quick and easy Archives - Forks Over Knives

Harissa Almond Pasta with Spinach

Brandi Doming — Mon, 31 Mar 2025 17:18:33 +0000

Looking for a satisfying weeknight meal? This Harissa Almond Pasta from Brandi Doming’s new cookbook Vegan Wholesome is sure to deliver. “This bold-flavored pasta takes just a few minutes to put together and is spicy, creamy, and so delicious for a quick meal,” writes Doming. “The lentils add extra protein, iron, and body to the sauce and the spinach ups the nutritional benefits. Who knew pasta could be so healthy?!”

Tips

Adjust the heat: Two tablespoons harissa sauce will give a nice kick of heat, and 3 tablespoons will be quite spicy.

Nut-free version: Use tahini instead of almond butter.

Up the protein: Use gluten-free lentil pasta to boost the protein.

Recipe excerpted from VEGAN WHOLESOME: High-Protein Meals and Snacks to Energize and Nourish © 2025 by Brandi Doming. Published by Rodale Books, an imprint of Random House, a division of Penguin Random House LLC. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

Yield: Serves 4

Time: 35 minutes

½ cup chopped red onion (180 grams)
¾ cup unsweetened, unflavored almond milk (or another plant-based milk)
2 to 3 tablespoons harissa, to taste (see tip, recipe intro)
2 tablespoons roasted almond butter (with no added oils/sugar; see nut-free tip, recipe intro)
1 tablespoon coconut aminos (15 grams)
1 tablespoon fresh lime juice, plus more to taste (15 grams)
¼ cup cooked red lentils, well drained (48 grams)
½ teaspoon garlic powder
Fine sea salt (optional)
Freshly ground black pepper (optional)
12 ounces pasta of choice, either wheat or gluten-free
4 large handfuls of fresh spinach, steamed (150 grams)
Red pepper flakes for garnish (optional)

Instructions

In a nonstick skillet, cook the onions with a splash of water over medium-low heat, stirring often, until they become caramelized and take on a brown color, 5 to 8 minutes. Add tiny bits of water if needed to prevent burning.
In a blender, combine the cooked onions, milk, 2 tablespoons of the harissa, the almond butter, coconut aminos, lime juice, cooked lentils, and garlic powder and blend until completely smooth. Taste and add more harissa if you want it spicier and more lime juice if you want it tangier. Add salt and/or pepper, if desired.
Bring a large pot of water to a boil for the pasta. Add the pasta, and cook according to the package directions. Drain well.
Add the pasta to bowls and top with desired amount of sauce and the cooked spinach. Garnish with pepper flakes, if desired.

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Giuseppe Federici’s Pasta Con i Broccoli (Pasta with Broccoli)

Giuseppe Federici — Fri, 10 Jan 2025 18:18:23 +0000

Giuseppe Federici has amassed over a million followers across TikTok and Instagram with his vegan takes on classic Italian recipes, and he says this easy broccoli pasta is one of his most viral recipes yet. “So many people tell me they make it at least once a week,” he writes in his new cookbook, Italian Cooking with Nonna. The dish is also a winner with his biggest cooking inspiration: his grandmother. “This is Nonna’s all-time favorite pasta dish. Nonna says she doesn’t get to make it as often as she likes because Nonno only likes to eat pasta with tomato sauce every single day!” Try the tasty recipe, and check out our Q&A with Federici here!

From Italian Cooking with Nonna: 80+ Plant-Based Recipes Inspired by Classic Italian Dishes

Yield: Makes 2 servings pasta + 1¼ cups parmesan

Time: 20 minutes

Ingredients

FOR CASHEW PARMESAN

1⅓ cups raw cashews
3 tablespoons nutritional yeast
1 teaspoon garlic powder
1½ teaspoons onion powder
1 teaspoon flaky sea salt

FOR PASTA

1 large head broccoli
2 cloves garlic
½ leek
2 green onions
7 oz (200 g) pasta of your choice (farfalle, penne, orecchiette)
1 teaspoon vegetable stock seasoning mix
Sea salt and freshly ground black pepper
1 tablespoon toasted bread crumbs, plus extra

Instructions

For Cashew Parmesan, combine all ingredients in a food processor or high-speed blender. Blend for around 30–60 seconds, until a fine powder is formed. Set aside.
Bring a saucepan of salted water to a boil.
Break or slice the broccoli into small chunks, keeping the stalks in too, and boil for 5–6 minutes.
While the broccoli is cooking, finely slice the garlic, leek, and green onions. In a medium sauté pan cook over medium until soft (5–10 minutes), adding water, 1–2 tablespoons at a time, as needed to prevent sticking.
Remove the cooked broccoli from the pan using a slotted spoon and place on a cutting board. Don’t discard the water! Chop the broccoli into smaller chunks and add to the pan of leeks.
Add your pasta to the same pan of water you used to cook the broccoli, and cook until al dente. Nonna’s favorite shape for this dish is farfalle or “butterfly,” but penne or orecchiette also work well.
Season the broccoli mixture with salt and pepper. Dissolve the stock seasoning mix in a ladle of the pasta cooking water (approx. ½ cup [120ml]) and add to the vegetables.
When the pasta is al dente, transfer it to the vegetable pan, add the bread crumbs, and mix everything together. Add another ladle of pasta water here, if needed, to help loosen the mixture.
Turn off the heat and serve immediately, with Cashew Parmesan, if you like, and extra toasted bread crumbs. Store leftover Cashew Parmesan in an airtight container in the refrigerator up to 2 weeks.

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Veggie Mac and Cheese with Sun-Dried Tomatoes

Ellen Boeke — Thu, 12 Dec 2024 18:22:58 +0000

If you’ve got some leftover veggies in the fridge and pasta in the cupboard, you’re halfway to creating this simple, seven-ingredient (not counting salt and pepper) mac and cheese, which is kid-friendly and perfect for busy weeknights. The “cheese” sauce—featuring cashews, carrots, and aquafaba (liquid from a can of chickpeas)—may be your new go-to when you want something creamy but healthy. Chopped sun-dried tomatoes add pops of tangy flavor, while beans lend extra heft. You can use any variety of cooked beans in this recipe; chickpeas are a great option, especially if you’re already opening a can for the aquafaba.

Tips

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

For more inspiration, check out these tasty ideas:

Vegan Chili Mac and Cheese
Spring Veggie Mac and Cheese with Vegan White Cheddar Sauce
Butternut Squash Mac and Cheese with Broccoli
Or check out our full roundup of Healthy, Delicious Vegan Mac and Cheese Recipes.

Yield: Makes 10 cups

Time: 30 minutes

12 oz. dried whole grain macaroni or other short pasta
2 cups chopped leftover roasted, grilled, or sautéed vegetables
1 cup no-salt-added cooked beans
¼ cup sun-dried tomatoes (not oil-packed)
½ cup raw unsalted cashews
¾ cup chopped carrots
½ cup aquafaba (liquid from canned no-salt-added chickpeas)
1 teaspoon sea salt
¼ teaspoon freshly ground black pepper

Instructions

Prepare pasta according to package directions. Reserve 1 cup of the pasta cooking water. Drain pasta; return to pot. Add vegetables and beans to pasta. In a small bowl combine ¼ cup of the hot pasta cooking water and the sun-dried tomatoes; let stand 10 minutes. Drain and reserve soaking liquid; chop sun-dried tomatoes and add to pasta.
For sauce, in a small saucepan cover cashews and carrots with water. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes or until carrots are tender; drain. Place cashews and carrots in a blender along with aquafaba, ¼ cup of the reserved pasta cooking water, the reserved sun-dried tomato water, the salt, and pepper. Cover and blend until smooth.
Add sauce to pasta mixture; toss to coat. Add additional pasta cooking water, a little at a time, if needed to make creamy. Heat through over medium, stirring occasionally.

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What to Do With Leftover Quinoa: 5 Easy Meals

Mary Margaret Chappell — Wed, 27 Nov 2024 19:18:47 +0000

Quinoa achieved star status in the plant-based world for good reason: The ancient grain is packed with fiber, protein, and other nutrients. It’s also quick-cooking and ultra versatile, and it plays well with a wide array of flavors. Read on for five of our favorite ways to use leftover quinoa (or precooked store-bought quinoa), with foolproof recipes for comforting lentil soup, a bright breakfast bowl, taco filling, and more. For more inspiration, check out 22 Plant-Based Recipes That Will Make You Love Quinoa.

Tips

Quinoa varieties are interchangeable in most recipes, including the ones featured here.
Always rinse quinoa before cooking it to remove the natural saponin coating, which can add bitterness to your final dish.
Check out our guide to quinoa for a full breakdown of varieties and how to cook them!

Grains, Greens, and Grapefruit Salad

In a large bowl stir together 1½ cups cooked quinoa, ½ cup cooked chickpeas, ½ cup dried cranberries, ¼ cup finely chopped red onion, ¼ cup grapefruit juice, and 1 teaspoon minced garlic. Fold in 1 cup baby arugula. Top with quartered grapefruit slices. Makes 3 cups

Quinoa and Red Lentil Soup

In a large saucepan combine 1 cup chopped onion, ½ cup dry red lentils, ¼ cup tomato paste, 2 teaspoons minced garlic, 2 teaspoons curry powder, and 6 cups water. Bring to boiling over medium-high; reduce heat. Cover and cook 20 to 25 minutes or until lentils are tender, adding 1½ cups cooked quinoa during the last 5 minutes of cooking. Stir in 1 cup frozen peas; let stand 2 minutes before serving. Makes 6 cups

Kiwi-Mango Breakfast Bowl

In a small bowl stir together 2 teaspoons date paste and 1 teaspoon lime juice. Stir mixture into 1 cup hot cooked quinoa. Top with sliced kiwi and mango. Makes 1 bowl

Quinoa Taco Filling

In a large saucepan combine 2 cups cooked quinoa, 2 cups salsa, ½ cup frozen roasted corn kernels, and 1 tablespoon chili powder; heat over medium 5 minutes or until most of the liquid has been absorbed. Spoon into whole wheat tortillas or corn tortillas. Top with avocado slices, chopped scallions, and additional salsa. Makes 3 cups filling

Veggie Tempura

Pat and press 2 cups cooked quinoa firmly onto both sides of 4 cups sliced eggplant, zucchini, and/or winter squash (the way you would pat together sand for a sand castle). Bake on a parchment-lined baking sheet in a 400 ̊F oven 25 to 30 minutes or cook in an air fryer 15 to 20 minutes or until golden brown. Serve with Almost-Instant Peanut Sauce, Ponzu Sauce, or your favorite dipping sauce. Makes 4 cups

To learn delicious vegan recipes and master whole-food, plant-based culinary techniques at home, check out Forks Over Knives Cooking Courses!

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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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Low-Salt Veggie Stir-Fry

Ellen Boeke — Wed, 23 Oct 2024 17:06:07 +0000

Ready in just 30 minutes, this saucy low-salt veggie stir-fry is a great base recipe to adapt and make your own and an ideal weeknight meal to whip up while you unwind from a long day. Feel free to use whatever veggies are already in your fridge or freezer. A simple soy-ginger sauce coats every bite with bright flavor. You can dial up the heat factor by adding more or less crushed red pepper flakes or leaving out altogether. Serve over brown rice or another whole grain, such as farro, quinoa, or barley. It’s also excellent over soba or brown rice noodles.

Tips

Brown rice: The recipe calls for cooked brown rice. If you don’t have it, allow an extra 10 minutes of cooking time, and be sure to get that going first.

Gluten-free version: Soy sauce contains gluten, so opt for tamari instead.

For more inspiration, check out these tasty ideas:

Yield: Makes 10 cups

Time: 30 minutes

⅓ cup low-sodium vegetable broth
2 tablespoons reduced-sodium soy sauce or tamari
1½ tablespoons brown rice vinegar
1 tablespoon arrowroot powder
1 teaspoon grated fresh ginger
1 clove garlic, minced
¼ teaspoon crushed red pepper
2 cups thin strips carrots and/ or bell peppers (any color), diagonally halved snow pea pods, and/or sliced bok choy
1 cup thin onion wedges
3 cups broccoli florets or broccoli rabe pieces
2 cups chopped sturdy greens, such as kale, spinach, collards, or chard
1 8-oz. package frozen shelled edamame (2 cups)
4 cups hot cooked brown rice
¼ cup chopped peanuts or cashews (optional)

Instructions

For sauce, in a small bowl stir together the first seven ingredients (through crushed red pepper) and ½ cup water.
In a large wok or extra-large skillet cook and stir carrots and onion over high 5 minutes, adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add broccoli, greens, and edamame; cook and stir 4 to 5 minutes more or until broccoli is just starting to get tender.
Stir sauce and add to wok. Cook and stir 1 to 2 minutes or until sauce is thickened and coats vegetables. Serve over rice. Top with nuts.

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Ann’s Short Flax Biscuits

Ann Crile Esselstyn, M.Ed., and Jane Esselstyn, R.N. — Thu, 10 Oct 2024 17:14:39 +0000

These oat flour–based flax biscuits from Ann Esselstyn are perfect for when you need a delicious, wholesome addition to a meal. With only four ingredients, they take just a few minutes to mix. Flaxseeds add extra oomph and help bind the dough, while baking powder keeps them light and airy. Serve with jam, fruit, or soup. If you have leftovers, toast them until they’re hot and crispy.

From Be a Plant-Based Woman Warrior by Jane Esselstyn and Ann Crile Esselstyn

Tips

Gluten-free: To make these gluten-free use certified gluten-free oat flour.

Yield: Makes 8 to 10 biscuits

Time: 25 minutes

1 cup oat flour or other whole grain flour
2 tablespoons flaxseed meal and/or chia seeds
1 teaspoon baking powder
½ cup oat milk or other unsweetened, unflavored plant-based milk

Instructions

Preheat oven to 400°F. Line a baking sheet with parchment paper.
In a small bowl stir together flour, flaxseed meal, and baking powder. Add milk; stir briefly until just mixed. (Do not overmix. Mixture should be lumpy and even have some streaks of flour.)
Scoop 8 to 10 heaping tablespoons dough onto prepared baking sheet. If you like, gently flatten the tops a bit. Bake 14 minutes or until lightly browned on top.

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Whole Wheat Orzo and Arugula Skillet Supper

Ellen Boeke — Fri, 10 May 2024 17:00:17 +0000

Whole wheat orzo gives this pasta dish a risotto-like quality and is ready in just 25 minutes. The orzo is cooked with vegetable broth, fresh thyme, and garlic, ensuring a rich flavor. A cannellini bean sauce infused with the citrusy notes of lemon zest gives the dish a creamy feel without being heavy. Wilted arugula, added towards the end, becomes tender, softening some of its characteristic pepperiness, while a few pine nuts lend nutty richness. This aromatic pasta is perfect for a busy weeknight or weekend meal when you don’t want to sacrifice flavor and nutrition!

For more inspiration, check out these other tasty ideas:

Carrot Ginger Soup with Orzo and Kale
Cannellini Bean, Kale, and Orzo Soup
Creamy One-Pot Pasta with Broccolini
For more quick-cooking pasta ideas, check out our collection of Pasta and Noodle Recipes You Can Make in 30 Minutes or Less

Yield: Makes 4¾ cups

Time: 25 minutes

½ cup chopped shallots
2 cups dried whole wheat orzo
4 cloves garlic, minced
3 cups low-sodium vegetable broth
1 tablespoon chopped fresh thyme
1 15-oz. can no-salt-added cannellini beans, rinsed and drained (1½ cups)
½ cup unsweetened, unflavored plant milk
2 teaspoons lemon zest
3 tablespoons lemon juice
2 tablespoons nutritional yeast
¼ teaspoons crushed red pepper
6 cups fresh arugula leaves
2 tablespoons toasted pine nuts
Lemon wedges

Instructions

In a deep extra-large nonstick skillet cook shallots over medium 3 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoon at a time, as needed to prevent sticking. Stir in orzo and garlic; cook and stir 1 minute. Carefully stir in broth and thyme. Bring to boiling; reduce heat. Simmer, uncovered, 6 minutes or until orzo is tender, stirring occasionally.
Meanwhile, in a blender combine the next six ingredients (through crushed red pepper). Cover and blend until smooth and creamy.
Stir bean mixture into skillet. Cook 2 minutes or until thickened and creamy. Stir in arugula until wilted. Sprinkle with pine nuts. Serve with lemon wedges.

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Spanish-Style Fava Beans

Ellen Boeke — Wed, 17 Apr 2024 19:01:28 +0000

Served over a bed of brown rice, these irresistible Spanish-style fava beans make a delicious hearty meal. Smoked paprika gives this classic dish an unmistakably smoky flavor, while fresh Roma tomatoes (or other tomatoes) combine with onion and garlic to create an aromatic tomato sauce. This vegan version skips the ham in favor of tender, sweet green peas, which melt in your mouth and play well against the firm, hearty fava beans. For a tapas-style dish, simply skip the rice and serve with crusty bread.

Tips: Canned favas can be hard to find. If you like, use frozen fava beans or cook up a batch of dried fava beans. Or substitute creamy butter beans, broad beans, lima beans, or even edamame.

If gluten is a concern, be sure to serve the beans over brown rice, as barley contains wheat.

For more inspiration, check out these tasty ideas:

Yield: 9 cups

Time: 25 minutes

1 cup chopped yellow onion
3 or 4 cloves garlic, minced
1½ teaspoon smoked paprika
3 cups shelled fresh English peas or frozen green peas
2 cups coarsely chopped roma tomatoes
1 15-oz. can fava beans or no-salt-added butter beans, rinsed and drained (2 cups)
⅔ cup low-sodium vegetable broth
¼ cup chopped fresh parsley
2 tablespoons sherry vinegar
¼ teaspoon freshly ground black pepper
4 cups hot cooked brown rice or barley

Instructions

In a large skillet cook onion over medium 3 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in garlic and paprika. Cook and stir 1 minute. Stir in the next four ingredients (through broth). Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes or until tomatoes are broken down and mixture is saucy, stirring occasionally.
Stir in parsley, vinegar, and pepper. Serve over rice.

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Linguine with Artichokes and Lentils

Ellen Boeke — Mon, 08 Apr 2024 17:28:51 +0000

Reminiscent of pasta with clam sauce, this flavor-packed dish features frozen artichoke hearts cooked to creamy perfection with tender linguine pasta. French green lentils add an earthy heft which is perfectly balanced by citrusy lemon zest, briny capers, and fragrant fresh oregano. Ready in 30 minutes or less, this dish comes together in about the time it takes to cook the pasta!

Tips: This recipe calls for cooked French green lentils, so be sure to have those on hand, or allow extra time to cook them beforehand. Cooked lentils freeze well; batch-cook a load and keep a store in your freezer for meals like this.

To make this dish gluten-free, use gluten-free linguine or other gluten-free pasta.

For more inspiration, check out these tasty ideas:

Yield: 8 cups

Time: 30 minutes

¾ cup coarsely chopped shallots (3 shallots)
½ cup low-sodium vegetable broth
4 cloves garlic, coarsely chopped (1 tablespoon)
12 oz. dry whole wheat linguine or angel hair pasta
1 12-oz. package frozen artichoke hearts, thawed and chopped, or one 14-oz. can, drained and chopped
2 cups cooked French green lentils
2 tablespoons white balsamic vinegar
2 tablespoons capers, drained
1 tablespoon chopped fresh oregano
2 teaspoons lemon zest
¼ teaspoon sea salt
¼ teaspoon crushed red pepper
Lemon wedges

Instructions

In a large skillet cook shallots over medium 5 minutes or until tender, stirring frequently and adding broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add garlic; cook 2 minutes.
Meanwhile, prepare pasta according to package directions. Reserve 2 cups pasta cooking water. Drain pasta and return to pot.
Stir the remaining broth and the next eight ingredients (through red pepper) into skillet. Heat through. Add to pasta; toss to combine. Add enough pasta cooking water to make saucy, tossing with tongs. Sprinkle with additional fresh oregano. Serve with lemon wedges.

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