Caitlyn Diimig, RD Archives - Forks Over Knives

Vegan Feijoada (Brazilian Black Bean Stew)

Caitlyn Diimig, RD — Mon, 12 May 2025 17:40:18 +0000

Fragrant with warming spices, this plant-based twist on the traditional Brazilian black bean stew achieves a rich umami flavor by adding tomato paste to the broth. Tender, melt-in-your-mouth black beans give vegan feijoada it earthy creaminess, while caramelized onion and bell pepper provide a background sweetness. Garnish with orange slices, lime zest, and cilantro to really bring the flavors alive.

Tips

To store: Transfer leftovers to an airtight container. Store in the refrigerator up to 5 days.

Cooked brown rice: This recipe calls for cooked brown rice. Be sure to have this on hand, or get it going before you start the stew. Feel free to use another grain such as quinoa or farro.

For more inspiration, check out these tasty ideas:

Yield: Makes 6 cups stew + 3 cups rice

Time: 40 minutes

1½ cups chopped red bell pepper
¾ cup chopped onion
2 tablespoons no-salt-added tomato paste
3 cloves garlic, minced
3 15-oz. cans no-salt-added black beans, rinsed and drained (4½ cups)
2 cups low-sodium vegetable broth
1½ tablespoons lime juice (zest lime for garnish, if desired)
1 bay leaf
¾ teaspoon dried oregano, crushed
¾ teaspoon ground cumin
1 teaspoon sea salt
¼ teaspoon ground allspice
¼ cup chopped fresh cilantro
3 cups hot cooked brown rice
Orange slices

Instructions

In a large saucepan cook bell pepper, onion, tomato paste, and garlic over medium 4 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Stir in the next eight ingredients (through allspice). Bring to boiling; reduce heat. Cover and simmer 15 minutes or until heated through and flavors meld.
Remove and discard bay leaf. Stir in cilantro. Serve stew over rice. Garnish with orange slices and, if you like, lime zest and additional cilantro.

The post Vegan Feijoada (Brazilian Black Bean Stew) appeared first on Forks Over Knives.

Air-Fried Tempura Veggies with Jalapeño-Lime Sauce

Caitlyn Diimig, RD — Tue, 06 May 2025 17:49:38 +0000

These easy, vegan air-fried tempura veggies fit the bill any time you want a crunchy appetizer to kick things off. Sparkling water gives the batter a light, crisp texture, while a hint of ground ginger offers a grounding warmth. You’ll want to air-fry these babies for as long as possible to get the crispiest results. A creamy dipping sauce made with silken tofu gets its lively flavor from fresh cilantro, jalapeño, and a squeeze of lime juice. It’s the perfect dipper for these crunchy veggie snacks!

Tips

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

For more inspiration, check out these tasty ideas:

Yield: Makes 4 cups vegetables + ½ cup sauce

Time: 45 minutes

4 oz. firm silken tofu, drained
2 tablespoons lime juice
1 to 2 teaspoons finely chopped fresh jalapeño chile, seeded if desired (see tip, recipe intro)
2 tablespoons finely chopped fresh cilantro
¾ cup plain seltzer water, plus more as needed
2 tablespoons flaxseed meal
½ cup brown rice flour
¼ teaspoon ground ginger
¼ teaspoon sea salt
⅛ teaspoon freshly ground black pepper
1 cup red bell pepper strips
1 cup broccoli florets, cut into 1- to 1½ -inch florets
4 oz. fresh green beans, trimmed

Instructions

For Jalapeño-Lime Sauce, in a small blender or food processor combine tofu, lime juice, and jalapeño; cover and blend until smooth, adding 1 to 2 tablespoons water to reach desired consistency. Stir in cilantro. Cover and chill until ready to serve.
Preheat air fryer to 350°F. In a large bowl whisk together ¼ cup of the seltzer water with the flaxseed meal; let stand 5 minutes. Whisk in the remaining ½ cup seltzer water until frothy. Whisk in brown rice flour, ginger, salt, and black pepper until batter forms. Batter should be the consistency of a thin pancake batter. Add more seltzer water as needed to reach desired consistency.
Working in batches, dip bell pepper strips, broccoli florets, and green beans in batter until coated; allow excess to drip off. Transfer vegetables to parchment paper that has been cut to fit air-fryer basket. Place parchment paper with vegetables in basket. Air-fry 10 minutes or until crisp. Season vegetables with an additional pinch of sea salt. Serve with sauce.

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Spring Onion and Asparagus Tarts with Black Bean Crust

Caitlyn Diimig, RD — Wed, 16 Apr 2025 17:53:32 +0000

With twice the protein of a standard hamburger and no cholesterol, these hunger-busting asparagus tarts are a healthy option for the whole family. Pureed black beans create a hearty, fiber-packed crust, while fresh thyme adds subtle floral notes. Par-bake the crusts, then slather with a lemon-infused tofu cream. After a brief spell in the oven, top with steamed asparagus, spring onions, and a zesty homemade gremolata. It’s that simple! These scrumptious savory tarts would work well for dinner for two or as an appetizer for a bigger group.

For more inspiration, check out these tasty ideas:

Yield: Makes 2 tarts

Time: 45 minutes

2 15-oz. cans no-salt-added black beans, rinsed and drained (3 cups)
1 cup brown rice flour
2 tablespoons chopped fresh thyme
2 tablespoons tahini
1 lemon (plus extra wedges for serving, if desired)
1 14- to 16-oz. pkg. firm tofu, drained
¼ cup low-sodium vegetable broth
½ teaspoon freshly ground black pepper
½ teaspoon garlic powder
½ cup chopped fresh parsley
1 clove garlic, minced
½ cup pitted Kalamata olives, sliced
2 bunches spring onions, trimmed to 7 inches with bulbs attached, halved lengthwise
16 oz. asparagus, trimmed, halved lengthwise if large

Instructions

Preheat oven to 400°F. Line two baking sheets with parchment paper.
In a food processor process black beans until a paste forms, adding up to 1 tablespoon water to help beans blend, if needed. Transfer bean paste to a medium bowl.
Stir rice flour and 4 teaspoons of the thyme into bean paste. Drizzle with tahini. Toss with a fork until mixture resembles coarse sand. Stir in water, 1 tablespoon at a time, until dough forms (about 3 tablespoons total). Divide dough in half. On one prepared baking sheet, press one dough portion into a 10-inch circle about ¼ inch thick. (If necessary, cover dough with a sheet of parchment paper and use a rolling pin to shape dough.) Repeat with remaining dough portion on a second baking sheet.
Bake crusts on separate oven racks 20 minutes or until starting to brown.
For filling, remove 6 teaspoons zest and squeeze 1 tablespoon juice from lemon. In a blender or food processor combine 4 teaspoons lemon zest and juice, tofu, broth, the remaining 2 teaspoons thyme, the pepper, and garlic powder. Cover and blend until smooth and spreadable.
Spread filling evenly over parbaked crusts. Bake 10 minutes or until crusts are crisp and filling is hot.
For gremolata, in a small bowl stir together parsley, garlic, and the remaining 2 teaspoons lemon zest.
Place a steamer basket in a large saucepan. Add water to just below basket. Bring to boiling. Steam spring onions and asparagus, covered, 5 minutes or until tender. Arrange spring onions and asparagus on baked tarts. Sprinkle with olives and gremolata. If you like, serve with lemon wedges.

The post Spring Onion and Asparagus Tarts with Black Bean Crust appeared first on Forks Over Knives.

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.

The post Crispy Cauliflower Bites with Ranch Dip appeared first on Forks Over Knives.

Breaded Mushrooms with White Balsamic Vinaigrette

Caitlyn Diimig, RD — Wed, 08 Jan 2025 18:22:18 +0000

Mushroom lovers will go crazy for these cute breaded mushroom bites, which are just the right size for a party appetizer. The first step is to quick-pickle the mushrooms in a tangy Dijon-balsamic vinaigrette for half an hour. While this is optional (see tip below), it makes the mushrooms extra tangy and tender and contrasts nicely with the crunchy whole wheat panko coating. The trick to getting the bread crumbs to stick is to coat the mushrooms with a mix of brown rice flour and vinaigrette before rolling in the whole wheat panko. Serve these tasty mushrooms with some of the white balsamic vinaigrette for dipping, and watch them go!

Tips

Short on time? Skip the marinating step (Step 3) and go straight to Step 4.

Gluten-free version: To make these gluten-free, use gluten-free whole wheat panko, and be sure to use a brand of Dijon mustard that’s gluten-free.

For more inspiration, check out these tasty ideas:

Yield: Makes 24 mushrooms + ⅓ cup vinaigrette

Time: 75 minutes

1 cup whole wheat panko
¾ cup white balsamic vinegar
6 tablespoons lemon juice
2 tablespoons nutritional yeast
2 teaspoons Dijon mustard
¼ teaspoon freshly ground black pepper
⅛ teaspoon sea salt
1 teaspoon fresh thyme leaves
24 2-inch button mushrooms (about 1 lb.), stems removed
¼ cup brown rice flour
Fresh thyme and/or arugula (optional)

Instructions

Preheat oven to 375°F. Line a 15×10-inch baking pan with foil. Set a wire rack over foil in pan. Place panko in a large bowl.
For vinaigrette, in a blender combine the next six ingredients (through salt). Cover and blend until smooth. Add thyme; pulse to combine. Reserve ⅓ cup of the vinaigrette for serving.
In a large bowl toss the mushrooms with the remaining vinaigrette; let stand 30 minutes, stirring occasionally. Drain mushrooms, reserving 6 tablespoons of the vinaigrette.
Whisk together the 6 tablespoons vinaigrette and the brown rice flour. Add mushrooms; stir until evenly coated. Transfer 3 or 4 mushrooms at a time to bowl with panko; toss until evenly coated. Place mushrooms on rack in prepared pan.
Bake 20 to 25 minutes or until mushrooms are cooked through and lightly browned. Serve with reserved vinaigrette and a sprinkle of chopped fresh thyme and/or arugula (if using).

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