one-pot meals Archives - Forks Over Knives

Zesty Macaroni with Black Beans and Corn

Laura Marzen, RD, LD — Tue, 11 Feb 2025 18:20:47 +0000

Ready in just 25 minutes, this one-pot pasta combines sweet corn, protein-packed black beans, and tangy tomatoes canned at their peak in a quick and tasty meal the whole family will love. Avocado Cream drizzled over the top adds creaminess and softens the acidity of the tomatoes—it’s an optional extra but worth making if you have an avocado on hand. If this dish looks more saucy in the pot than you’d like, cover the pot and let it stand for 10 to 15 minutes so the macaroni can absorb more liquid.

Avocado Cream

In a blender combine 1 large avocado, peeled and chopped; ⅓ to ½ cup unsweetened, unflavored plant-based milk; 1 tablespoon lime juice; ¼ teaspoon hot pepper sauce; 1 small clove garlic, chopped; and sea salt, to taste. Cover and blend until smooth.

Tips

For a smokier flavor: Instead of 1 tablespoon of paprika, use 2 teaspoons of regular paprika and 1 teaspoon of smoked paprika.

Gluten-free version: To make this gluten-free, use gluten-free macaroni.

For more inspiration, check out these tasty ideas:

Yield: Makes 14 cups

Time: 25 minutes

2 15-oz. cans no-salt-added black beans, rinsed and drained (3 cups)
1 28-oz. can no-salt-added crushed tomatoes
2 cups frozen whole kernel corn
1 14.5-oz. can no-salt-added diced tomatoes
12 oz. dried whole grain macaroni
¾ cup chopped onion
4 cloves garlic, minced
1 tablespoon paprika (see tip, recipe intro)
1½ teaspoon sea salt
1 teaspoon ground cumin
¼ teaspoon cayenne pepper
¼ teaspoon freshly ground black pepper
3½ cups low-sodium vegetable broth
⅓ cup chopped fresh cilantro (optional)
Lime zest
Avocado slices
Avocado Cream (optional) (see tip, recipe intro)

Instructions

In a 6-quart Dutch oven combine the first 12 ingredients (through black pepper). Stir in broth. Press down on ingredients with the back of a spoon so macaroni is submerged in liquid.
Bring to boiling; reduce heat. Cover and simmer 6 to 8 minutes or until macaroni is tender.
Stir in half of the cilantro (if using) and garnish with lime zest. If you like, top with the remaining cilantro, the sliced avocado, and Avocado Cream.

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Coconut Curry Noodle Bowls with Mushrooms

Laura Marzen, RD, LD — Mon, 20 Jan 2025 23:05:25 +0000

These 30-minute, one-pot curry noodle bowls are perfect for a satisfying weeknight meal—and you won’t be left with a pile of dishes! Mushrooms, pad Thai noodles, cauliflower florets, and shredded carrots add texture, but it’s the creamy broth featuring red Thai curry paste and coconut milk that takes this one over the top. Don’t be surprised to find yourself slurping up every last bit! Garnish with cilantro and lime for a bright flavor punch.

Tips

Carrot shreds: To make long, thin carrot shreds, use a spiralizer or a julienne peeler.

Coconut milk: Before measuring the coconut milk, pour the contents of the can into a bowl and whisk until smooth.

Make your own mirepoix: The formula for making your own is 2 parts chopped onion to 1 part each diced celery and diced carrot. For this recipe, you need 1 cup chopped onion plus ½ cup each of diced carrot and celery.

Where to buy mirepoix: Trader Joe’s sells it fresh in 14.5-oz. tubs, and you can find it fresh near the bagged greens at many supermarkets. Cascadian Farm, Kroger, and other stores sell it frozen.

For more inspiration, check out these tasty ideas:

Yield: Makes 12 cups

Time: 30 minutes

8 oz. sliced fresh button mushrooms (3 cups)
2 cups fresh or frozen mirepoix (10 to 12 oz.)
4 cloves garlic, minced
2 to 3 tablespoons oil-free Thai red curry paste, such as Thai Kitchen
8 cups low-sodium vegetable broth
½ teaspoon sea salt
12 oz. dried brown rice pad Thai noodles
4 cups small fresh cauliflower florets
2 cups long thin shreds carrot
½ of a 13.5-oz. can unsweetened light coconut milk (about ¾ cup) (see tip, recipe intro)
½ cup fresh bean sprouts (optional)
¼ cup chopped fresh cilantro
Lime wedges

Instructions

In a 6-quart pot cook mushrooms, mirepoix, and garlic over medium 6 to 8 minutes or until just tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in curry paste.
Add broth and salt; bring to boiling. Add noodles; cook 2 minutes. Add cauliflower; cook 4 to 5 minutes more or until noodles and cauliflower are just tender, stirring frequently and adding carrot the last minute of cooking.
Stir in coconut milk and bean sprouts (if using). Cook over medium-low 1 minute or until heated through. Sprinkle servings with cilantro and serve with lime wedges.

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Creamy Baked Fettuccine with Kale

Nancy Macklin, RDN — Tue, 17 Dec 2024 18:36:36 +0000

This one-dish baked fettuccine with cherry tomatoes and kale is a great hands-off recipe that results in succulent flavors and requires very little washing up. It’s so easy! Grab a baking dish, add tomatoes, aromatics, and fresh rosemary, and roast for 20 minutes, letting the flavors intensify. Then, add the pasta—we advise breaking the dry fettuccine into pieces before stirring in—broth, kale, and hummus, and leave it to cook for half an hour. The hummus, tomatoes, and broth create a zesty sauce that cooks the pasta, and you get to put your feet up while the oven does the heavy lifting. Sprinkle with sliced Kalamata olives just before serving. Enjoy it as it is or with a garden salad for extra greens.

Tips

Oil-free hummus: If you’re having trouble finding oil-free hummus, you can make your own with this easy 10-minute hummus recipe.

Gluten-free version: To make this gluten-free, use gluten-free fettuccine.

For more inspiration, check out these tasty ideas:

Yield: Makes 8 cups

Time: 60 minutes

2 pints cherry tomatoes
1 medium onion, cut into slivers
6 cloves garlic, thinly sliced
2 teaspoons chopped fresh rosemary
2 cups low-sodium vegetable broth
8 oz. dry whole grain fettuccine, broken into 3-inch pieces
4 cups chopped fresh kale leaves
½ cup oil-free hummus
1 tablespoon apple cider vinegar
Sea salt and freshly ground black pepper, to taste
¼ cup sliced Kalamata olives
2 tablespoons nutritional yeast

Instructions

Preheat oven to 400°F. Place tomatoes, onion, garlic, and rosemary in a deep 3-quart baking dish. Roast 20 minutes or until tomatoes start to break down. Reduce oven temperature to 350°F.
Stir in broth and 2 cups water. Add fettuccine and kale; lightly toss to combine. Top with spoonfuls of hummus. Cover dish with foil.
Bake 20 to 30 minutes or until fettuccine is tender. Add vinegar and mix well. Season with salt and pepper. Top with olives and nutritional yeast.

The post Creamy Baked Fettuccine with Kale appeared first on Forks Over Knives.

Flexible Pasta and Bean Soup

Ellen Boeke — Mon, 18 Nov 2024 18:15:52 +0000

This versatile recipe makes the easiest soup ever, and it’s an ideal way to use up all those odds and ends from your fridge, freezer, and pantry. With our easy-to-follow formula, you can use what you have on hand—root veggies, frozen veggies, beans, whole grain pasta. Below we’ve suggested some Mexican-, Mediterranean-, and Italian-style ingredient combinations, but don’t be afraid to follow your instincts and arrive at something new. Note: To make this gluten-free, opt for a gluten-free whole-grain pasta, or just leave the pasta out.

Flavor Profiles

Mexican-style: Choose sweet potato, bell pepper, black beans, frozen corn, fresh cilantro, and lime juice.

Mediterranean-style: Choose carrots, celery, chickpeas, herbes de Provence, frozen green beans, fresh dill, and lemon juice.

Italian-style: Choose parsnips, celery, white beans, Italian seasoning, frozen peas, fresh parsley, and white wine vinegar.

For more inspiration, check out these tasty ideas:

Yield: Makes 14 cups

Time: 40 minutes

1½ cups chopped peeled root vegetables (carrots, turnips, parsnips, sweet potato)
2 cups chopped onion
1 cup chopped celery or bell pepper (any color)
6 cloves garlic, minced
8 cups low-sodium vegetable broth
3 cups cooked no-salt-added beans (white, kidney, black, chickpeas) or two 15-oz. cans no-salt-added beans, rinsed and drained
1 teaspoon poultry seasoning
1 teaspoon herbes de Provence or Italian seasoning
8 oz. whole wheat short pasta or broken long pasta
3 cups frozen vegetables (peas, corn, carrots, green beans)
¼ cup chopped fresh herbs (parsley, dill, chives, cilantro)
1 to 2 tablespoons lemon juice, lime juice, white wine vinegar, or red wine vinegar
Sea salt
Freshly ground black pepper, to taste

Instructions

In a 6- to 8-quart pot cook root vegetables, onion, celery, and garlic over medium 5 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add broth, beans, poultry seasoning, and herbes de Provence. Bring to boiling; reduce heat. Cover and simmer 10 minutes.
Add pasta. Return to boiling; reduce heat. Simmer 10 minutes or until pasta is tender. Stir in frozen vegetables and fresh herbs. Cook 2 to 3 minutes more or until frozen vegetables are tender. Season with lemon juice, salt, and black pepper. If you like, add more water.

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Za’atar-Seasoned Couscous with Kale and Charred Lemon

Nancy Macklin, RDN — Wed, 09 Oct 2024 17:42:28 +0000

The earthy, aromatic flavors of za’atar seasoning pair deliciously well with citrusy lemon zest and warming cinnamon, giving this grain-forward entree a bright, rich flavor. Water-sautéed onions and wilted kale form the base of the dish. Once the veggies are soft and sweet, add whole-wheat pearl couscous, seasonings, chickpeas, and chopped dates. Top it all off with chopped fresh parsley, slivered almonds, and a squeeze of smoky, tangy charred lemon. This fragrant dish is hefty enough to enjoy as a main meal but also makes an excellent side or potluck offering.

Tips

Charred lemon: Cut a lemon in half. Heat a small skillet or grill pan over medium-high. Place lemon, cut sides down, in the hot skillet. Cook 3 minutes or until heated through and charred. Do not move or turn lemon halves while cooking. If you like, cut lemon halves into wedges.

Gluten-free version: To make this gluten-free, use quinoa or brown rice instead of whole wheat couscous.

For more inspiration, check out these tasty ideas:

Yield: Makes 7 cups

Time: 30 minutes

1 cup chopped onion
4 cups thinly sliced kale, tough stems removed
3 cloves garlic, chopped
2 teaspoons za’atar seasoning
1 teaspoon lemon zest
½ teaspoon ground cinnamon
2 cups low-sodium vegetable broth
1 15-oz. can no-salt-added chickpeas, rinsed and drained
¼ cup chopped dates
2 cups dried whole wheat pearl couscous
1 tablespoon lemon juice
1 teaspoon sea salt
Freshly ground black pepper, to taste
¼ cup chopped fresh parsley
2 tablespoons slivered almonds, toasted
Charred lemon or lemon wedges (see tip, recipe intro)

Instructions

In a large pot cook onion 3 to 4 minutes or until tender, stirring frequently and adding water, 1 to 2 tablespoon at a time, as needed to prevent sticking. Stir in kale until wilted. Add garlic; cook 1 minute. Stir in za’atar seasoning, lemon zest, and cinnamon. Add broth, chickpeas, dates, and 1 cup water. Bring to boiling. Stir in couscous. Remove from heat. Cover and let stand 10 minutes.
Fluff couscous mixture with a fork. Stir in lemon juice, salt, and pepper. Sprinkle servings with parsley and almonds. Serve with charred lemon.

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