4th of July Archives - Forks Over Knives

New Potato Salad with Herbed Vinaigrette

Kathryn Hendrix, RDN, LD — Mon, 14 Apr 2025 17:21:52 +0000

A quintessential spring veggie, new potatoes are worth grabbing when they’re around. Their thin, flaky skins, waxy centers, and delicate, sweet flavor are ideal for potato salad. Aromatic fresh herbs do double duty here, featuring in a creamy herbed tahini vinaigrette and chopped into the salad. White beans add extra sustenance, and crunchy cucumbers and peppery watercress add even more veggie goodness. Dots of mustard deliver a final pop of flavor to this crowd-pleasing new potato salad. Parsley, cilantro, and chives work well; feel free to use one or a combination.

Tips

Gluten-free version: To make this gluten-free, use a gluten-free whole grain and/or Dijon mustard.

Watercress swap: Don’t have watercress? Use another green such as baby spinach or arugula.

For more inspiration, check out these tasty ideas:

Indian-Spiced Potato Salad
Potato Salad with Horseradish Vinaigrette
My Mama’s Potato Salad Recipe
Or this roundup of potato salad recipes.

Yield: Makes 10 cups

Time: 1 hour 30 minutes

1 cup apple cider vinegar
3 tablespoons pure maple syrup
1 teaspoon sea salt
1½ teaspoons freshly ground black pepper
1½ cups chopped cucumber
1 15-oz. can no-salt-added white beans, rinsed and drained (1½ cups)
2 lb. new potatoes, quartered
¾ cup packed fresh herbs such as parsley, cilantro, and/or chives
¼ cup tahini
¼ cup whole grain or Dijon mustard
2 whole cloves garlic
8 bulbs green garlic or green onions, white and light green parts only, chopped
4 cups fresh watercress, large stems removed

Instructions

For marinated cucumber and beans, in a medium bowl whisk together apple cider vinegar, 2 tablespoons of maple syrup, salt, and 1 teaspoon pepper. Add cucumber and beans. Toss to combine. Cover and marinate 1 hour at room temperature. Drain, reserving brine for vinaigrette.
Bring a large pot of water to boiling. Add potatoes; cook 8 to 10 minutes or until potatoes are tender. Drain. Place potatoes in a large bowl; cool slightly until still warm but not hot.
For vinaigrette, in a small blender or food processor, combine ¼ cup of the herbs, the tahini, 2 tablespoons of the mustard, the garlic, the remaining 1 tablespoon of maple syrup and ½ teaspoon pepper, and 2 to 3 tablespoons of the brine from Step 1. Process until smooth, adding water as needed to achieve desired consistency.
To potatoes, add green garlic, the remaining ½ cup of herbs, the marinated cucumber and beans, and the vinaigrette. Stir until combined. Add watercress; toss to coat. Serve immediately or chill. Before serving, dot with mustard and sprinkle with additional fresh herbs.

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Grilled Asparagus Salad with Dried Apricots and Almonds

Kathryn Hendrix, RDN, LD — Wed, 02 Apr 2025 17:09:42 +0000

This grilled asparagus salad features a magical balance of flavors and textures that’ll shine at your next potluck or vegan barbecue. Asparagus and red onion, grilled until lightly charred, play well against tangy dried apricots, juicy cherry tomatoes, and nutty sliced almonds. You can use any salad greens, but the peppery bite of arugula works well with the chewy farro. If farro isn’t your jam, use brown rice or quinoa. Whichever grain you use, be sure to cook it in advance so it has time to chill in the fridge. The flavor payoff from roasting garlic is well worth the small amount of extra effort, as it gives the balsamic-maple dressing a rich flavor. If you like, roast a whole head so you can spread roasted garlic on toasted bread to serve alongside the salad. Yum!

Tips

Cooked farro: For 3 cups cooked farro, cook 1 cup dry farro according to package directions. Cool. Store in an airtight container in the refrigerator up to 5 days.

Gluten-free version: Use cooked brown rice or quinoa instead of farro.

For more inspiration, check out these tasty ideas:

Yield: Makes 10 cups

Time: 35 minutes

6 whole cloves garlic, peeled
16 oz. asparagus spears, trimmed
1 large red onion, cut into ½-inch slices
½ cup balsamic vinegar
2 tablespoons pure maple syrup
¼ teaspoon sea salt
½ teaspoon freshly ground black pepper
4 cups packed fresh arugula
3 cups chilled cooked farro (see tip, recipe intro)
1 pint cherry tomatoes, halved
⅓ cup chopped dried apricots
½ cup sliced almonds, toasted

Instructions

Preheat oven to 400°F. Wrap garlic in foil; roast 30 minutes or until very soft.
Grill asparagus and onion, covered, over medium heat until vegetables are charred and tender, turning once (8 to 12 minutes for asparagus; 16 minutes for onion). Cut grilled vegetables into large bite-size pieces.
Meanwhile, for vinaigrette, in a small blender or food processor combine roasted garlic, balsamic vinegar, maple syrup, salt, and pepper. Cover and blend until very smooth.
In a large bowl toss together grilled vegetables, ½ cup of the vinaigrette, the arugula, farro, tomatoes, and apricots. Top with almonds. Reserve remaining vinaigrette for another use.

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Crispy Cauliflower Bites with Ranch Dip

Caitlyn Diimig, RD — Wed, 15 Jan 2025 18:29:14 +0000

Party-ready and fabulous, these crispy cauliflower bites are perfect for passing around at your next shindig. The tender florets, coated in a lemony sauce with hints of parsley, garlic, and black pepper, get crispy when baked. Chill the coated cauliflower for at least 30 minutes and up to 24 hours before baking. Chilling for an hour or longer will impart more flavor and draw out moisture for a crisper final result, so if you’ve got the time, it’s worth planning ahead! Serve with a fragrant herb-infused ranch dressing for dipping.

Tips

Gluten-free version: To make this gluten-free, choose a gluten-free brand of Dijon mustard.

For more inspiration, check out these tasty ideas:

Air-Fried Cauliflower Poppers with Smoky Garlic Dipping Sauce
Crispy Buffalo Cauliflower Bites
Sweet Potato Stuffed Mushrooms
Or check out our full roundup of delicious vegan appetizers.

Yield: Makes 4 to 5 cups florets + ¾ cup sauce

Time: 1 hour 40 minutes

4 oz. firm silken tofu, drained
1 to 2 tablespoons unsweetened, unflavored plant milk
5 tablespoons lemon juice
1½ teaspoons Dijon mustard
½ teaspoon onion powder
¾ teaspoon dried parsley
½ teaspoon garlic powder
¾ teaspoon freshly ground black pepper
¼ teaspoon sea salt
1 tablespoon chopped fresh chives, plus extra for garnish (optional)
1 tablespoon chopped fresh dill, plus extra for garnish (optional)
½ cup brown rice flour
2 teaspoons lemon zest
1 head cauliflower, cut into florets (4 to 5 cups)
Lemon wedges
Chopped fresh chives and/or dill

Instructions

To make Ranch Dressing, in a small blender or food processor combine tofu, plant milk, 1 tablespoon of the lemon juice; Dijon mustard; onion powder; ¼ teaspoon each of the parsley, garlic powder, and black pepper; and ⅛ teaspoon sea salt. Cover and blend until smooth. Transfer to a bowl; stir in chives and dill. Cover and chill up to 1 week.
In a very large bowl whisk together the brown rice flour, lemon zest, the remaining ¼ cup lemon juice, ½ teaspoon dried parsley, ½ teaspoon black pepper, ¼ teaspoon garlic powder, ⅛ teaspoon salt, and ¼ cup water. Add cauliflower florets; toss until well coated. Cover and chill at least 1 hour or up to 1 day.
Preheat oven to 450°F. Line a large baking sheet with foil. Arrange cauliflower in a single layer on the prepared baking sheet, making sure florets do not touch.
Bake 20 to 25 minutes or until cauliflower is crisp on the edges. Let stand on pan 3 minutes (cauliflower will continue to crisp). Serve immediately with ranch dressing and lemon wedges. Sprinkle with chives and/or dill.

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Baked Kale and Artichoke Dip

Ashley Madden, B.Sc.(Pharm), ACPR, CHNC — Tue, 26 Nov 2024 22:19:58 +0000

Destined to become a party favorite, Ashley Madden’s wholesome vegan kale and artichoke dip is a delicious, dairy-free riff on classic spinach and artichoke dip. Madden uses cashews and cannellini beans for a rich-tasting, creamy base, while leafy kale stands in for the usual spinach. If you don’t like nuts, feel free to use a half cup of tofu instead. Low in fat and high in flavor, this crowd-pleasing kale and artichoke dip requires just 25 minutes of active prep time, giving you plenty of time to relax and enjoy the party. (Just be sure to allow an hour for the cashews to soak.) Serve warm from the oven with whole-grain crackers or crusty bread.

Tips

Cashews: To soak cashews, cover raw cashews in very hot water and soak for 1 hour; drain.

Nut-free version: To make this nut-free, use ½ cup well-drained packed firm tofu instead of the cashews.

Gluten-free version: To make this gluten-free, be sure to use a gluten-free Dijon mustard and serve on gluten-free bread or crackers.

For more inspiration, check out these tasty ideas:

Yield: Makes about 5 cups

Time: 1 hour 45 minutes

1 cup finely chopped yellow onion
5 cloves garlic, minced
3.5 oz. curly kale, tough stems removed and leaves chopped (2 packed cups)
1 14-oz. can water-packed artichoke hearts, rinsed and drained (8 to 10 hearts)
1 15-oz. can no-salt-added cannellini beans, rinsed and drained (1½ cups)
¾ cup unsweetened, unflavored plant-based milk
½ cup soaked raw cashews (see tip, recipe intro)
¼ cup lemon juice
1 tablespoon nutritional yeast
2 teaspoons Dijon mustard
1 teaspoon onion powder
½ teaspoon sea salt
¾ teaspoon mustard powder
Pinch crushed red pepper, or more to taste

Instructions

Preheat oven to 375°F. In a small pan cook onion in 3 tablespoons water 10 minutes or until very soft and translucent, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent burning. Add garlic; cook and stir 30 seconds. Add kale and artichokes; cook 2 to 4 minutes or until kale wilts and turns bright green. Remove from heat.
In a high-speed blender combine the remaining ingredients. Cover and blend until completely smooth. Add sautéed vegetables to blender; cover and pulse until well combined with no large chunks remaining. (Do not blend until completely smooth; there should still be some texture.)
Transfer mixture to an 8-inch square baking dish. Bake 20 minutes or until the top is golden and just beginning to brown around the edges. Serve warm with whole grain crackers or crusty bread.

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Spicy Buffalo Hummus

Brandi Doming — Mon, 28 Oct 2024 17:35:50 +0000

Great Northern beans have a mild nutty flavor and are a great way to add variety to your hummus routine. This deluxe-tasting dip’s success lies in the combination of sweet jarred roasted red bell peppers and the spicy kick of smoky Buffalo-style hot sauce. Hardcore heat-seekers will want to load up on the hot sauce here. Store any leftovers in an airtight container in the refrigerator for up to three days. Serve this flavor-packed buffalo hummus with cut veggies, pita squares, or whole grain crackers.

Tips

Bean swaps: Navy beans, pinto beans, and cannellini beans would also work well here.

Gluten-free version: To make this gluten-free, be sure to use a gluten-free hot sauce.

For more inspiration, check out these tasty ideas:

Fresh Spinach Hummus
Low-Fat Hummus
Healthy Chocolate Hummus
Or check out our full roundup of Healthy Hummus Recipes

Yield: Makes 3½ cups

Time: 10 minutes

2 15-oz. cans no-salt-added Great Northern beans, rinsed and drained (3 cups)
½ cup jarred roasted red bell peppers, drained
¼ cup Buffalo-style hot sauce, plus more to taste
2 tablespoons lemon juice
2 tablespoons tahini
1 tablespoon paprika
2 cloves garlic
2 scallions, thinly sliced
Celery and carrot sticks and snap pea pods for dipping

Instructions

In a high-speed blender or food processor combine the first seven ingredients (through garlic) and 2 tablespoons water. Cover and blend until very smooth and creamy, stopping a few times to scrape down sides of blender. Taste and adjust seasoning, adding more hot sauce if you like. Transfer hummus to a serving bowl and top with scallions. Serve with celery, carrots, and peas.

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Sarah Cobacho’s Creamy Dill Potato Salad

Sarah Cobacho — Mon, 26 Aug 2024 17:11:11 +0000

Fragrant with dill and featuring tender asparagus spears and tangy cherry tomatoes, this hearty potato salad bowl from The Ultimate Plant-Based Cookbook by Sarah Cobacho (of Plantbaes fame) is a nutritious twist on a classic BBQ side and is a full meal in itself. The creamy, cashew-based dill sauce enhances the natural goodness of the potatoes, making them the star of the dish. Lima beans (aka butter beans) add extra oomph and sliced kalamata olives lend a pop of briny flavor. “It’s a crowd-pleaser,” Cobacho writes, “even winning over my non-vegan Aussie family.”

From The Ultimate Plant-Based Cookbook: 100 Nourishing Recipes for Every Meal, Page Street Publishing, August 2024

Tips

Gluten-free: This salad can be made gluten-free if you use a gluten-free Dijon mustard.

Butter beans: This recipe calls for cooked lima (butter) beans, so be sure to have those ready before you start. You can prepare your own or use canned beans. Typically, a 14 oz. can contains about 1½ cups of cooked beans.

For more inspiration, check out these tasty ideas:

Yield: Makes 2 bowls

Time: 30 minutes

¼ cup raw cashews
7 medium-sized asparagus stalks, ends trimmed
1½ lb potatoes, skin on, chopped into bite-sized chunks
¼ cup fresh dill
2 tablespoons fresh lemon juice
¼ cup soy milk
1 clove garlic
1 tablespoon baby capers
1 teaspoon Dijon mustard
1½ cups cooked lima beans (aka butter beans)
¼ red onion, diced finely
10 kalamata olives, pitted, chopped roughly
7 oz cherry tomatoes, halved
Salt and freshly ground black pepper, to taste

Instructions

In a heatproof bowl, soak the cashews in boiling water for a minimum of 20 minutes. Drain and set aside.
Bring a large pot of salted water to a boil and add the asparagus. Cook for 5 minutes. Remove using tongs, reserving the boiling water, and submerge in a bowl of ice water until cold. Drain and chop into ¾-inch (2-cm) lengths.
Cook the potatoes in the boiling water until fork-tender, 15 to 20 minutes, drain and allow to cool.
In a blender, combine the drained cashews, dill, lemon juice, soy milk, garlic, capers, and Dijon mustard, and blend until smooth.
In a serving bowl, combine the asparagus, potatoes, butter beans, onion, olives, tomatoes and creamy dill sauce, plus salt and pepper.

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Watermelon Salad with Passion Fruit Dressing

Darshana Thacker Wendel — Mon, 12 Aug 2024 17:16:51 +0000

A crunchy, seed-studded homemade passion fruit dressing transforms this simple watermelon salad into something special and is perfect for cooling down during the dog days of summer. Cubes of crisp white jicama add starchy sweetness and tie in well with the juicy pink watermelon flesh. With their rugged, wrinkly skin, passion fruit are funny-looking things, but cut into them, and you’ll find an oasis of tangy-sweet pulp. The simple passion fruit dressing is also delicious swirled into oatmeal or drizzled over nut butter–banana toast. Garnish with a few snips of fresh mint, and this bright, fresh watermelon salad is ready to go!

For more inspiration, check out these tasty ideas:

Yield: Makes 6 cups

Time: 2 hours 30 minutes

½ of a small watermelon, cut into 1-inch cubes (6 cups)
2 cups ½-inch pieces fresh jicama
8 ripe passion fruits, halved
2 tablespoons pure maple syrup
¼ teaspoon arrowroot powder or cornstarch
6 to 8 leaves fresh mint, finely chopped

Instructions

Refrigerate watermelon and jicama in separate containers at least 2 hours.
Working over a bowl, use a small spoon to scoop out pulp from passion fruits. (You should have ½ a cup.) Strain pulp through a fine-mesh sieve to separate juice from seeds. Reserve seeds. Transfer juice to a small saucepan.
For sauce, whisk maple syrup and arrowroot powder into juice in saucepan. Cook and stir over medium-low 2 to 3 minutes or until mixture thickens. Remove from heat. Stir in reserved passion fruit seeds. Let cool. Transfer to an airtight container and refrigerate until ready to serve.
In a large bowl combine watermelon and jicama. Drizzle with passion fruit sauce. Garnish with mint.

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Chili-Lime Fruit on a Stick

Nancy Macklin, RDN — Thu, 01 Aug 2024 17:14:49 +0000

Luscious skewered fruit gets a squeeze of lime juice and a sprinkle of smoky Mexican-style chili seasoning, making an excellent appetizer for your next shindig or a juicy anytime snack. The chili seasoning, which features dried chipotle and ancho chile powders, cumin, and cinnamon, adds a delightful spicy contrast to the sweet fruit and tangy lime juice. We’ve used pineapple, mango, and honeydew melon, but feel free to mix and match with the fruit you have to hand. Papaya, cantaloupe, banana, and watermelon would also work well. For an extra fun presentation, stick the fruit skewers into a melon or pineapple half and serve the chili seasoning in a small shaker so everyone can sprinkle it on their own skewers. Fun and tasty, these crowd-pleasing fruit on a stick will be gobbled up pronto!

Tips

Leftover seasoning: The chili seasoning makes 2 tablespoons. Store leftover seasoning in an airtight container; it’ll last up to 3 months.

Gluten-free: To make this gluten-free, be sure to use gluten-free dried chipotle and ancho chile powders.

For more inspiration, check out these tasty ideas:

Yield: Makes 24 skewers

Time: 10 minutes

2 teaspoons ground ancho chile pepper
1 teaspoon ground chipotle chile pepper
1 teaspoon ground cumin
1 teaspoon pure cane sugar
¼ teaspoon ground cinnamon
¼ teaspoon sea salt
2 mangoes, pitted and cut into 8 slices (4 slices per mango)
1 pineapple, cored and cut into 8 spears
8 honeydew melon slices
8 lime wedges

Instructions

To make chili seasoning, in a bowl stir together the first 6 ingredients (through salt).
Thread each piece of mango, pineapple, and honeydew separately on a 6-inch skewer (24 skewers total). Squeeze lime wedges over fruit and sprinkle with chili seasoning. Store leftover chili seasoning in an airtight container up to 3 months.

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Quick and Easy Jackfruit Salad Sandwiches

Laura Marzen, RD, LD — Fri, 26 Jul 2024 17:40:28 +0000

Chopped apples and walnuts add a surprising bit of crunch and flavor to this hefty jackfruit salad sandwich filling, which is perfect for a quick and satisfying meal at any time of the day. It’s like a mashup of a Waldorf salad and a vegan pulled-pork sandwich! White beans and shredded carrots add body to the jackfruit mix, while lemon zest keeps things peppy. White beans also make an appearance in the tangy avocado dressing. Blending beans until creamy is a great low-fat trick for getting a rich and silky dressing that doesn’t weigh you down with oil. Serve this tasty jackfruit salad on halved whole grain English muffins with tomato, avocado, and lettuce. Don’t do English muffins? Feel free to use bread or whole grain hamburger buns instead. Or skip the bread altogether and serve atop leaves of romaine or butter lettuce or in a bowl as a hearty salad.

Tip

Young green jackfruit has a neutral taste and a texture similar to shredded meat. Look for unseasoned vacuum-packed jackfruit, such as Upton Naturals brand, in the refrigerator aisle. Or check your supermarket’s Asian or international foods aisle for sodium-free or no-salt-added canned jackfruit, such as Native Forest brand.

For more inspiration, check out these tasty ideas:

Yield: Makes 8 open-face sandwiches

Time: 30 minutes

2 10.6-oz. pkg. unseasoned shredded young jackfruit (see tip, recipe intro)
1 medium apple, chopped
¾ cup coarsely shredded carrots
½ cup chopped fresh parsley or cilantro
¼ cup chopped walnuts, toasted
1 teaspoon lemon zest
1 15-oz. can no-salt-added white beans, rinsed and drained (1½ cups)
¾ cup unsweetened, unflavored plant-based milk
1 medium avocado, halved, seeded, peeled, and thinly sliced
3 tablespoons lemon juice
4 teaspoons coarse ground mustard
2 cloves garlic, minced
½ teaspoon sea salt
4 whole grain English muffins, split and toasted
4 to 8 green or red leaf lettuce leaves, torn
2 medium tomatoes, each cut into 8 slices
Freshly ground black pepper

Instructions

Pat the jackfruit dry, if needed, using a clean kitchen towel or paper towels. In a large bowl toss together jackfruit and the next five ingredients (through lemon zest). Stir in ¾ cup of the beans.
In a blender or small food processor combine the remaining beans, the milk, one-fourth of the avocado, the lemon juice, mustard, garlic, and salt. Cover and blend until smooth, scraping sides as needed. Add blended bean mixture to jackfruit mixture. Toss to combine.
Top all eight English muffin halves with lettuce and tomatoes. Spoon jackfruit mixture over top. Add the remaining avocado slices and sprinkle with pepper. Serve immediately.

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Grilled Caesar Salad

Nancy Macklin, RDN — Thu, 18 Jul 2024 17:22:15 +0000

Did you know that Caesar salad—served everywhere in the U.S., from fancy restaurants to airplanes and school cafeterias—hails not from the mighty Caesar but from a bustling restaurant in 1920s Tijuana, Mexico? The story goes that on a busy night and short on ingredients, Italian chef Caesar Cardini used what he had to create a version of what we now know as Caesar salad. So, is Caesar salad Italian or Mexican? We think you can chalk this one up to Italian genius, though you are unlikely to find it in Italy or Mexico. This oil-free twist features grilled whole grain bread rubbed with raw garlic immediately after toasting. In the vegan dressing, nutritional yeast provides a cheesy flavor, while aquafaba (the liquid from canned chickpeas) creates a silky smooth texture. Grilled romaine lettuce leaves, coated in the umami-rich dressing, are equal parts smoky, wilted, and crunchy. If you’ve never grilled romaine lettuce, you have to give this recipe a whirl!

Tips

Worcestershire sauce: Worcestershire sauce traditionally contains anchovies or fish sauce, so be sure to choose a vegan version.

For more inspiration, check out these tasty ideas:

Yield: Makes 10 cups

Time: 20 minutes

¾ cup canned no-salt-added chickpeas, drained and liquid reserved
¼ cup aquafaba (liquid drained from chickpeas)
3 tablespoons lemon juice
2 tablespoons nutritional yeast
2 teaspoons vegan Worcestershire sauce (see tip, recipe intro)
3 cloves garlic, halved
4 slices whole grain bread
3 romaine hearts, halved lengthwise
2 cups cherry tomatoes, halved
Freshly ground black pepper, to taste
Lemon wedges (optional)

Instructions

For dressing, in a small food processor or blender combine the first five ingredients (through Worcestershire sauce) and 2 cloves of the garlic. Process until very smooth.
For croutons, grill bread over medium-high 2 to 3 minutes or until toasted and browned, turning once. Immediately rub toast with cut edges of the remaining garlic clove. Cool toast 5 minutes; cut into cubes.
Brush cut edges of romaine hearts with 1 to 2 tablespoons of the dressing. Grill, cut sides down, 1 to 2 minutes or until char marks form but romaine is still crisp. Transfer to a cutting board and coarsely chop lettuce.
Arrange chopped lettuce on a serving platter. Top with tomatoes and croutons. Drizzle with the remaining dressing. Season with pepper and, if you like, serve with lemon wedges.

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