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Easy Beet Wonderdip

Looking for a colorful complement to crunchy cucumber? Try saying that five times, fast! This bright red bowl of delicious dip can almost double as a centerpiece.

Ingredients:

• ¼ cup cashews
• 1 (8 oz) package precooked beets, roughly chopped
• ⅛ red onion, finely chopped
• 3 tablespoons fresh parsley, finely chopped
• ½ tablespoon fresh lemon juice
• 1 clove garlic
• 1 teaspoon Dijon mustard
• sea salt
• freshly ground black pepper
• 1 cucumber, sliced into ¼-inch disks

Instructions:

1. Combine cashews with ½ cup hot water in a bowl. Let stand for at least 15 minutes, then drain thoroughly.
2. Chop beets, onion, and parsley. Juice lemon.
3. Combine cashews, beets, and garlic in a blender and purée until a smooth paste forms. Transfer to a bowl and add onions, parsley, lemon juice, and mustard; mix well. Season with salt and pepper to taste.
4. Serve the sliced cucumber with dip.

Courtesy: https://www.forksoverknives.com/how-tos/types-of-beets-benefits-recipes/

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Muffin Tin Mini Tostadas

These crowd-pleasing handheld tostadas are made with corn tortillas that have been shaped into small cups using muffin tins. Filled with a spicy veggie and black bean hash, these delectable bites will go fast.

Not just for muffins and cupcakes, muffin tins can help create a wide range of handheld dishes. In this delicious Mexican-inspired breakfast creation, a tortilla crown cradles a flavor-packed hash made with bell peppers, onion, sweet potato, and black beans. Be sure to top it off with fresh salsa and cilantro.

INGREDIENTS

INSTRUCTIONS

1. Preheat oven to 350°F. Line twelve 2½-inch muffin cups with foil bake cups. In a medium skillet cook bell pepper and onion over medium 3 to 4 minutes or until just tender, stirring occasionally and adding water, 1 to 2 tsp. at a time, as needed to prevent sticking. Remove from heat and stir in sweet potato and black beans.
2. Arrange six tortilla wedges in each prepared muffin cup with curved edges at bottom and points up. (Each should look like a crown.) Spoon about ¼ cup bean mixture into each cup. In a medium bowl stir together the next seven ingredients (through black pepper). Gradually whisk in milk until smooth. Spoon about 2 Tbsp. batter over bean mixture in each cup.
3. Bake 20 to 25 minutes or until filling is set. Carefully remove cups. Top with fresh salsa and cilantro (if desired), and serve immediately.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/mexican-food-recipes-plant-based/

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Delicata Squash Tacos

The heart of these scrumptious veggie tacos is delicata squash, so named for its delicate edible skin. Roasted with lime juice and chili powder and combined with other taco favorites, this is a meal the whole family will enjoy.

Squash makes for a succulent taco filling, and delicata squash has such thin skin that you don’t even need to peel it before using. Avocado helps hold these veggie tacos together. If you don’t have a perfectly ripe one, use a smear of guacamole in its place.

Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

INGREDIENTS

INSTRUCTIONS

1. Preheat oven to 425°F. Line a 15×10-inch baking pan with foil. Cut squash into ½-inch-thick slices, then cut slices into thirds. Place squash and onion in a bowl. Add 2 Tbsp. of the lime juice, the chili powder, and salt and black pepper; toss to coat. Spread in prepared pan. Roast about 25 minutes or until squash is tender and golden, stirring once.
2. Meanwhile, for salsa, in a bowl combine beans, corn, tomato, scallions, jalapeño, and the remaining 1 Tbsp. lime juice.
3. Fill tortillas with roasted squash mixture, salsa, sliced avocado, and fresh cilantro. Serve with lime wedges.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/mexican-food-recipes-plant-based/

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Mujadara Bowls With Parsley-Tahini Sauce

Mujadara is a Middle Eastern medley of lentils, rice, and caramelized onions. This version uses bulgur wheat instead of rice. Add roasted vegetables, chopped lettuce, and homemade tahini sauce for a hearty meal in a bowl.

INGREDIENTS

• 1 medium yellow onion, thinly sliced
• 1 cup ½-inch pieces zucchini
• ½ cup chopped carrot
• 2 medium tomatoes, cut into wedges
• ¼ cup tahini
• 3 Tbsp. lemon juice
• 2 Tbsp. chopped fresh parsley
• 3 cloves garlic, minced
• Sea salt, to taste
• 1 cup dry brown lentils, rinsed and drained
• ½ tsp. ground cumin
• 1 cup dry bulgur wheat
• Freshly ground black pepper, to taste
• 2 cups torn lettuce (any variety)

INSTRUCTIONS

1. Preheat oven to 450°F. Line a 15×10-inch baking pan with parchment paper. Arrange onion slices on one half of the prepared pan; arrange zucchini, carrot, and tomatoes on the other half. Roast 15 minutes. Remove from oven; gently stir vegetables, keeping onion slices separate from other vegetables. Return pan to oven. Roast 15 to 20 minutes more or until vegetables are browned on edges.
2. Meanwhile, make Parsley-Tahini Sauce: In a medium bowl combine tahini, 2 Tbsp. of the lemon juice, the parsley, and garlic. Whisk in ¼ cup water until smooth and creamy, adding more water if needed to achieve drizzling consistency. Add sea salt to taste. Set aside.
3. In a medium saucepan bring 3 cups water to boiling. Add lentils and cumin; reduce heat. Cover and simmer about 20 minutes or until lentils are tender. Remove from heat. Stir in bulgur. Cover and let stand 10 minutes.
4. Stir roasted onion, the remaining 1 Tbsp. lemon juice, and salt and pepper into lentil mixture. Fluff with a fork.
5. To assemble, spoon lentil mixture into bowls. Top with remaining roasted vegetables and the torn lettuce. Serve Parsley-Tahini Sauce on the side.

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

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Thai Basil Eggplant

This saucy and spicy Thai basil eggplant recipe is ideal for busy weeknights. Coming together in just 30 minutes, the fresh eggplant, peppers, mushrooms, and onions are drenched in a savory mix of hoisin, soy sauce, and aromatic spices while a sprinkling of basil brings all the flavors together. Serve over a bed of warm brown rice, and dig in!

INGREDIENTS

• 1 large eggplant, peeled, halved lengthwise, and cut into ¾-inch slices
• 3 red, green, and/or yellow bell peppers, thinly sliced
• 1 lb. portobello mushrooms, stems and gills removed, cut into ½-inch slices
• 1 cup chopped onion
• ¼ cup hoisin sauce
• 2 tablespoons reduced-sodium soy sauce
• 3 cloves garlic, minced
• 2 teaspoons grated fresh ginger
• 2 teaspoons arrowroot powder
• ½ cup thinly sliced fresh Thai basil
• 4 cups hot cooked brown rice
• 1 tablespoon sriracha sauce (optional)

INSTRUCTIONS

1. In an extra-large skillet cook eggplant, peppers, mushrooms, and onion over medium 8 to 10 minutes or until almost tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. (If necessary, cook vegetables in batches then return all vegetables to skillet.)
2. In a small bowl stir together the next five ingredients (through arrowroot powder) and 1 cup water. Add to vegetables; cook 2 to 3 minutes or until thickened. Stir in half of the basil.
3. Serve vegetable mixture over rice. Sprinkle with remaining basil and, if desired, sriracha.

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

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Purple Potato and Kale Salad

This is a colorful and richly flavored salad that’s fun to serve—the purple potatoes really give the dish a surprising look.

Purple potatoes, kale, and tomato offer a plate-of-many-colors in this vibrant potato salad that satisfies the eyes as well as the stomach. A subtly spiced, lime-infused dressing uses tahini for creaminess, while garlic, cilantro, and cayenne pepper ensure maximum flavor.

INGREDIENTS

• 5 to 6 small purple potatoes
• 2 cups kale, chopped
• ½ cup tomatoes, chopped
• 1¾ teaspoons lime juice
• 1 cup chopped cilantro, plus more for garnish
• 1 clove garlic, peeled and chopped
• ¼ cup plus 2 tablespoons tahini
• ½ teaspoon salt, or to taste
• ⅛ teaspoon cayenne pepper, or to taste

INSTRUCTIONS

1. Place the potatoes in a medium saucepan and add enough water to cover. Bring to a boil, reduce the heat to medium, and cook for about 10 minutes, or until tender when pierced with a fork. Drain the potatoes and let them cool. Once cooled, peel if desired and cut into ½-inch cubes.
2. Place the kale and tomatoes in a skillet or saucepan and sauté for 2 to 3 minutes, or until the kale has softened slightly. Add water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan. Add ¼ teaspoon lime juice and let cool.
3. In a blender, combine the cilantro, garlic, tahini, salt, cayenne pepper, remaining lime juice, and 2 tablespoons water. Blend until smooth.
4. To serve, prepare a bed of the cooked kale and tomatoes in a large salad bowl, top with the boiled potatoes, and spoon the salad dressing over the top. Garnish with chopped cilantro, if desired.

   Note: If you’d like an especially pretty salad, peel the potatoes; with the skins left on, the potatoes will be a bit harder to cut neatly but will still taste great.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/vegan-potato-salad-recipes-for-every-occasion/

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A Potato Salad Recipe we know you’ll love!

This primo potato salad from Chef Del Sroufe tastes remarkably like mayo-based potato salad! Tofu gives it a velvety texture, while lemon juice, dijon mustard, and dill pickle relish add tang.

Pro tip: If you don’t have the relish, this still tastes amazing. As one reviewer writes, “Incredible taste! One of my friends said it was the best potato salad she’s ever had, and I certainly did not tell her that I substituted tofu for mayonnaise.”

When I was a kid, I would only eat my mom and grandmother’s potato salad – I refused to eat potato salad from the grocery store. This vegan potato salad recipe is my favorite, try it and find out why!

INGREDIENTS

• 8 medium red potatoes, scrubbed and chopped
• 1 (12-ounce) package firm or extra-firm silken tofu
• 2 tablespoons prepared yellow mustard
• 1 tablespoon Dijon mustard
• 4 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• ½ teaspoon sea salt
• ¼ cup dill pickle relish
• 4 large stalks celery, finely diced
• 1 medium red onion, finely diced
• sea salt
• freshly ground black pepper

INSTRUCTIONS

1. Place the potatoes in a large pot and add cold water to cover. Bring the water to a boil over medium-high heat, then reduce the heat to medium-low and simmer the potatoes until just tender, 8-10 minutes. Drain the potatoes in a colander and rinse them under cold water until cool.
2. In a blender, combine the silken tofu, yellow mustard, Dijon mustard, garlic, lemon juice, and salt. Blend until smooth and creamy.
3. Transfer the mixture to a large bowl, add the relish, and stir well to combine. Add the celery, onion, and potatoes and toss gently to combine. Season with salt and pepper to taste.
4. Cover and chill for 1 hour. Taste and adjust seasoning before serving.
5. Store the salad in an airtight container in the refrigerator for up to 1 week.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/vegan-potato-salad-recipes-for-every-occasion/

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Spicy Collard Slaw

Collards, like other dark, leafy greens, are members of the cabbage family. With their mild flavor and crisp-tender texture, they make a perfect slaw base. Crunchy bell peppers and tangy red onions add substance while a spicy citrus dressing brings it all together. Adjust the amount of hot sauce you use based on your spice tolerance. Eat this easy dish on its own for a light lunch or serve beside BBQ Tofu Wings.

INGREDIENTS

• 1½ lb. collard greens
• 1 yellow bell pepper, chopped (1 cup)
• 1 red onion, chopped (1 cup)
• ⅓ cup orange juice
• ⅛ to ¼ teaspoon hot sauce
• 1 orange, peeled and chopped (optional)
• Nutritional yeast
• Red pepper flakes

INSTRUCTIONS

1. Remove stems from collard greens, then roll leaves into tight cylinders. Slice cylinders into thin ribbons. In a large bowl combine collards, bell pepper, and onion.
2. In a small bowl whisk together orange juice and hot sauce. Pour dressing over collard mixture; toss to coat. Just before serving, if desired, add orange pieces. Sprinkle with nutritional yeast and crushed red pepper.

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

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Slow-Cooker Ratatouille

Let your slow cooker do all the work in this scrumptious ratatouille. Serve alongside cooked wheat berries; eggplant’s rustic chewiness balances out the meal to perfection.

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.

INGREDIENTS

• 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

1. In a 5- to 6-qt. slow cooker combine the first eight ingredients (through cayenne pepper).
2. 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.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/12-awesome-vegan-eggplant-recipes/

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Persian Yellow Split Pea And Eggplant Stew

The star of this delish dish is large, tender slices of eggplant baked with a rich, yellow split pea and tomato-saffron sauce. This recipe will make you feel like a pro!

The following recipe is a sneak peek from our new cookbook, Forks Over Knives: Flavor! Find more exclusive recipes from the recently released book here.

Many years ago, when I lived in India, a group of visiting Iranian friends made a Persian-themed dinner that included this stew. I loved the flavor of saffron with the yellow split peas, and I have been making it ever since. Dried rosebuds, which this recipe calls for, are common in Persian cuisine, in both savory and sweet dishes. You can also find edible rose petals in many Mexican markets and tea shops or online.

INGREDIENTS

• 1 cup yellow split peas
• 1 medium yellow onion, cut into ¼-inch dice (about 2 cups)
• 12 medium garlic cloves, minced (about 2 tablespoons)
• Rind of one lemon, finely chopped
• 2 (15-ounce) cans sodium-free or low-sodium tomato sauce (about 3 cups)
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• ½ teaspoon ground cardamom
• 1 teaspoon ground turmeric
• ¼ teaspoon ground black pepper
• ⅛ teaspoon ground cinnamon
• 2 big pinches saffron
• ½ teaspoon dried rosebuds (optional)
• 1 large eggplant (about 1½ pounds), peeled and sliced lengthwise into ½-inch thick slabs
• 1 tablespoon fresh lemon juice
• Sea salt
• Finely chopped fresh mint (optional)

INSTRUCTIONS

1. Combine the split peas and 4 cups water in a large pot or Dutch oven and bring to a boil over high heat. Reduce the heat to medium-low and simmer for about 1 hour, until the peas are tender enough to mash easily when pressed between your fingers.
2. Meanwhile, in a large sauté pan, cook the onion, garlic, lemon rind, and ½ cup water over medium heat for about 10 minutes until the onion is tender, adding 1 to 2 more tablespoons of water as needed to prevent the vegetables from sticking to the pan. Add the tomato sauce, cumin, coriander, cardamom, turmeric, pepper, cinnamon, saffron, and rosebuds (if using). Add 2 cups water and stir to combine.
3. Lay the eggplant slices on top of the sauce and bring the sauce to a boil over high heat. Reduce the heat to medium-low and simmer for about 30 minutes, until the eggplant is tender.
4. Add the split peas and their cooking liquid to the pan. Season to taste with the lemon juice and salt; stir to combine. Cook for another 5 minutes to allow the split peas to absorb the flavors.
5. Serve stew warm over steamed rice, and garnished with the mint (if using).

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/12-awesome-vegan-eggplant-recipes/

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