Forks Flex Recipes Archives - Forks Over Knives

Jamaican Vegetable Stew with Mini Dumplings

Darshana Thacker Wendel — Mon, 09 Sep 2024 17:20:22 +0000

You’ll be rooting for root veggies with this hearty Jamaican-inspired stew, which gets fiery heat from Scotch bonnet chile (or habanero). Potato-like yuca (aka cassava) and carrots lend oomph to the stew, tender chayote squash and bell pepper complement the denser veggies, and subtly sweet mini dumplings dotted throughout soak up the savory flavor of the broth. The dumplings add a fun textural contrast and are a breeze to prepare; just drop tiny balls of dough into the pot about halfway through cooking! This hearty recipe is waiting for you to add your spin. Potato is an excellent stand-in for yuca, and if you don’t have chayote squash, use zucchini or summer squash.

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 40 calories, 3 g total fat, and 1 g saturated fat per serving.

Yuca: Yuca is a tropical root vegetable that can be found in the produce section of the grocery store or in Latin or Asian markets. Be sure to remove the core after peeling and before dicing it.

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 8 cups

Time: 50 minutes

1 tablespoon extra-virgin olive oil (optional, learn more)
1 small yuca, peeled, cored, and cut into 1-inch dice (about 1½ cups)
1 cup chopped yellow onion
4 cloves garlic, minced
1½ teaspoons grated fresh ginger
1 cup chopped carrots
1 cup chopped green bell pepper
2 chayote squash, peeled and chopped (3 cups)
1 tablespoon finely chopped fresh thyme or 2 teaspoons dried thyme
½ of a small Scotch bonnet or habanero chile, seeded and finely chopped (see tip, recipe intro)
1 teaspoon ground allspice
½ teaspoon ground turmeric
2 medium tomatoes, cut into ½-inch dice (2 cups)
¼ cup whole wheat flour
½ cup unsweetened, unflavored plant-based milk
1 tablespoon lime juice
Sea salt, to taste
½ cup thinly sliced scallions

Instructions

For oil-free: In a large pot, combine yuca, onion, garlic, ginger, and ¼ cup water. Cook over medium for 10 minutes or until onion is tender and starting to brown, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. (If using oil: In a large pot, heat oil, then add yuca, onion, garlic, and ginger. Cook over medium for 10 minutes or until onion is tender and starting to brown, stirring occasionally.)
Add the next seven ingredients (through turmeric) and 4 cups water. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes or until vegetables begin to soften. Stir in tomatoes; cook a few minutes more while prepping dumplings.
For dumplings, in a small bowl stir together flour and 2 tablespoons water to make a dough. Drop dough by ½-teaspoon portions into stew. Stir in milk. Cook 20 minutes or until vegetables are tender and soup is thickened. Turn off heat. Stir in lime juice and season with salt. Sprinkle servings with scallions.

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Lentil Taco Salad in Crispy Tortilla Bowls

Ellen Boeke — Wed, 04 Sep 2024 17:42:50 +0000

Reinvigorate Taco Tuesdays with these fun lentil taco salad bowls, overflowing with spicy, tomato-sauced lentils, shredded lettuce, and jicama for extra crunch. Served in oven-toasted edible tortilla bowls, they’re a nice change from soft-shell tacos. If you’ve got extra filling, spoon it onto the plate alongside the bowl and serve with a fork. To finish, add fresh chopped cilantro, a few slices of buttery avocado, and a drizzle of silken tofu–based lime crema. Don’t expect there to be leftovers!

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 37 calories, 4 g total fat, and 0 g saturated fat per serving.

Cooked lentils: If you have cooked brown lentils (or canned), this recipe can be prepared in 35 minutes. If not, allow an extra 20 to 40 minutes. (Pro tip: Cook a large batch of lentils on the weekend and store them in the freezer for easy weeknight meals.)

For more inspiration, check out these tasty ideas:

Yield: Makes 4 bowls

Time: 35 minutes

6 oz. light firm silken tofu
1 tablespoon lime juice
½ teaspoon lime zest
⅛ teaspoon sea salt
¼ teaspoon garlic powder
3 to 4 tablespoons unsweetened, unflavored plant-based milk
4 6-inch whole wheat flour tortillas
Extra-virgin olive oil spray (optional, learn more)
2 teaspoons extra-virgin oil oil (optional, learn more)
1 cup chopped onion
3 cloves garlic, minced
4 cups cooked brown lentils
1 8-oz. can no-salt-added tomato sauce
1 tablespoon chili powder
1 tablespoon reduced-sodium soy sauce
1 teaspoon smoked paprika
⅛ to ¼ teaspoon cayenne pepper
3 cups shredded romaine lettuce or spinach
1½ cups chopped tomatoes
1½ cups shredded jicama
1 cup fresh cilantro leaves
1 small avocado, peeled, seeded, and sliced

Instructions

To make lime crema: In a small food processor or blender, place tofu, lime juice, lime zest, salt, and garlic powder. Cover and process until smooth, gradually adding plant-based milk, until crema is drizzling consistency. Refrigerate until ready to serve.
Preheat oven to 400°F. Place tortillas in four 8-oz. heatproof bowls, such as custard cups (or 6-oz. muffin cups), pressing them into the bottom and allowing sides to ruffle slightly. (If using oil: Lightly coat both sides of tortillas with olive oil spray before placing in heatproof bowls.) Bake 10 minutes or until lightly browned. Let cool in bowls.
Meanwhile for oil-free, in an extra-large nonstick skillet cook onion and garlic over medium 5 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. (If using oil: In an extra-large nonstick skillet, heat olive oil, then add onion and garlic and cook over medium 5 minutes or until tender, stirring occasionally.)
Stir in the next six ingredients (through cayenne pepper). Cook for 2 to 3 minutes or until ingredients are combined and desired consistency.
Fill tortilla cups with shredded romaine. Top with lentil mixture, tomatoes, jicama, cilantro, and avocado. Drizzle with lime crema.

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Mushroom Cheesesteak Sandwiches

Nancy Macklin, RDN and RDN — Wed, 28 Aug 2024 17:06:37 +0000

Inspired by Philadelphia’s most famous exports, these homemade vegan cheesesteak sandwiches are seriously crave-worthy and come together in just 30 minutes. The meaty texture and umami-rich flavor of portobello mushrooms pair well with caramelized cooked onions, bell peppers, and crispy whole grain French bread. You’ll want to bookmark this “cheese” sauce; while it tastes rich, it’s made with chickpeas and doesn’t have a lick of cholesterol in it. Turmeric provides the yellow hue, and nutritional yeast, mustard powder, and onion powder do a remarkable job of mimicking the flavor of cheese. To round these scrumptious sammies out into a full meal, add a garden salad.

Tips

For more inspiration, check out these tasty ideas:

Yield: Makes 4 sandwiches

Time: 30 minutes

1 tablespoon extra-virgin olive oil (optional, learn more)
8 oz. fresh portobello mushrooms, sliced
1 medium onion, sliced
1 medium green bell pepper, sliced
1 medium red bell pepper, sliced
½ teaspoon chopped fresh thyme
½ teaspoon smoked paprika
2 to 4 tablespoons low-sodium vegetable broth
1 cup canned no-salt-added chickpeas, undrained
⅓ cup nutritional yeast
1 tablespoon lemon juice
1 teaspoon dry mustard
½ teaspoon onion powder
¼ teaspoon ground turmeric
⅛ teaspoon cayenne pepper
½ to ¾ cup unsweetened, unflavored plant-based milk
1 12-oz. loaf whole wheat French bread, sliced horizontally and toasted

Instructions

For oil-free: In an extra-large skillet, combine the mushrooms, onion, bell peppers, thyme, and paprika; cook over medium 5 to 8 minutes or until tender, stirring occasionally and adding broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. (If using oil: In an extra-large skillet heat oil, then add the mushrooms, onion, bell peppers, thyme, and paprika. Cook over medium 5 to 8 minutes or until tender, stirring occasionally. If needed, add broth, 1 to 2 tablespoons at a time, to prevent sticking.)
Meanwhile, for “cheese” sauce, in a food processor combine the next seven ingredients (through cayenne pepper). Process until smooth, gradually adding ½ cup of the plant milk. Pour into a small saucepan and cook over medium 5 minutes or until hot and slightly thickened, adding enough of the remaining plant milk to reach desired consistency.
Spoon mushroom mixture over French bread and drizzle with “cheese” 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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Easy Vegan Paella

Ellen Boeke — Tue, 20 Aug 2024 17:23:28 +0000

This mouthwatering vegan paella has comfort food written all over it and is perfect for when you’re craving something substantial and saucy. Whole grain rice simmered low and slow in a brothy, saffron-scented tomato sauce takes on a rich, smoky flavor. Sweet red (or orange) bell pepper, briny pimiento-stuffed green olives, and umami-rich mushrooms lend an earthy depth. Frozen artichoke hearts and sweet garden peas, added toward the end, make this classic Spanish-inspired meal one to remember.

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 30 calories, 3 g total fat, and 1 g saturated fat per serving.
Gluten-free: This dish can be made gluten-free if you choose pimiento-stuffed green olives that are gluten-free.

For more inspiration, check out these tasty ideas:

Yield: Makes 8 cups

Time: 60 minutes

4 cups low-sodium vegetable broth
½ teaspoon saffron threads
1 tablespoon extra-virgin olive oil (optional, learn more)
8 oz. fresh button mushrooms, trimmed and quartered
1 red or orange bell pepper, cut into strips
½ cup sliced pimiento-stuffed green olives
1 teaspoon smoked paprika
⅛ teaspoon sea salt
2 cups dry short-grain brown rice
1 15-oz. can no-salt-added tomato sauce
1½ cups frozen green peas, thawed
1 cup frozen quartered artichoke hearts, thawed
Lemon wedges

Instructions

In a medium saucepan bring broth to boiling; reduce heat. Stir in saffron. Keep broth warm over low.
In an extra-large skillet cook mushrooms and bell pepper over medium 5 minutes or until slightly softened, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in olives, paprika, and salt; cook and stir 2 minutes. Add rice; cook and stir 2 minutes. For oil-free: In an extra-large skillet cook mushrooms and bell pepper over medium 5 minutes or until slightly softened, 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, then add mushrooms and bell pepper. Cook over medium 5 minutes or until slightly softened, stirring occasionally.) Stir in olives, paprika, and salt; cook and stir 2 minutes. Add rice; cook and stir 2 minutes
Slowly stir in hot broth. Reduce heat to medium-low. Cover and simmer 15 minutes. Remove lid and simmer uncovered, 30 to 35 minutes or until rice is tender and liquid is absorbed. Stir in tomato sauce, peas and artichoke hearts. Cook and stir 2 to 3 minutes more or until heated through and well combined. Serve with lemon wedges.

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Shellroni Salad with Jackfruit and Creamy Cashew Dressing

Ellen Boeke — Fri, 16 Aug 2024 17:30:02 +0000

Jackfruit is a fun addition to this potluck-worthy salad, deftly soaking up the creamy, lemon-infused cashew dressing. (The oil-free dressing gets added heft from steamed and blended potatoes.) This toothsome pasta salad is easy to adapt and can be served warm or cold as a side or main meal. Red and yellow cherry tomatoes, matchstick-cut carrots, and tangy scallions add veggie goodness, and chickpeas lend extra oomph. Shell pasta is an excellent option as the shape catches the dressing, but penne, macaroni, or another shape would also work. Sweety drop peppers (aka Biquinho) are nickel-size peppers with a subtle heat. If you can’t find them, use peppadew peppers, leave them out, or substitute homemade pickles.

Tips

Add more milk: If the pasta absorbs the dressing while refrigerated, add a splash of plant milk to make it creamy again.

Gluten-free: This salad can be made gluten-free if you use gluten-free pasta.

For more inspiration, check out these tasty ideas:

Yield: Makes 8 cups

Time: 35 minutes

5 oz. Yukon gold potatoes, peeled and chopped (1 cup)
⅓ cup raw cashews
1 tablespoon extra-virgin olive oil (optional, learn more)
1 teaspoon lemon zest
3 tablespoons lemon juice
1 tablespoon yellow mustard
2 teaspoons nutritional yeast
2 teaspoons onion powder
1 teaspoon garlic powder
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
8 oz. dry whole wheat shell pasta
3 cups red and yellow grape tomatoes, halved
1 15-oz. can no-salt-added chickpeas, rinsed and drained (1½ cups)
1 15-oz. can green jackfruit, rinsed, drained, and chopped
⅔ cup matchstick-cut carrots
½ cup sliced celery
¼ cup sliced scallions
¼ cup sweety drop peppers or chopped peppadew peppers, drained
2 tablespoons chopped fresh dill

Instructions

For dressing, in a small saucepan combine potatoes and 1 cup water. Bring to boiling; reduce heat. Simmer, uncovered, for 8 minutes or until tender; drain, reserving cooking liquid. Rinse potatoes under cold water; drain well. In a small bowl, pour hot potato cooking liquid over the cashews. Let stand for 15 minutes.
In a blender, combine soaked cashews and ½ cup of the soaking liquid; cover and blend until smooth. Add potatoes, olive oil (if using), and the next eight ingredients (through black pepper). Cover and blend until smooth and creamy, adding water, 1 tablespoon at a time, as needed to reach desired consistency. Season with salt and black pepper.
Cook pasta according to package directions; drain. Rinse under cold water; drain well. Transfer to a large bowl.
Add the remaining ingredients. Add dressing; toss to combine. Garnish with additional fresh dill sprigs.

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Quiche Florentine with Artichoke Hearts and Sun-Dried Tomatoes

Darshana Thacker Wendel — Thu, 02 May 2024 16:44:57 +0000

The biggest challenge in making an oil-free quiche is achieving a nice flaky crust. A combination of whole wheat flour, potato flour, and almond flour does the trick here with a little help from flaxseed meal. Nutritional yeast adds cheesiness to the creamy tofu filling while spinach lends green goodness, and artichoke hearts and sun-dried tomatoes punch up the flavor. With the comforting goodness of traditional quiche with a lot less fat, this delectable heart-healthy quiche is one to add to your weekly rotation and tasty enough for any special occasion brunch.

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 40 calories, 4 g total fat, and 1.25 g saturated fat per serving.

To make ahead: Completely cool the baked quiche; cover. Store in the refrigerator up to 3 days. When you’re ready to eat, bake in a 350°F oven 15 to 20 minutes or until internal temperature reaches 165°F.

From Forks Over Knives: Flavor!

For more inspiration, check out these tasty ideas:

Yield: Makes one 9-inch quiche

Time: 75 minutes

2 tablespoons extra-virgin olive oil (optional, learn more)
1 medium yellow onion, thinly sliced (about 2 cups)
1 tablespoon white wine vinegar
1¾ cups unbleached all-purpose flour (or white whole wheat flour), plus more for dusting
½ cup almond flour
¼ cup potato flour
1 tablespoon flaxseed meal (preferably golden)
1 teaspoon regular or sodium-free baking powder
6 cups frozen spinach (about 21 oz.)
1 12- to 14-oz. package soft silken tofu, drained
1 cup unsweetened, unflavored plant milk
1 14-oz. can artichoke hearts, drained and coarsely chopped (1½ cups)
½ cup chopped sun-dried tomatoes (not oil-packed)
2 tablespoons nutritional yeast
2 teaspoons finely chopped fresh thyme or 1 teaspoon dried thyme
1 clove garlic, minced
¼ teaspoon freshly ground white or black pepper
Sea salt, to taste

Instructions

Preheat oven to 375°F. Line the bottom of a 9-inch pie plate with parchment paper.
For oil-free: In an extra-large nonstick skillet combine onion and ¼ cup water. Cook over medium-low 5 minutes, stirring occasionally. Add vinegar; cook 10 minutes more or until onion softens and starts to brown. Remove from heat. (If using oil: In an extra-large skillet heat 1 tablespoon oil, then add onion. Cook over medium-low 5 minutes, stirring occasionally. Add vinegar; cook 10 minutes more or until onion softens and starts to brown. Remove from heat.)
To make crust: For oil-free, in a large bowl stir together 1½ cups of the all-purpose flour, the almond flour, potato flour, flaxseed meal, and baking powder. Add 1 cup water. (If using oil: In a large bowl stir together 1½ cups of the all-purpose flour, the almond flour, potato flour, flaxseed meal, and baking powder. Add 1 cup water and remaining 1 tablespoon oil.) Stir with a spatula until the flour forms clumps. Use your hands to work the dough into a ball, kneading just enough to bring it together. (Dough will be dry and crumbly.)
Line a cutting board with plastic wrap, dust with all-purpose flour, and place the dough ball on top. Lightly flour a rolling pin and the top of the dough. Roll dough into an 11-inch disk, dusting the dough or rolling pin with flour as needed to prevent sticking.
Carefully lift dough circle and place it in the prepared pie plate. Crimp edges of dough with your fingers or the tines of a fork. Bake crust 15 minutes.
Meanwhile, for filling, put spinach in a strainer and run hot water over it for a few seconds to thaw. Squeeze spinach to wring out as much excess moisture as you can.
In a large bowl combine tofu, milk, and the remaining ¼ cup all-purpose flour; whisk until tofu breaks up and mixture is creamy. Add spinach and the next six ingredients (through pepper); mix well. Season with salt. Spoon filling into the partially baked crust; spread evenly. Scatter cooked onion on top.
Bake 30 to 40 minutes or until crust is golden brown. Remove quiche from oven. Let rest at least 5 minutes before slicing.

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French Onion Gnocchi Soup

Ellen Boeke — Wed, 06 Mar 2024 18:33:34 +0000

This fantastic fusion recipe combines two beloved dishes into one drool-worthy meal everyone will adore. Pillowy gnocchi, a delicate dumpling-style pasta that hails from Italy, adds heft to traditional French onion soup, which also features sweet caramelized onions and aromatic thyme. The tender gnocchi soak up a rich Worcestershire-infused broth until they melt in your mouth like savory clouds. The soup is baked in the oven to allow the flavors to meld together, and a tangy topping of pickled shallots adds brightness. Serve this umami-rich soup with a side of whole wheat bread for the ultimate vegan comfort food experience.

Tips

For more inspiration, check out these tasty ideas:

Yield: Makes 6 cups + ½ cup pickled shallots

Time: 55 minutes

4 shallots, thinly sliced
⅓ cup apple cider vinegar
2 teaspoons pure cane sugar
1 tablespoon extra-virgin olive oil (optional, learn more)
3 large sweet onions, thinly sliced (6 cups)
3 cups low-sodium vegetable broth
4 cloves garlic, thinly sliced
2 teaspoons vegan Worcestershire sauce
12 oz. whole wheat gnocchi, such as Nocca brand
1 15-oz. can no-salt-added navy beans, rinsed and drained (1½ cups)
1 teaspoon fresh thyme leaves
¼ teaspoon freshly ground black pepper
4 1-oz. slices whole grain artisan bread, toasted

Instructions

For quick-pickled shallots, place sliced shallots in a small saucepan with apple cider vinegar and cane sugar. Bring to boiling, stirring to dissolve sugar; remove from heat. Let stand at least 15 minutes, stirring occasionally. Drain and set aside.
Preheat oven to 350°F. For oil-free: Heat an extra large oven-going skillet over medium. Add onions, cover, and reduce heat to medium-low. (If using oil: In an extra-large skillet heat oil over medium, then add onions, cover, and reduce heat to medium-low.) Cook 18 minutes or until very tender, stirring occasionally. Uncover, increase heat to medium-high, and cook 10 minutes or until golden brown, stirring occasionally. When golden, add ¼ cup of the broth, the garlic, and Worcestershire sauce; cook 2 minutes, stirring to scrape up any browned bits from bottom of skillet.
Stir the remaining broth, the gnocchi, beans, thyme, and pepper into the skillet. Bring to boiling, stirring occasionally. Place skillet in oven and bake 10 minutes or until gnocchi is tender and sauce is slightly thickened. Top with Quick-Pickled Shallots and serve with toasted bread.

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Loaded Vegan Chalupas with Chipotle Queso

Ellen Boeke — Thu, 21 Sep 2023 16:36:50 +0000

Chalupa is a Spanish word for boat, and these crispy, queso-filled wraps are some of the tastiest-looking boats we’ve ever seen! While traditional chalupas tend to be heavy on animal products and oil, our vegan version—which may remind you of a popular chain restaurant’s taco wraps—relies on a savory tofu and pinto bean filling to replace the meat. A homemade chipotle queso sauce adds delicious plant-based cheesiness to the chalupas, and fresh pico de gallo salsa provides refreshing contrast to the crispy tortillas. To serve, dip these delicious tacos into extra queso sauce or break out the guacamole and vegan sour cream for a full-on feast. You’ll never crave takeout again once you have this fantastic recipe under your belt!

Tip

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 9 calories and, 1 gram total fat per serving.

For more plant-based tacos, check out these tasty ideas:

Grilled Nopales Tacos
20-Minute Black Bean Tacos
Red Onion and Charred Cauliflower Tacos
Or take a look at our full collection of plant-based tacos

Yield: Makes 4 wraps

Time: 70 minutes

1 tablespoon salt-free taco seasoning
1 tablespoon reduced-sodium tamari or soy sauce
1 teaspoon smoked paprika
1 12-oz. package light firm tofu, drained
1 15-oz. can no-salt-added chickpeas, undrained
½ cup nutritional yeast
2 tablespoons chopped canned chipotle chiles in adobo sauce
2 tablespoons lime juice
4 to 5 tablespoons unsweetened, unflavored plant milk
Sea salt, to taste
1 15-oz. can no-salt-added pinto beans, rinsed and drained (1½ cups)
⅔ cup purchased pico de gallo, drained
Four 7- to 8-inch whole wheat flour tortillas
½ cup chopped jicama
½ cup chopped tomato
Extra-virgin olive oil cooking spray (optional, learn more)

Instructions

In a medium bowl stir together taco seasoning, tamari, and paprika. Crumble tofu into bowl; stir to coat. Preheat air fryer to 370°F to 375°F. Line the bottom of the basket with parchment paper. Add tofu to basket. Air-fry 20 minutes or until tofu is nearly dry and browned on edges, stirring twice.
Meanwhile, for Chipotle Queso, in a blender or food processor combine chickpeas, nutritional yeast, chipotle chiles, and lime juice. Cover and blend. Gradually add plant milk until smooth and creamy. Season to taste with salt, and set aside.
Place beans and ⅓ cup of the pico de gallo in a small food processor. Process until mostly smooth, adding 1 to 2 tablespoons water as needed.
Lay tortillas on a work surface. Spread bean mixture in centers of tortillas. Top with tofu mixture, jicama, and tomato. Top each with 2 tablespoons Chipotle Queso. Fold tortillas in half over the filling.
Heat a large nonstick griddle or skillet over medium. Place wraps on griddle. Cook 4 to 5 minutes or until browned, carefully turning halfway through cooking. (If using oil: Lightly coat outsides of filled tortillas with olive oil spray.) Serve with the remaining ⅓ cup pico de gallo and the remaining Chipotle Queso for dipping.

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Healthy Salsa Verde Taco Casserole

Ellen Boeke — Tue, 19 Sep 2023 17:26:49 +0000

Homemade salsa verde—a tantalizing blend of savory tomatillos, spicy jalapeño, herbal cilantro, and tangy lime juice—transforms simple pantry staples into a mouthwatering taco casserole. The meaty filling is made up of mushrooms and barley that have been infused with Southwest seasonings and cooked to tender perfection before being layered between soft corn tortillas. Roasted corn, spinach, and cannellini beans add extra heft to this Mexican-inspired dish while a sprinkling of nutritional yeast delivers a scrumptious cheesy finishing touch. Feel free to add a dollop of vegan sour cream to each slice of this comforting and healthy casserole that’s bound to become an instant hit in your household.

Tips

Make ahead: You can make the salsa verde (Step 1 in this recipe) up to 3 days ahead and keep it refrigerated in an airtight container.

For more vegan Mexican recipes, check out these tasty ideas:

Mexican Breakfast Hash with Lime Crema
Mexican Chocolate Nice Cream
Red Onion and Charred Cauliflower Tacos
Or take a look at our full collection of vegan Mexican recipes

Yield: Makes 9 cups

Time: 1 hour 50 minutes

1 tablespoon extra-virgin olive oil (optional, learn more)
1½ lb. tomatillos, husked, washed, and halved
1 cup coarsely chopped onion
2 fresh jalapeño chiles, halved and seeded, if desired
⅓ cup packed fresh cilantro leaves
2 tablespoons lime juice
1 8-oz. package fresh cremini mushrooms, chopped (3 cups)
2 cups cooked barley
2 teaspoons chili powder
1 teaspoon ground cumin
½ teaspoon garlic powder
2 cups fresh baby spinach
8 6-inch corn tortillas
1 15-oz. can no-salt-added Great Northern beans, rinsed and drained (1½ cups)
1 cup frozen roasted corn
¼ cup nutritional yeast
Sliced scallions and fresh cilantro leaves

Instructions

For salsa verde, preheat oven to 400°F. Line a 15×10-inch baking pan with foil. For oil-free: Spread tomatillos, onion, and jalapeños in pan. (If using oil: Toss tomatillos, onion, and jalapeños, with 1½ teaspoons oil; spread in pan.) Roast 30 minutes or until slightly charred. Cool slightly. Transfer to a blender. Add ⅓ cup cilantro, the lime juice, and ½ teaspoon of the salt. Cover and blend until mostly smooth. Reduce oven temperature to 375°F.
In a large nonstick skillet cook mushrooms over medium 6 minutes or until tender. Stir in barley, chili powder, cumin, garlic powder, and ½ cup water. Cook 4 minutes or just until water is absorbed. Stir in spinach until just wilted. For casserole (oil-free): In a large nonstick skillet cook mushrooms over medium 6 minutes or until tender. (If using oil: In a large nonstick skillet heat the remaining 1½ teaspoons oil, then add mushrooms and cook over medium 6 minutes or until tender.) Stir in barley, chili powder, cumin, garlic powder, the remaining ¼ teaspoon salt, and ½ cup water. Cook 4 minutes or just until water is absorbed. Stir in spinach until just wilted.
Cut four of the tortillas into 1-inch-wide strips. Spread barley mixture in a 2-quart baking dish. Top with tortilla strips, beans, corn, nutritional yeast, and salsa verde. Bake 30 minutes or until heated through. Let cool 15 minutes before serving. Top with scallions and additional cilantro. Serve with remaining tortillas, warmed.

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