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Fancy Vegan Meatballs

The perfect appetizer for a cocktail party, these mouthwatering meatballs are made from savory mushrooms, hearty beans, tangy sun-dried tomatoes, and a handful of spices that expertly mimic the real deal. Plated on a lettuce leaf, topped with warm marinara sauce, and garnished with crispy cashew crumble, this recipe is just as beautiful as it is delicious.

These bean- and rice-based “meatballs” are easy to make, and you can prep them right up to the baking step a day ahead of time and stash them in the fridge until you’re ready to bake them. While they’re in the oven, prep the romaine leaves, mix up the cashew crumble topping, and heat the marinara so you’re ready to assemble as soon as the meatballs come out of the oven. To make this recipe gluten-free, use certified gluten-free oat flour and be sure the marinara sauce you buy is free of gluten.

Ingredients:

• ¼ cup sun-dried tomatoes (not oil-packed) (about 4 to 5 halves)
• 1 medium onion, diced (2 cups)
• 8 ounces mushrooms, diced (3 cups)
• 6 cloves garlic, minced
• 1 tablespoon finely chopped fresh sage
• 1 15-ounce can white beans, rinsed and drained (1½ cups)
• 1 cup cooked brown rice
• 2 tablespoons flaxseed meal
• 2 tablespoons oat flour
• 1 tablespoon white wine vinegar
• Sea salt and freshly ground black pepper, to taste
• ¼ cup raw cashews
• 2 tablespoons nutritional yeast
• 1 teaspoon white miso paste
• 1½ cups purchased oil-free marinara sauce
• 12 to 16 leaves romaine lettuce

Instructions:

1. In a small bowl, soak the sun-dried tomatoes in ½ cup hot water for at least 20 minutes. Drain and finely chop tomatoes.
2. In a nonstick skillet, combine the onion, mushrooms, garlic, sage, and ¼ cup water; cook on medium heat for 15 minutes, stirring frequently to prevent vegetables from sticking to pan.
3. Add the sun-dried tomatoes, beans, rice, flaxseed meal, oat flour, and vinegar. Mix well, season with salt and pepper, and cook for 2 to 5 minutes more. Remove from heat and let cool for 10 to 15 minutes.
4. Use a potato masher or large fork to mash the meatball mixture into a cohesive texture.
5. Preheat oven to 350°F; line a baking sheet with parchment paper. Scoop out 2 tablespoons of mixture and shape into a meatball, and place on the prepared baking sheet. Repeat until you have 24 meatballs. Bake for 20 to 30 minutes, until nicely browned on top.
6. For cashew crumble topping, combine cashews, nutritional yeast, and miso in a mini food processor. Pulse to a crumble.
7. Using a 2½-inch cookie cutter, cut the romaine leaves into 24 rounds.
8. When ready to serve, warm the marinara sauce. Place each meatball on a romaine round, top with 1 tablespoon warm marinara, and sprinkle with cashew crumble. Serve right away.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-recipes-totally-crave-worthy/

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Chickpea Noodle Soup with Spinach

More nourishing than chicken noodle soup, this easy dish will do the trick whether you’re nursing a cold or just craving something comforting.

Ideal for when you’re nursing a cold, or anytime you want something warm and comforting, this flavorful vegan noodle soup comes together in just 30 minutes. The recipe features fresh spinach and brown rice spaghetti, but feel free to substitute your favorite greens for the spinach and any whole-grain pasta for the brown rice spaghetti. Fusilli or penne would work nicely too! This soup is delicious leftover, but it will thicken as it cools. Keep extra vegetable broth on hand to thin it out when reheating.

Ingredients:

• 1 large yellow onion, diced
• 3 medium carrots, diced
• 3 celery stalks, diced
• 3 garlic cloves, minced
• ¾ teaspoon dried thyme
• Pinch of red pepper flakes (more if you like spice)
• 1 tablespoon brown rice flour
• 8 cups low-sodium vegetable broth
• 8 ounces uncooked brown rice spaghetti (½ pound)
• 2 cups cooked or canned chickpeas (drained)
• 2 cups baby spinach
• 1 tablespoon lemon juice
• ½–¾ teaspoon sea salt
• Freshly cracked pepper

Instructions:

1. Combine the onion, carrots, celery, garlic, thyme, red pepper flakes in a large soup pot; add ⅓ cup of water, and sauté over medium-high heat until the onions soften, about 5 to 7 minutes. Add more water as needed to prevent burning.
2. Stir in the brown rice flour. Continue to cook on medium heat, stirring constantly for another 2 minutes.
3. Add the vegetable broth, cover the pot, and bring to a boil. Once boiling, crack the spaghetti noodles in half and add them to the pot. Reduce heat to a simmer and continue to cook, partially covered, for another 12 minutes. Add the cooked chickpeas and continue to simmer for another 3 minutes.
4. Add the spinach, and cook for 1 more minute, just until the spinach is wilted. Turn off the heat, add the lemon juice, salt, and pepper. Depending on the vegetable broth you use, you may need more or less salt. Serve hot.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/favorite-chickpea-recipes/

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Slow-Cooker Chana Masala

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.

Ingredients:

• 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:

1. 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.
2. 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.
3. Stir in the lemon juice and cilantro; season with salt. Serve over brown basmati rice or your favorite whole grain.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/favorite-chickpea-recipes/

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Kale And Farro Salad

You can make the dressing, cook the farro, sauté the kale and broccoli, and prep the other veggies a day in advance, but wait until just before serving to combine them.

Note: The Orange-Avocado Dressing will be very thick. Once it’s tossed into the salad, the moisture of the cooked greens will help to thin it out.

Ingredients:

• ⅓ cup dry farro
• 1 bunch kale, finely chopped (8 to 10 cups)
• 3 cups broccoli florets, cut into ½-inch pieces
• 1 orange
• 1 avocado, peeled and pitted
• 1 cup fresh cilantro
• 2 tablespoons lemon juice
• 1 clove garlic
• Sea salt and freshly ground black pepper, to taste
• 1 red bell pepper, cut into ½-inch dice
• 1 cup halved cherry tomatoes
• 1 cup grated carrot
• 3 to 4 scallions, thinly sliced (½ cup)
• 1 cup dried cranberries, chopped
• ¼ cup toasted pine nuts (optional)

Instructions:

1. In a small pot, stir together farro and 1 cup water. Bring to boiling; then reduce heat. Simmer 10 minutes. Drain and set aside.
2. In a skillet sauté the kale and broccoli in 2 tablespoons of water over medium for 5 minutes or until broccoli turns bright green and kale has wilted, adding more water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Drain off any leftover water.
3. For dressing, remove 1 tablespoon zest and squeeze ½ cup of juice from the orange. In a blender, combine orange juice and zest with avocado, cilantro, lemon juice, and garlic. Blend until smooth and very thick. Season with salt and pepper.
4. In a large salad bowl, combine farro, cooked vegetables, bell pepper, tomatoes, carrot, scallions, and cranberries. Mix well. Top with dressing and mix again. Sprinkle with pine nuts (if using). Serve right away.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/page/5/

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Fresh Pineapple And Barley Salad

Fresh pineapple steals the show in this eye-catching barley salad with tropical flavors. A base of tender butterhead lettuce is piled high with a delicious medley of barley, crunchy bell pepper, and aromatic herbs that are tossed with a citrusy and smoky cashew cream sauce. Hearty enough to be a meal on its own, this easy salad stores well in the fridge as long as you separate the lettuce from the barley mixture. 

Tip: Look for small, heavy pineapples, which tend to have the best flavor and sweetness.

Ingredients:

• 1 cup dry barley
• ½ cup raw cashews
• 4 to 5 tablespoons orange juice
• 1 small clove garlic, minced
• ½ teaspoon ancho chile powder
• ¼ teaspoon sea salt
• 2 cups fresh pineapple
• 1 cup chopped red bell pepper
• ⅓ cup sliced scallions
• 2 tablespoons chopped fresh cilantro or parsley
• 8 butterhead (Boston or Bibb) lettuce leaves

Instructions:

1. In a medium saucepan combine barley and 3 cups water. Bring to boiling; reduce heat. Cover and simmer 45 to 55 minutes or until tender and liquid is absorbed. Place barley in a fine-mesh sieve; rinse under cold water to cool. Drain well.
2. Meanwhile, in a small bowl combine cashews and enough boiling water to cover. Cover and let stand 15 minutes; drain. In a blender or small food processor combine cashews and the next four ingredients (through salt). Cover and blend until creamy.
3. In a bowl combine barley, pineapple, bell pepper, scallions, and cilantro. Add cashew cream; toss to coat. Arrange lettuce leaves on plates. Spoon barley mixture on lettuce. If desired, sprinkle with additional fresh cilantro and ancho chile powder.

Courtesy: https://www.forksoverknives.com/recipes/vegan-salads-sides/page/4/

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Ultimate Vegan Gravy

Is there anything more comforting than a warm bowl of mashed potatoes and gravy? This plant-based version of a Thanksgiving favorite gets its rich flavor from mushrooms, dried spices, and brown rice. Plus, this healthy vegan recipe is ready to enjoy in just 30 minutes.

It’s not hard to see why rich brown gravy represents comfort food for people of many different backgrounds. This vegan gravy recipe gets its creamy, savory goodness from fresh mushrooms, dried spices, and—surprise!—cooked brown rice. It’s a Forks Over Knives fan favorite!

Ingredients:

• 2 cups cooked brown rice (see note)
• 8 ounces button mushrooms, sliced (about 4 cups)
• 4 cups low-sodium vegetable broth
• ½ teaspoon dried sage
• ½ teaspoon dried marjoram
• ½ teaspoon dried thyme
• 1 clove garlic, minced
• 2 tablespoons fresh lime juice (from 1 to 2 limes)
• ⅛ teaspoon freshly ground black pepper
• Sea salt

Instructions:

1. In a saucepan, combine the rice, mushrooms, and vegetable broth. Bring to a boil over medium-high heat, then reduce the heat to medium and simmer until the mushrooms are tender, about 10 minutes.
2. Remove from the heat and let cool slightly.
3. Carefully transfer the mixture to a blender or food processor and blend until smooth. (Alternatively, leave the mixture in the pan and use an immersion blender to blend until smooth.)
4. If necessary, return the mixture to the pan. Add the sage, marjoram, thyme, garlic, lime juice, pepper, and salt to taste.
5. Cook over medium heat for 10 minutes to blend the flavors. Cover to keep the gravy warm, and serve with mashed potatoes, biscuits, or whatever dish calls for great gravy.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-recipes-totally-crave-worthy/

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Sweet Potato Jalapeño Poppers

Searching for vegan food recipes that will please a large crowd? These succulent poppers will do the trick. Creamy sweet potato is enhanced with cheesy nutritional yeast and baked inside of spicy jalapeño peppers to create a perfect hand-held appetizer. Garnish with a few leaves of fresh cilantro for extra pizzazz.

Get your next party started with vegan jalapeño poppers. These crowd-pleasing stuffed jalapeños make a great finger-food appetizer, as the stems act as built-in handles. Note: Since much of a jalapeño’s heat is in the seeds and membranes, be sure to scrape them out before filling with the sweet potato mixture if you don’t want them to be super spicy. We’ve rounded up even more healthy appetizers and vegan meal ideas for your taste buds to enjoy!

Ingredients:

• 1 pound sweet potatoes, peeled and cut into large pieces
• ¼ cup unsweetened plant milk, such as almond, soy, cashew, or rice
• ¼ cup nutritional yeast
• 2 tablespoons white wine vinegar
• ½ teaspoon ground turmeric
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 7 fresh jalapeño chiles, halved lengthwise and seeded (keep stems attached)

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Place sweet potato pieces in a steamer basket in a large saucepan. Add water to just below steamer basket. Bring to boiling. Steam, covered, about 10 minutes or until sweet potatoes are very tender. Transfer sweet potatoes to a bowl. Let cool and mash.
3. In a small saucepan whisk together milk, yeast, vinegar, and turmeric. Bring to boiling. Cook 1 minute or until mixture thickens.
4. Transfer milk mixture and mashed sweet potatoes to a blender. Blend until smooth. Season with salt and black pepper.
5. Spoon sweet potato mixture into jalapeño halves. Place on prepared baking sheet. Bake 30 minutes or until lightly browned on edges.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-recipes-totally-crave-worthy/

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20-Minute Black Bean Tacos

Looking for a quick meal to wow hungry mouths? How about a comforting hotel-friendly meal you can make in the microwave? These 20-minute vegan tacos are your new best friend. Heat up a can of black beans and corn, throw in taco seasoning, and serve in warmed corn tortillas with lettuce, salsa (or pico de gallo), and avocado. Voilà!

Sweet corn kernels and creamy avocado slices make these simple black bean tacos taste extra special. The best part of this tasty meal is that it can be whipped up in a hotel room, office kitchen, or college dorm, since the only cooking appliance you need is a microwave! Heat up the tortillas in damp paper towels for perfectly tender wrappers, and cook the beans for a few minutes with Southwestern spices to get a flavorful filling. Top everything with a pile of crunchy lettuce and tangy pico de gallo salsa, and dig in.

Tip: To rinse and drain beans (and other canned foods) without a colander, open the can without completely detaching the lid. Holding the lid in place, open it slightly and tip the can so liquid can drain out without spilling beans. Add water to beans in the can, hold lid in place, and gently shake the can to loosen and rinse beans. Drain again. Repeat a few times to rinse beans well.

Ingredients:

• 1 15-oz. can black beans, rinsed and drained (1½ cups)
• 1 cup fresh or frozen corn
• 1 tablespoon low-sodium taco seasoning
• 6 6-inch yellow corn tortillas
• 2 cups chopped romaine lettuce or shredded cabbage with carrot (coleslaw mix)
• ½ cup purchased pico de gallo or salsa
• ½ of an avocado, seeded, peeled, and chopped, or ½ cup purchased guacamole

Instructions:

1. In a microwave-safe bowl stir together beans, corn, taco seasoning, and ¼ cup water. Cover and microwave 4 to 6 minutes or until heated through, stirring once. Lightly mash mixture to the texture of chunky refried beans, leaving some beans whole.
2. Wrap tortillas in a damp kitchen towel; microwave 1 to 2 minutes or until hot. Divide bean mixture among tortillas. Top with lettuce, pico de gallo, and avocado. Serve immediately.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/corn-recipes-all-plant-based-vegan/

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Corn Tortillas

Savor the melt-in-your-mouth yumminess of homemade corn tortillas. Just rehydrate masa harina flour then roll it into balls and squish flat using a rolling pin or tortilla press. Naturally gluten-free, these delectable homemade vegan corn tortillas are perfect for tacos, quesadilla, and corn chips. Pro tip: If your tortillas feel over-cooked, soften them up by sprinkling some water on the towel that they’re wrapped in, and add a touch more water to the dough for the next batch. Home-cooked corn tortillas are delicious and surprisingly easy to make. Fill them with your favorite taco fixings, create a crave-worthy quesadilla, or bake them into chips that you can dip in homemade guacamole. You’ll never go back to store-bought tortillas once you know how to make your own. Be sure to have a gallon-size resealable plastic bag handy for Step 2, as this works much better with the dough than parchment paper.

Tip: Every brand of masa harina is different, so the amount of water needed to make just-right tortillas may vary. Start with 1 cup of water and add a little at a time as needed to achieve a dough that does not crumble or fall apart when kneaded but instead is smooth and soft.

Ingredients:

• 2 cups masa harina, plus more for dusting
• 1 teaspoon sea salt (optional)

Instructions:

1. In a bowl combine masa harina and salt (if using). Add 1 to 1½ cups water; stir with a spatula or your hands to form a dough ball. Wet your hands and knead dough by hand 3 to 5 minutes or until dough is smooth and not sticky, adding more water as you knead if the dough seems dry. Divide dough into 12 equal portions and roll them into balls.
2. Cut a gallon-size resealable plastic bag along the seams to make two square sheets. Place one plastic sheet on a work surface. Dust it with masa harina and set one dough ball on top. Sprinkle dough with masa harina and place the second plastic sheet on top. Pat the plastic to flatten the dough, then use a rolling pin to roll dough into a 6-inch disk. Peel off the top sheet of plastic, flip the tortilla onto the palm of your hand, and remove the other plastic sheet.
3. Heat a nonstick skillet over medium. Place tortilla in heated skillet. Cook 2 to 3 minutes or until tortilla starts to look dry on top. Flip tortilla over and cook 2 minutes more or until tortilla starts to puff up.
4. Transfer cooked tortilla to a shallow bowl lined with a kitchen towel. Cover tortilla with the towel to keep it warm and soft. Repeat with the remaining dough balls, stacking finished tortillas in bowl as you go.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/corn-recipes-all-plant-based-vegan/

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Tamales-Inspired Waffles

Masa harina flour, corn meal, and almond flour give these scrumptious waffles a crispy light texture. Top with a corn and black bean hash, salsa, and guacamole for a nourishing meal that’ll keep everyone satisfied for hours. “These tamale waffles are my favorite FOK waffle,” notes a reviewer, “They are consistently crunchy, light and have a wonderful taste …. They freeze beautifully and toast perfectly.”

This fun tamales-inspired dish features savory waffles made with corn (in the form of masa harina and cornmeal) and an easy black bean and veggie hash. Feel free to get creative and sub in whatever veggies you have on hand. Top it all off with salsa and guacamole for a flavorful, colorful meal that you can enjoy for breakfast, lunch, or dinner.

Tip: Keep finished waffles warm in a 250°F oven while you cook the rest of the batch.

Ingredients:

• 1½ cups masa harina
• ½ cup cornmeal
• ⅓ cup almond flour
• 1 teaspoon regular or sodium-free baking powder
• ½ teaspoon sea salt
• 2 tablespoons lemon juice
• 1 cup finely chopped onion
• 1 cup chopped red bell pepper
• 1 cup fresh or frozen corn
• 6 small cloves garlic, minced
• 1 15-oz. can black beans, rinsed and drained (1½ cups)
• 1 tablespoon taco seasoning
• 1 cup purchased oil-free salsa
• 1 cup guacamole
• Sliced jalapeño chile (optional)

Instructions:

1. Preheat waffle maker according to manufacturer’s directions, using medium setting if available.
2. In a bowl stir together the first five ingredients (through salt). Stir in 1 tablespoon of the lemon juice and 2¼ cups water.
3. To bake waffles, pour ½ cup batter in waffle maker. Close lid; bake 5 minutes. If lid lifts easily after 5 minutes, the waffle is ready. If not, cook 30 seconds more. Using a wooden chopstick or silicone spatula, remove waffle and place on a wire rack. (See tip in intro.) Repeat with the remaining batter.
4. For hash, in a saucepan combine onion, bell pepper, corn, garlic, and ¼ cup water. Cook on medium-low 10 minutes or until tender, adding additional water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in beans, taco seasoning, and the remaining 1 tablespoon lemon juice. Cook 5 minutes. Season with additional salt.
5. Serve warm waffles with hash. Top with salsa, guacamole, and, if desired, jalapeño. Serve immediately.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/corn-recipes-all-plant-based-vegan/

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