Laura Marzen, RD, LD Archives - Forks Over Knives

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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Tofu Lettuce Wraps

Laura Marzen, RD, LD — Wed, 09 Apr 2025 16:51:44 +0000

Inspired by the signature P.F. Chang’s appetizer, these company-worthy tofu lettuce wraps are easy enough for a weeknight meal. Crumbled tofu, umami-rich mushrooms, sweet red bell pepper, and crunchy water chestnuts are coated in a mouthwatering orange-soy sauce. Spoon the tofu-veggie mixture and noodles into lettuce leaves and garnish with toasted sesame seeds. Ready in 35 minutes!

For more inspiration, check out these tasty ideas:

Yield: Makes 16 wraps

Time: 35 minutes

½ of a 14- to 16-oz. package extra-firm water-packed tofu
8 oz. thin brown rice vermicelli or capellini noodles
⅓ cup low-sodium vegetable broth
¼ cup orange juice
2½ tablespoons reduced-sodium soy sauce or tamari
2 tablespoons rice vinegar
2 teaspoons pure cane sugar
2 teaspoons cornstarch
8 oz. cremini or button mushrooms, chopped
1 medium bell pepper (any color), chopped
1 8-oz. can sliced water chestnuts, drained and chopped
1½ cups shredded carrots
3 scallions, thinly sliced
4 cloves garlic, minced
1 tablespoon minced fresh ginger
32 iceberg or Bibb lettuce leaves
2 teaspoons toasted sesame seeds

Instructions

Place tofu between folded paper towels. Top with a plate and a heavy can of food. Let stand 15 minutes. Crumble drained tofu into a small bowl. Meanwhile, cook noodles according to package directions. Drain; rinse with warm water. Drain again well; cover to keep warm.
For sauce, in a small bowl whisk together vegetable broth and the next five ingredients (through cornstarch) until smooth; set aside.
In a large skillet cook mushrooms and bell pepper over medium 5 to 7 minutes or just until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add water chestnuts, ¾ cup of the carrots, the scallions, garlic, and ginger; cook and stir 3 minutes more. Add tofu.
Stir sauce and add all at once to skillet. Cook, stirring gently, 2 to 3 minutes or until filling is well combined and sauce is thickened and bubbly.
Arrange lettuce leaves in stacks of two. Fill the layered lettuce leaves with tofu mixture and noodles; top with the remaining ¾ cup shredded carrots and the sesame seeds.

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30-Minute Spring Roll Bowl

Laura Marzen, RD, LD — Mon, 07 Apr 2025 17:11:28 +0000

These vibrant spring roll bowls are a snap to prepare in 30 minutes. With brown rice linguine, fork-tender veggies, and crunchy ribbons of radish, they deliver all the fresh flavors of a spring roll but with the ease of a bowl! Use a vegetable peeler to make long, thin ribbons of daikon radish. Top with crunchy almonds and drizzle with a warm ginger-soy sauce for a quick and delicious meal that will satisfy everyone at the table.

Tips

Radish swap: If you can’t find daikon or other long white radishes, use any other variety, but cut them into matchsticks instead of noodles. If the tops are attached, chop a few leaves to sprinkle on as a garnish.

Gluten-free version: Use gluten-free tamari instead of soy sauce.

For more inspiration, check out these tasty ideas:

Yield: Makes 4 bowls

Time: 30 minutes

12 oz. dried brown rice linguine or pad Thai noodles
3 cups fresh broccoli florets
1½ cups frozen shelled edamame
¼ cup low-sodium soy sauce
2 tablespoons rice vinegar
1 tablespoon no-salt-added tomato paste
1 tablespoon grated fresh ginger
½ teaspoon cornstarch
¼ to ½ teaspoon crushed red pepper
8 oz. daikon radish or other large radishes, trimmed
¾ cup coarsely shredded carrots
2 scallions, sliced
¼ cup sliced almonds, toasted

Instructions

In a 6- to 8-quart heavy pot cook noodles according to package directions, adding broccoli and edamame the last 2 to 3 minutes of cooking. Reserve ¼ cup of the cooking water. Drain noodles and vegetables. Transfer to a large bowl; toss with some of the reserved cooking water so the mixture stays loose.
Meanwhile, in a small saucepan combine the next six ingredients (through crushed red pepper) and 2 tablespoons water. Cook over medium, whisking constantly, until thickened and bubbly. Cook and stir 1 minute more. Remove from heat. Cover to keep warm.
Meanwhile, using a vegetable peeler, shave daikon radish into ribbons.
Divide noodle mixture among four large serving bowls. Add radish, carrots, and scallions. Drizzle with sauce and sprinkle with almonds.

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Watermelon Radish Spring Rolls with Dipping Sauce

Laura Marzen, RD, LD — Fri, 04 Apr 2025 17:08:33 +0000

With colorful watermelon radishes, crisp snow peas, and cooling cucumber, these vibrant veggie spring rolls are perfect for serving as an appetizer during the warmer months. A zippy ginger-laced lemon sauce gets extra richness from toasted sesame seeds, loading every mouthful with bright flavor. Vermicelli noodles and avocado add heft and creaminess. Be sure to include a few fresh chives and mint leaves if you’ve got them; it’s incredible what a difference fresh herbs make!

Tips

Radishes: To get very thin slices, use a mandoline if you have one. If you can’t find watermelon radishes, use whichever type you like. If the tops are attached, feel free to rinse a few leaves and add them to the spring rolls with the fresh herbs.

To store: Place rolls in an airtight container, leaving space between rolls so they don’t stick together. Store in the refrigerator for up to 1 day.

For more inspiration, check out these tasty ideas:

Yield: Makes 12 spring rolls + ⅓ cup dipping sauce

Time: 45 minutes

3 tablespoons lemon juice
1 tablespoon toasted sesame seeds
1 tablespoon white miso paste
1 teaspoon grated fresh ginger
½ teaspoon pure maple syrup
⅛ to ¼ teaspoon crushed red pepper
2 oz. dried brown rice vermicelli noodles
12 8-inch round brown rice papers
12 sprigs fresh mint (48 leaves)
24 4-inch sprigs fresh chives
2 cups very thinly sliced watermelon radishes (36 slices) (see tip, recipe intro)
24 fresh snow pea pods, trimmed
½ of a medium avocado, pitted and thinly sliced (12 slices)
1 4-inch piece English cucumber, halved, seeded, and cut lengthwise into 12 strips

Instructions

To make lemon-ginger dipping sauce, in a small bowl whisk together the first six ingredients (through crushed red pepper) and 1 tablespoon of water. Chill until ready to use.
Cook noodles according to package directions; drain. Rinse under cold water; drain well. Use kitchen scissors to snip noodles into smaller pieces.
Pour warm water into a pie plate. Carefully dip a rice paper into the water; let stand several seconds to slightly soften. Transfer to a clean work surface.
Place a mint sprig and two chive sprigs across the center of the rice paper. Lay three radish slices alongside the herbs, below the center. Arrange some of the noodles over the radishes. Arrange two pea pods, an avocado slice, and a cucumber strip over the herbs.
Fold the bottom edge of rice paper up and over filling. Fold in sides; roll up rice paper snugly. Repeat with the remaining rice papers and fillings. Serve spring rolls with lemon-ginger dipping sauce.

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Summer Squash Succotash with Noodles

Laura Marzen, RD, LD, LD, and RD — Tue, 27 Aug 2024 17:13:57 +0000

Succotash is a classic American side dish with Native American roots, featuring corn, lima beans, and tomatoes. This heartier version is served over noodles and chilled, making for an excellent main meal to dig into on a warm night. You can also enjoy it warm, any time of year. Ground cumin, smoked paprika, and garlic give the veggies a smoky flavor, which makes you want to gobble them right up. Tender pattypan squash adds extra veggie goodness. If you don’t have pattypan squash, you can use any summer squash, such as yellow squash or zucchini. Fresh corn is excellent if you have it, but frozen corn also works.

Tips

Optional oil: This is a Forks Flex Recipe, which means it includes a small amount of optional oil. If you include the oil, you’ll add approximately 29 calories, 3 g total fat, and 1 g saturated fat per serving.

For more inspiration, check out these tasty ideas:

Yield: Makes 4 bowls

Time: 1 hour 30 minutes

12 oz. dry whole grain linguine or fettuccine
6 green and/or yellow pattypan squash, trimmed and halved (8 oz. total)
3 ears fresh sweet corn, husked (or 2 cups frozen corn)
4 scallions
1 tablespoon extra virgin olive oil (optional, learn more)
2 cups frozen baby lima beans, thawed
1 small red bell pepper, chopped
6 cloves garlic, minced
¼ cup apple cider vinegar
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
½ teaspoon smoked paprika
½ teaspoon ground cumin
1 cup grape or cherry tomatoes, halved
4 lime wedges

Instructions

In a 6- to 8-quart heavy pot cook noodles in lightly salted water according to package directions, adding squash the last 3 to 4 minutes of cooking. Reserve ½ cup of the cooking water, then drain noodles and squash in a large colander; rinse with cold water to cool quickly. Drain again. Transfer to a large bowl; toss with 2 to 3 tablespoons of the reserved cooking water so the mixture stays loose. Cover and chill until ready to serve or up to 3 days. Set remaining cooking water aside.
Meanwhile, for succotash, cut kernels from corn cobs. Thinly slice scallions onions, keeping green and white parts separate. For oil-free: In a large skillet cook white parts of scallions, lima beans, and bell pepper over medium 3 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. (If using oil: In an extra-large skillet heat oil over medium, then add white onion parts, lima beans, and bell pepper and cook 3 minutes, stirring occasionally.)
Add corn and garlic; cook and stir 2 minutes. Add ¼ cup of the reserved cooking water and the next five ingredients (through cumin). Cook and stir 1 minute. Remove from heat. Transfer to a medium bowl; stir in tomatoes. Cover and chill at least 1 hour or up to 3 days.
Divide noodles and squash among 4 large shallow bowls. Add succotash to bowls. Top with scallion parts. Serve with lime wedges.

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Spring Vegetable Focaccia

Laura Marzen, RD, LD — Mon, 24 Mar 2025 17:37:23 +0000

This vibrant spring focaccia is ideal for a special occasion lunch or brunch. A fragrant lemon-basil spread, made with creamy garden peas, steals the show and perfectly complements the earthy focaccia. Watermelon radishes, with their pale exterior and rosy interior, are a visual treat. Cut them in different ways—slices, wedges, ribbons—to show off their beauty. Top this delectable vegetable focaccia with tender asparagus spears and sliced scallions for a meal worth showing off.

Radish swap: If you can’t find watermelon radishes, use whatever type you like.

For more inspiration, check out these tasty ideas:

Yield: Makes one 15×10-inch focaccia

Time: 2 hours 60 minutes

3½ cups white whole wheat flour
½ cup yellow cornmeal, plus more for sprinkling in pan
2¼ teaspoons fast-rising active dry yeast
1½ teaspoons sea salt
2 teaspoons pure maple syrup
1 cup fresh or frozen peas
1 lemon
1 cup lightly packed fresh basil
½ cup lightly packed fresh parsley
¼ cup unsalted pistachio nuts, toasted
¼ cup unsweetened, unflavored plant-based milk
3 cloves garlic, minced
¼ teaspoon freshly ground black pepper
8 oz. fresh asparagus, trimmed
6 oz. watermelon radishes
2 to 3 scallions, thinly sliced

Instructions

In a large bowl combine flour, ½ cup cornmeal, the yeast, and 1¼ teaspoon of the salt. Add maple syrup and 2 cups warm water (120°F to 130°F). Beat with a mixer on low 2 minutes. Cover and let rise 1 hour or until double in size.
Line a 15×10-inch baking pan with a silicone baking mat or parchment paper. Sprinkle with additional cornmeal, making sure to get into the corners.
Gently stir dough to deflate; let rest 10 minutes. Spread dough in prepared pan, gently stretching to corners with damp fingertips. Cover; let rise 45 minutes to 1 hour or until about double in size.
Preheat oven to 400°F. Using damp fingertips, make shallow indents across the top of dough. Bake 20 to 25 minutes or until golden brown. Cool on a wire rack.
In a small saucepan cook peas in a small amount of boiling water 3 to 5 minutes or until just tender. Drain; rinse with cold water. Drain well. Remove ½ teaspoon zest and squeeze 3 tablespoons juice from lemon. In a food processor combine peas, lemon zest and juice, basil, parsley, pistachios, milk, garlic, pepper, and the remaining ¼ teaspoon salt. Process until nearly smooth, scraping sides of bowl as needed.
Cut asparagus into thirds. In a medium saucepan cook asparagus in a small amount of boiling water 1 minute; drain. Rinse with cold water; drain well.
Trim tops from radishes if present; wash and chop for garnish. Cut radishes into thin wedges or slices, or use a vegetable peeler to make ribbons.
Spread pea mixture over cooled crust. Top with asparagus, radishes, scallions, additional basil and/or parsley, and radish tops (if using). Cut focaccia into 12 pieces.

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Easter Egg Radish Panzanella

Laura Marzen, RD, LD — Wed, 19 Mar 2025 17:07:37 +0000

This luscious bread salad is all about color and vibrant flavor and is hearty enough to enjoy as a main meal. It would also make a fantastic side dish for your next barbecue! Roasted Easter egg radishes, shallots, and garlic provide a sweet and tangy base, complemented by rainbow chard, cherry tomatoes, cannellini beans, and olives, giving the salad a Mediterranean feel. You’ll use your radish tops in the salad, too. A subtly sweet pink vinaigrette—made with quick-simmered rhubarb, balsamic vinegar, and maple syrup—adds a bright flavor. Crispy croutons provide texture, but the salad is delicious even without them.

Tips

What are Easter egg radishes? This is a marketing term that refers to different colored varieties grown and sold together—red, white, pink, and purple. If you can’t find them at your market, use table radishes instead. For more radish intel, check out our guide to radishes.

My radishes don’t have tops: No problem, use 1 lb. trimmed radishes instead.

Gluten-free version: Skip the bread or use gluten-free bread.

For more inspiration, check out these tasty ideas:

Tuscan Panzanella with Sun-Dried Tomato Vinaigrette
Grilled Caesar Salad
Vegetarian Antipasto Salad
Grilled Romaine Salad
And check out our collection of favorite radish recipes!

Yield: Makes 10 cups

Time: 60 minutes

2 bunches Easter egg radishes with tops (20 oz.) (see tip, recipe intro)
2 medium shallots, cut into thin wedges
2 whole cloves garlic, peeled
5 tablespoons white balsamic vinegar
12 oz. whole grain Italian bread, cut or torn into 1-inch cubes
½ cup coarsely chopped fresh rhubarb
2 tablespoons pure maple syrup
2 stalks rainbow chard
2 cups cherry tomatoes, halved
1 15-oz. can no-salt-added cannellini beans, rinsed and drained (1½ cups)
½ cup sliced pitted green olives
½ cup coarsely torn fresh basil
Freshly ground black pepper (optional)

Instructions

Preheat oven to 425°F. Trim tops from radishes; wash tops and set aside. Trim and scrub radishes. Cut radishes into quarters lengthwise.
In a 15×10-inch baking pan toss together radishes, shallots, garlic, and 1 tablespoon of the vinegar. Spread evenly in pan. Roast 20 to 25 minutes or until vegetables are just tender and starting to brown, stirring once halfway through roasting. Let cool.
Spread bread in a second 15×10-inch baking pan. Bake 3 to 5 minutes or until dry and lightly toasted, stirring once; cool.
In a small saucepan combine the remaining 4 tablespoons vinegar and the rhubarb. Bring just to boiling; reduce heat. Simmer, uncovered, 2 to 3 minutes or until rhubarb is tender. Cool 10 minutes. Strain through a fine-mesh sieve, pressing the rhubarb with the back of a spoon to remove all juices; discard rhubarb pulp. Whisk maple syrup into rhubarb juice.
Thinly slice chard stems. Tear leaves into bite-size pieces. If using radish tops, tear tops into bite-size pieces to make ½ cup. Chop roasted garlic.
In a very large bowl toss together bread, radish mixture, chopped garlic, chard, radish tops, tomatoes, beans, and olives. Drizzle with vinegar mixture; toss to coat. Cover and chill salad at least 20 minutes or up to 6 hours before serving. Stir in basil just before serving. If you like, sprinkle with pepper.

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Veggie Burrito Bowl with Cilantro-Lime Rice

Laura Marzen, RD, LD — Mon, 03 Mar 2025 18:44:17 +0000

Our whole-food, plant-based riff on Chipotle’s classic menu item combines many flavorful elements in one big gorgeous bowl! Fragrant cilantro lime rice, seasoned black beans, and a quick Chile-Corn Salsa (recipe below) deliver heft while going big on flavor. Top with smoky skillet-cooked bell peppers and red onion, a dollop of guacamole, and a handful of shredded lettuce for a colorful, restaurant-quality veggie burrito bowl you can be proud of.

Shortcuts

This dish has a few different components: salsa, refried beans, fajita vegetables, and cilantro lime rice. While the salsa and refried beans are especially flavorful when made from scratch, this recipe would absolutely be delicious with store-bought refried beans (which lets you skip Step 2) and salsa. And feel free to prepare the fajita veggies and rice in advance up to a few days in advance, store them in the fridge, and reheat them when you’re ready to eat.

Chile-Corn Salsa

In a large dry skillet, cook 1½ cups frozen sweet corn kernels, thawed and patted dry, over medium-high 2 to 3 minutes or until lightly charred, stirring frequently and reducing heat if corn browns too quickly. Add 1 small jalapeño chile, seeded (if desired) and finely chopped, and 1 clove garlic, minced. Cook and stir 30 seconds. Immediately transfer corn mixture to a medium bowl. Stir in 1½ cups chopped seeded tomatoes and 2 tablespoons lime juice. Season with salt to taste.

For more inspiration, check out these tasty ideas:

Yield: Makes 4 bowls

Time: 50 minutes

1 cup long grain brown rice
¾ teaspoon sea salt
⅓ cup chopped fresh cilantro
1 teaspoon lime zest
2 15-oz. cans no-salt-added black beans, rinsed and drained (3 cups)
1½ teaspoons paprika
1 clove garlic, minced
½ teaspoon smoked paprika
½ teaspoon ground cumin
¼ teaspoons freshly ground black pepper or cayenne pepper
2 medium red and/or green bell peppers, cut into ½-inch strips
½ of a medium red onion, cut into ½-inch-thick slices
2 cups shredded romaine lettuce
1 recipe Chile-Corn Salsa or purchased low-sodium corn salsa
Purchased guacamole
Seared jalapeño halves or lime wedges (optional)

Instructions

To make Cilantro-Lime Rice, in a large saucepan combine rice, ¼ teaspoon salt, and 2 cups water. Bring to boiling over medium; reduce heat to low. Cover and simmer 40 to 45 minutes or until rice is tender and liquid is absorbed. Let stand 5 minutes; fluff with a fork. Just before serving, stir in cilantro and lime zest.
In a medium saucepan stir together the next six ingredients (through black pepper) plus the remaining ½ teaspoon of salt and ¼ cup water. Bring just to boiling; reduce heat. Cover and simmer 6 to 8 minutes to blend flavors, stirring occasionally.
For fajita vegetables, in a large skillet cook bell peppers and red onion over medium 6 to 8 minutes or until crisp-tender, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Layer Cilantro-Lime Rice, lettuce, chile-corn salsa (or store-bought salsa), black beans, fajita vegetables, and guacamole in shallow serving bowls. Top with additional fresh cilantro and, if you like, garnish with jalapeño halves.

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Vegan Kefta Tagine (Moroccan Meatballs)

Laura Marzen, RD, LD — Fri, 21 Feb 2025 18:18:46 +0000

This fragrant Moroccan stew comes together quickly with the help of store-bought mirepoix and canned tomatoes. But it’s the vegan kefta (aka Moroccan meatballs), made with bulgur and chickpeas, that take this one over the top and give you something to sink your teeth into. A tagine is a North African stew named for the pot in which it is typically made. If you have a large tagine, use it, but if you don’t have one, a pot or Dutch oven will work too.

Make-Ahead Tips

To save time on day-of prep: Cook the bulgur up to five days in advance and store it in an airtight container in the fridge.

To save a lot of time on day-of prep: Prepare and bake the kefta as directed (through Step 4); let cool on baking sheet. Place baking sheet with kefta in the freezer; freeze 1 hour or until firm. Transfer frozen kefta to a freezer-safe airtight container; freeze up to 3 months. Thaw kefta 15 minutes before adding to tagine; simmer an additional 5 minutes or until heated through.

How to Make Kefta Without a Food Processor

No food processor? No problem. Combine kefta ingredients in a large bowl and use a potato masher to coarsely mash and combine the mixture.

For more inspiration, check out these tasty ideas:

Yield: Makes 13 cups

Time: 80 minutes

¾ cup dry bulgur
2 15-oz. cans no-salt-added chickpeas, undrained
1 tablespoon flaxseed meal
¼ cup chopped toasted walnuts
2 tablespoons tahini
5 cloves garlic, minced
3 teaspoons ras el hanout
1 teaspoon sea salt
¼ teaspoon freshly ground black pepper or cayenne pepper
2 cups fresh or frozen mirepoix (10 to 12 oz.)
6 cups low-sodium vegetable broth
1 lb. 2-inch red or yellow potatoes, quartered
1 14.5-oz. can no-salt-added fire-roasted or regular diced tomatoes, undrained
2 tablespoons chopped fresh parsley
Lemon wedges (optional)

Instructions

For kefta, preheat oven to 400°F. Line a baking sheet with parchment paper. In a medium saucepan combine bulgur and 1½ cups water. Bring to boiling; reduce heat. Cover and simmer 10 minutes. Remove from heat; let stand 10 minutes. If necessary, drain off any remaining liquid. Transfer bulgur to a food processor. (see tip, recipe intro).
Meanwhile, drain chickpeas, reserving the liquid (aquafaba). In a small bowl stir together 3 tablespoons of the aquafaba and the flaxseed meal; let stand 5 minutes.
Add flaxseed mixture, 2 cups of the chickpeas, the walnuts, tahini, 3 of the minced garlic cloves, 2 teaspoons of the ras el hanout, ½ teaspoon of the salt, and the pepper to food processor with bulgur. Pulse until well combined and mixture starts to hold together.
With damp hands, shape chickpea mixture into 1½-inch balls. Place kefta balls on the prepared baking sheet. Bake, uncovered, 15 minutes or until set and heated through. Cover loosely to keep warm.
In a 6-quart pot cook mirepoix and the remaining 2 of the minced garlic cloves over medium 6 to 8 minutes or until vegetables are tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add the remaining 1 teaspoon ras el hanout and ½ teaspoon salt, the broth, and potatoes. Bring to boiling; reduce heat. Cover and simmer 10 to 12 minutes or until potatoes are just tender.
Stir in the remaining 1¼ cups chickpeas and the undrained tomatoes. Cook over medium-low 5 minutes to blend flavors. Add kefta balls and parsley; stir gently to combine. Top servings with additional parsley and serve with lemon wedges (if using).

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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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