguine
• 4 large carrots, peeled into ribbons
• 4 large parsnips, peeled into ribbons
• 12 scallions (green onions), trimmed and halved
• 8 radishes, thinly sliced
• 1 15-oz. can chickpeas (1½ cups)
• ¼ cup currants or raisins
• 1 clove garlic, minced
• ¼ teaspoon crushed red pepper
• ¼ cup fresh basil leaves

INSTRUCTIONS

1. In a microwave-safe bowl combine the first five ingredients (through garlic powder). Cover and microwave 10 to 13 minutes or until sweet potatoes are just tender when pierced with a fork, stirring once or twice.
2. Stir in beans and kale. Cover and microwave 3 to 4 minutes or until kale is wilted. Season with salt. Mix well.
3. Heat rice in microwave 2 minutes. Serve chili over rice.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

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Root Vegetable Ribbons

This radiant root veggie pasta features thinly sliced carrots, parsnips, and radishes that blend in with hearty whole wheat noodles. Chickpeas add extra heft while currants bring in bursts of juicy sweetness to balance out the earthy produce. Sprinkle with chopped basil, and voilá! You have a one-pot meal that will satisfy even the pickiest eaters.

A vegetable peeler is all you need to shave vegetables into ribbons. The thin ribbons weave among strands of linguine while infusing pasta with flavor via the cooking water. This comforting pasta dish has an impressive presentation but comes together in just 20 minutes. Interested in more popular recipes? Check out more of our healthy vegan recipes.

INGREDIENTS

• 8 oz. dry whole wheat linguine
• 4 large carrots, peeled into ribbons
• 4 large parsnips, peeled into ribbons
• 12 scallions (green onions), trimmed and halved
• 8 radishes, thinly sliced
• 1 15-oz. can chickpeas (1½ cups)
• ¼ cup currants or raisins
• 1 clove garlic, minced
• ¼ teaspoon crushed red pepper
• ¼ cup fresh basil leaves

INSTRUCTIONS

1. Cook linguine according to package directions for al dente. Add carrots, parsnips, scallions, and radishes the last 4 minutes of cooking. Add chickpeas and currants the last 1 minute of cooking.
2. Drain pasta mixture, reserving ¾ cup cooking liquid. Return pasta mixture to the pot; stir in garlic, crushed red pepper, and the reserved cooking liquid. Sprinkle with basil.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

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Sorghum Berry Breakfast Bowl

Tired of bland oatmeal? Switch up your morning routine with this hearty bowl of sweet sorghum. The chewy grains are simmered with cinnamon, cardamom, and maple syrup to produce a porridge-like texture and then garnished with raspberries, pistachio, and chia seeds. Feel free to be creative with the toppings if you have other favorite breakfast flavors.

Cook up a batch of sorghum to enjoy in salads, soups and freestyle bowls, and use some of it for this very tasty vegan breakfast bowl recipe. With its mild, slightly nutty flavor that’s reminiscent of wheat berries, sorghum is a great grain to try if you don’t eat gluten.

INGREDIENTS

• 3 cups cooked sorghum (cook according to package directions)
• 1¼ cups unsweetened soy milk
• ½ teaspoon cinnamon
• ¼ teaspoon ground cardamom
• 1 teaspoon pure vanilla extract
• 2 tablespoons maple syrup
• 2 cups raspberries (10 ounces)
• ¼ cup chopped pistachios
• 1 tablespoon chia seeds

INSTRUCTIONS

1. Combine cooked sorghum, soy milk, cinnamon, and cardamom in a medium saucepan over medium-high heat. Bring mixture to a boil, then reduce heat to medium and simmer for 10 minutes, stirring often, until liquid is reduced. Remove pan from heat, and stir in vanilla and maple syrup.
2. Serve topped with raspberries, chopped pistachios, chia seeds, and additional soy milk if desired.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

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Breakfast Scramble

This vegan one-pot recipe is perfect for mornings when you’re craving something cheesy, savory, and oh-so-satisfying. Nutritional yeast adds plant-based cheesy goodness in this veggie scramble, while soy sauce brings an extra layer of mouthwatering umami flavor. While most vegan scrambles use tofu, ours opts for cauliflower, mushrooms, and peppers so you get a wide range of nutrients to power you through the day.

There are many very good recipes for scrambles, but most call for tofu. In this recipe, cauliflower takes the place of the tofu—with delicious results.

INGREDIENTS

• 1 red onion, peeled and cut into ½-inch dice
• 1 red bell pepper, seeded and cut into ½-inch dice
• 1 green bell pepper, seeded and cut into ½-inch dice
• 2 cups sliced mushrooms (from about 8 ounces whole mushrooms)
• 1 large head cauliflower, cut into florets, or 2 (19-ounce) cans ackee, drained and gently rinsed
• Sea salt
• ½ teaspoon freshly ground black pepper
• 1½ teaspoons turmeric
• ¼ teaspoon cayenne pepper, or to taste
• 3 cloves garlic, peeled and minced
• 1 to 2 tablespoons low-sodium soy sauce
• ¼ cup nutritional yeast (optional)

INSTRUCTIONS

1. Place the onion, red and green peppers, and mushrooms in a medium skillet or saucepan and sauté over medium-high heat for 7 to 8 minutes, or until the onion is translucent. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan.
2. Add the cauliflower and cook for 5 to 6 minutes, or until the florets are tender.
3. Add the salt to taste, pepper, turmeric, cayenne, garlic, soy sauce, and nutritional yeast (if using) to the pan, and cook for 5 minutes more, or until hot and fragrant.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

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Harvest Vegetable Instant Pot Minestrone

The best type of one-pot meal is the kind where you barely even need to stir it! Toss all the ingredients for this veggie minestrone into your Instant Pot to create a comforting stew that will warm you up on a cold night. While this classic Italian dish traditionally uses summer produce, our version calls for rutabaga, turnips, and parsnips to put an autumnal spin on this tasty recipe.

This hearty minestrone soup is not only easy to make but also kid-friendly. Harness the power of your Instant Pot or other multicooker to cook dried beans without having to soak them overnight, and to infuse the broth with loads of flavor in a short period of time.

INGREDIENTS

• 2 cups chopped onions
• 1 cup dried white beans (any variety), rinsed and drained
• 4 cloves garlic, minced
• 1 cup ½-inch pieces carrots
• 1 cup ½-inch pieces celery
• 1 cup ½-inch pieces parsnips
• 1 cup ½-inch pieces turnip
• 1 cup ½-inch pieces rutabaga
• 1 teaspoon dried basil, crushed
• ½ teaspoon dried thyme, crushed
• ½ teaspoon dried rosemary, crushed
• ¼ teaspoon dried oregano, crushed
• 3 cups dried shell pasta
• 1 6-oz. can no-salt-added tomato paste
• Sea salt and freshly ground black pepper, to taste

INSTRUCTIONS

1. In a 6-qt. Instant Pot multicooker combine onions, beans, and garlic. Stir in 3 cups water.
2. Lock lid in place; set pressure valve to Sealing. Set cooker on Bean setting and cook 35 minutes. Let stand to release pressure naturally (about 20 minutes). Open lid carefully.
3. Stir in the next nine ingredients (through oregano). Set cooker on Sauté setting and Low temperature. Cook, uncovered, 10 minutes. Stir in pasta, tomato paste, and 3 cups hot water. Cook, uncovered, 10 minutes more or until pasta is tender but still firm (add 1 cup hot water if necessary). Season with salt and pepper.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

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Pesto Pasta

Perfect for using up straggler produce and that extra can of beans at the back of your pantry, this tasty pesto pasta dish comes together in a matter of minutes. Bursts of juicy tomato, tangy red onion, and starchy red beans add an agreeable texture to the hearty whole wheat penne. Feel free to add in any other leftover veggies you have on hand to jazz up this versatile recipe!

This hearty pesto pasta recipe gets dinner on the table in half an hour and only uses one pot in the process. An easy Homemade Vegan Pesto is packed full of fresh herbs and cheesy flavor (thanks to nutritional yeast) so the tender penne noodles are coated in a dreamy green sauce. Toss in some red beans, juicy tomatoes, crunchy carrot, and tangy red onion to add extra good-for-you ingredients to this Italian-inspired dish. This recipe also yields a large amount, so make this for meal prep to enjoy throughout the week!

INGREDIENTS

• 3 cups low-sodium vegetable broth
• 8 oz. dry whole wheat penne pasta
• ½ cup chopped red onion
• ½ cup chopped carrot
• 1 recipe Homemade Vegan Pesto or ¾ cup purchased oil-free vegan pesto
• 2 cups chopped fresh tomatoes
• 1 15-oz. can no-salt-added red beans, rinsed and drained (1½ cups)
• Sea salt, to taste
• Freshly ground black pepper, to taste

1. In a large pot combine the first four ingredients (through carrot) and ½ cup Homemade Vegan Pesto. Bring to boiling; reduce heat. Cover and simmer 8 to 12 minutes or until pasta is just tender.
2. Stir in tomatoes, beans, and the remaining pesto sauce. Season with salt and pepper.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

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Panzanella with Dried Cherries

Layers of textures and flavors are abundant in this dish, which cleverly turns old bread into a mouthwatering salad. Earthy Brussels sprouts, tangy dried cherries, crunchy walnuts, and succulent squash bring new life to cubes of crusty bread. Toss everything with fresh herbs and lemon juice, and you have a one-pot recipe that tastes great and reduces food waste.

Your taste buds will dance over these flavors and textures: soft, sweet squash, savory seasonings, crunchy walnuts, tarty-chewy cherries and a bite of crisp, toasted bread to complement the earthy, nourishing Brussels sprouts. A squeeze of lemon to finish gives this dish a touch of acidity for a final layer of flavor.

INGREDIENTS

• 1 onion, chopped
• 2 cups cubed fresh or frozen squash, such as butternut, kabocha, or calabaza
• 2 cups fresh or frozen Brussels sprouts
• 1 pear, cored and chopped
• ¼ teaspoon sea salt
• Freshly ground black pepper
• 1 tablespoon fresh thyme (or 1 teaspoon dried)
• 1 tablespoon fresh rosemary (or 1 teaspoon dried)
• Juice of ½ lemon (about 1 tablespoon)
• 1 thick slice of crusty bread, toasted and cubed
• ¼ cup chopped toasted walnuts
• ¼ cup dried cherries

INSTRUCTIONS

1. Place the onion in a large skillet over medium high heat and cook until softened, about 5 minutes. If needed to prevent sticking, add a tablespoon of water to skillet from time to time.
2. Add the squash, Brussels sprouts, pear, salt, pepper to taste, and 2 tablespoons of water. Reduce the heat to medium-low, cover, and cook for 10 to 15 minutes, until the vegetables are soft.
3. Add the thyme and rosemary, and stir to combine. Add the lemon juice and stir in the toasted bread, walnuts, and dried fruit.
4. Serve immediately.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

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Apple, Grapefruit, Pomegranate Salad

This fruit-forward salad is so tasty that it doesn’t even need a dressing! A colorful jumble of grapefruit segments, pomegranate seeds, and diced apples take center stage for an easy no-cook meal that will cool you down when the weather heats up.

This refreshing salad does not need any dressing or seasoning. You can substitute oranges for the grapefruit, if you like.

INGREDIENTS

• 1 apple, cut into medium dice
• 1 grapefruit, cut into segments
• 1 pomegranate, seeded
• 1 tablespoon lemon juice (optional)
• sea salt
• freshly ground black pepper
• 1 tablespoon fresh mint leaves, roughly chopped
• 2 cups baby romaine lettuce

INSTRUCTIONS

1. Place the apple, grapefruit, and pomegranate seeds in a bowl. Add the lemon juice (if using), salt, and pepper and mix well.
2. Garnish with fresh mint and serve on a bed of greens.

Courtesy:https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-no-cook-meals/

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