Plant-Based Recipes | Forks Over Knives

19 Arugula Recipes Featuring the Zesty Greens We Can’t Get Enough Of

Lisa Esile, MS — Wed, 14 May 2025 17:20:32 +0000

With its peppery bite and vibrant green hue, aromatic arugula transforms everyday dishes into something memorable, pairing beautifully with everything from citrus, stone fruit, and nuts to roasted veggies, beans, and grains. In this collection of scrumptious arugula recipes, you’ll find quick salads, grain bowls, mouthwatering bruschetta, pizza, pasta, an arugula smoothie, and lots more. Let arugula up your game in the kitchen!

What does arugula taste like? Arugula has a complex peppery flavor with hints of nuttiness and a subtle mustardy bite. It’s wonderfully aromatic: You’re likely to smell arugula before you taste it!

Arugula vs. rocket: In some regions of the world, including the UK, Australia, and New Zealand, arugula is known as rocket or roquette. In Italy, it’s often called rucola. Other names include salad rocket and garden rocket.

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Strawberry-Orange Custard Cups

Kathryn Hendrix, RDN, LD — Tue, 13 May 2025 17:13:33 +0000

These elegant custard cups are perfect for wowing guests or treating your family. With two layers of a creamy cashew-based custard infused with orange zest and orange juice and a layer of tangy strawberry compote, every mouthful is one to savor. The bottom layer of custard features pieces of orange, while a bright garnish of chopped strawberries finishes things off in style. Enjoy this delightful treat chilled or at room temperature.

Tip

To make ahead: Place custards and strawberry compote in separate airtight containers. Store in the refrigerator up to 24 hours. Assemble, chill, and serve within 2 hours.

For more inspiration, check out these tasty ideas:

Yield: Makes 4 custard cups

Time: 40 minutes

1 medium orange
¼ cup raw cashews
1¼ cups unsweetened, unflavored plant-based milk
¾ cup orange juice
¼ cup cornstarch
2 tablespoons pure maple syrup
Pinch sea salt
1 tablespoon pure vanilla extract
3 cups sliced fresh strawberries

Instructions

Remove 2 teaspoons zest from the orange. Cut away the peel and pith from the orange; cut orange into small chunks or supremes. Chill orange pieces.
Soak cashews in enough very hot water to cover 15 minutes; drain and rinse. In a blender combine cashews, orange zest, milk, orange juice, 2 tablespoons of the cornstarch, the maple syrup, and salt. Cover and blend 2 to 3 minutes or until very smooth. Pour into a small saucepan. Cook and stir over medium- high just until thickened and bubbly. Reduce heat to low; cook and stir 2 minutes more. Stir in 2 teaspoons of the vanilla. Divide custard in half; cool completely.
For strawberry compote, place 2 cups of the strawberries in a medium saucepan. Lightly mash strawberries. Cover and bring to simmering over medium. Simmer 5 minutes or until strawberries are soft and starting to break down. In a small bowl stir together the remaining 2 tablespoons cornstarch and 2 tablespoons cold water; add to strawberries in saucepan. Bring to boiling; reduce heat. Simmer, uncovered, 2 minutes or until thickened. Stir in the remaining 1 teaspoon vanilla. Mixture will be very thick. Cool completely.
Drain the reserved orange pieces and stir into one half of the custard mixture. Divide evenly into four wide-mouth pint jars or dishes, smoothing the top. Divide the strawberry compote evenly among jars, smoothing the top. Top evenly with the remaining smooth custard and sliced fresh strawberries.

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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.

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Peach Raspberry Overnight Oats

Vicki Brett-Gach — Wed, 07 May 2025 17:25:42 +0000

What a great feeling to wake up knowing breakfast is waiting for you, especially on a busy morning! Unsweetened vanilla almond milk creates a creamy base for these delectable raspberry overnight oats, perfectly complemented by juicy peaches. Slivered almonds provide a satisfying crunch, and plump raisins lend extra sweetness. Change up the fresh or frozen fruits as desired for endless variety. The finished recipe yields a single serving of ⅔ cup oats plus fruit; make a double batch if you’re preparing a meal for two, or if you have a hearty appetite!

Tips

Gluten-free version: To make this gluten-free, be sure to use certified gluten-free rolled oats.

Milk swap: If you do not have unsweetened vanilla almond milk, you can use plain almond milk (or any unsweetened plant-based milk) and add ⅛ teaspoon pure vanilla extract.

To store: Store overnight oats in the refrigerator up to 5 days. They will continue to soften with each passing day.

For more inspiration, check out these tasty ideas:

Yield: Makes 1 serving

Time: 8 hours 5 minutes

⅓ cup rolled oats (see GF tip, recipe intro)
½ teaspoon ground cinnamon
⅓ to ½ cup unsweetened vanilla almond milk (see tip, recipe intro)
⅓ cup fresh or frozen raspberries
¼ cup coarsely chopped fresh or frozen peaches
1 tablespoon raisins or chopped pitted dates
1 tablespoon slivered almonds, toasted if desired

Instructions

In a pint jar combine oats and cinnamon. Carefully add almond milk to just cover oats. Top with remaining ingredients (jar will not be full). Cover jar tightly and refrigerate overnight. To serve, eat cold or transfer to a bowl and warm in microwave 30 to 45 seconds.

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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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Kale Apple Smoothie

Vicki Brett-Gach — Wed, 30 Apr 2025 17:18:16 +0000

This fruity green kale apple smoothie is supremely refreshing and perfect as an energizing snack or breakfast pick-me-up. Apple, banana, and orange keep the flavors lively, while fresh baby kale (you can also use spinach) adds green goodness without overpowering the fruit flavors. If your blender allows, include a few ice cubes to make it an extra chill affair. The recipe makes one large or two small smoothies.

For more inspiration, check out these tasty ideas:

Yield: Makes 2¼ cups

Time: 15 minutes

1 orange
1 green apple, unpeeled, cored, and coarsely chopped
1 banana, sliced
1 cup packed fresh baby kale or spinach
4 to 8 ice cubes (optional)

Instructions

Slice off the top and bottom of orange. Place it with a cut side down on a cutting board. Slice off the skin and white pith from top to bottom. Holding the orange over a bowl to catch juices, slide a knife between a section and membrane. At the core, turn the knife and cut between the other side of the section and the membrane. The section will drop into the bowl. Repeat to remove all sections. Squeeze membranes to release any juice. (Alternately, peel the orange and cut it into quarters.)
In a blender combine orange sections and any juice and the remaining ingredients. Cover and start blending on low, gradually increasing speed to high until completely smooth. Pour into glasses. Serve immediately.

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Molasses Spice Cookies

Robin Robertson — Tue, 29 Apr 2025 17:21:07 +0000

Editor’s note: Dr. Michael Greger’s How Not to Age was one of our favorite books of 2023, and now Dr. Greger is back with The How Not to Age Cookbook, featuring recipes by Robin Robertson. This wholesome yet delicious cookie recipe is an excerpt from the new cookbook.

The amazing aroma of molasses and spice will fill your home as these cookies bake in the oven. Almond flour and almond butter add richness while oat flour ensures they’re not too heavy. But it’s the combination of ginger, cinnamon, and allspice paired with caramel-like date syrup and molasses that is a match made in heaven. Slightly chewy and perfectly delicious, they’re especially good served with a cup of hot tea or coffee!

Tips

Gluten-free: This recipe is gluten-free if you use gluten-free oat flour.

Consistency: Because the consistencies of molasses, almond butter, and date syrup can vary, you will need to monitor the amount of additional water, using it only if the dough is too dry.

Variations

Add grated lemon or orange peel to the cookie dough.
Add a pinch of ground cardamom to the spices.
Top the dough discs with some chopped nuts.

Yield: Makes about 12 cookies

Time: 60 minutes

⅓ cup blackstrap (dark) molasses (80 ml)
⅓ cup date syrup (80 ml) (see Consistency tip, recipe intro)
2 tablespoons almond butter
½ teaspoon pure vanilla extract
1 cup almond flour (110 g)
1 cup oat flour (120 g)
1 teaspoon aluminum- and sodium-free baking powder
1 teaspoon ground ginger
1 teaspoon ground cinnamon
¼ teaspoon ground allspice

Instructions

In a large bowl, combine the molasses, date syrup, almond butter, vanilla, and 2 tablespoons of water. Stir until smooth and well blended. Set aside.
In a medium bowl, combine the almond flour, oat flour, baking powder, ginger, cinnamon, and allspice. Mix well. Slowly add the dry ingredients to the wet ingredients, stirring to mix well. If the mixture is too dry to form into smooth balls, add more water, (see tip, recipe intro) 1 tablespoon at a time. If the dough becomes too wet, add a bit more flour. Chill the dough for 30 minutes.
Preheat the oven to 350°F (175°C). Line one or two baking sheets with parchment paper.
Scoop out 1 tablespoon of the dough and roll it between your hands to shape it into a ball. Place the dough ball on the prepared baking sheet. Repeat until all the cookie dough has been used, making about twelve balls, spaced about 2 inches (5cm) apart on the sheet. Wet your fingers and gently press each cookie to flatten the dough into a disk about ¼ inch (0.5cm) thick.
Bake until the bottom edges are slightly browned, 10 to 12 minutes. Remove from the oven and set aside to cool for about 10 minutes. The cookies will continue to firm up as they cool. When completely cooled, use a metal spatula to transfer the cookies to a plate to serve, or store them in a covered container until ready to enjoy.

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Tinola

Cleodia Martinez — Mon, 28 Apr 2025 17:44:54 +0000

Tinola is a bright, gingery soup that has been a comfort food staple in the Philippines for centuries and is served over rice as a main meal. The soup is typically made with chicken, but in this vegan twist, Cleodia Martinez switches things up and uses tofu and umami-rich mushrooms, to delicious effect. Crunchy green papaya and tender bok choy balance out the flavors with crunchy green goodness. This recipe calls for cooked brown rice, so be sure to have that to hand or get it going first up!

Tips

Green papaya: Green papaya is the unripe version of the golden-fleshed papaya you may be more familiar with. It has a crisp texture and flavor similar to jicama or cucumber.

For more inspiration, check out these tasty ideas:

Yield: Makes 10 cups + 6 cups rice

Time: 30 minutes

½ cup chopped yellow onion
4 cups low-sodium vegetable broth
6 cloves garlic, minced
1 2-inch piece fresh ginger, peeled and thinly sliced
1 small green papaya, peeled, seeded, and diced (1½ cups)
1 tablespoon white miso paste
1 cup sliced fresh cremini mushrooms
½ of a 14-oz. pkg. extra-firm tofu, diced
6 baby bok choy, halved lengthwise
6 cups cooked brown rice
Crushed red pepper (optional)

Instructions

In a 4- to 6-quart pot cook onion in 2 tablespoons of the broth over low 10 minutes or until onion is translucent, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add garlic and ginger. Increase heat to medium. Cook 2 minutes more. Add papaya, the remaining broth, the miso, and 4 cups water. Bring to boiling; reduce heat. Partially cover and simmer 10 minutes or until papaya is tender.
Add mushrooms and tofu. Simmer 5 minutes. Add bok choy. Return to boiling; remove from heat. Serve immediately with rice, topped with crushed red pepper (if using).

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Chickpea, Fennel, and Radish Salad

Laura Marzen, RD, LD — Thu, 24 Apr 2025 17:21:37 +0000

This summery chickpea, fennel, and radish salad pops with flavor. The sweetness of shredded carrots and the anise-like flavor of the fennel complement the peppery radishes while aromatic fresh herbs up the ante all around. Top with walnuts and a drizzle of lemony Dijon dressing. This company-worthy salad is perfect for a potluck or serving at your next grill-out.

Tips

Radish ribbon variation: To make this salad with radish ribbons, look for long varieties, such as scarlet or fire and ice radishes. Using a vegetable peeler, shave long, thin ribbons from radishes, turning radishes to make even cuts. When you can’t shave off any more, thinly slice remaining radishes.

For more inspiration, check out these tasty ideas:

Yield: Makes 10 cups

Time: 20 minutes

10 to 12 oz. of radishes (see tip, recipe intro)
2 15-oz. cans no-salt-added chickpeas
1 medium fennel bulb, trimmed and very thinly sliced
1 cup coarsely shredded carrots
2 tablespoons coarsely chopped fresh dill
2 tablespoons thinly sliced fresh chives
¼ cup lemon juice
1 teaspoon Dijon mustard
½ teaspoon sea salt
¼ to ½ teaspoon freshly ground black pepper
4 cups torn red leaf lettuce
⅓ cup chopped toasted walnuts
4 6-inch whole grain pita bread rounds, warmed

Instructions

Trim tops off radishes; if you like, chop ¼ cup of the tops to add at the end. Thinly slice radish into coins. Place radishes in a large bowl.
Drain chickpeas, reserving ¼ cup of the liquid from the can (aquafaba). Rinse and drain chickpeas. Add to bowl with radishes. Add fennel, carrots, dill, and chives.
In a small bowl whisk together reserved aquafaba, the lemon juice, mustard, salt, and pepper. Drizzle over radish mixture; toss to coat.
Arrange lettuce and radish mixture on a platter. Top with walnuts and radish tops (if using). Serve with warm pita bread.

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Beet Bliss! Red and Golden Beet Recipes Packed with Nutrients

Lisa Esile, MS — Wed, 23 Apr 2025 16:59:45 +0000

Not just for Grandma, the humble beet is a seriously versatile and exciting ingredient in any healthy cook’s kitchen. Vibrant and sweet, beets offer a satisfying crunch when raw and become sweet when cooked. Steamed, boiled, or baked are common ways to cook them. Tossed into a salad, roasted in a hearty breakfast hash, or blended into dips, these bright beauties add visual appeal to any dish. Below are a few of our favorite red and golden beet recipes to get you started.

Are beets and beetroot the same thing? Yes. In the U.S., “beet” refers to the bulb; in other countries, such as the U.K., the bulb is called beetroot.

What to do with beet greens: If your beets come with healthy-looking green tops, add them to salads and smoothies or cook them like Swiss chard.

For more on beets, check out What Are Beets, and How Do You Cook Them?

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