Our Recipes: Vegan Burgers & Wraps - Forks Over Knives

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.

The post Tofu Lettuce Wraps appeared first on Forks Over Knives.

Maple Mustard Lentils, Sweet Potatoes, and Herbs

Gena Hamshaw, RD — Tue, 08 Apr 2025 17:55:02 +0000

If you enjoy sweet and savory seasoning combinations as much as I do, you’ll love the spicy-tangy and sweet-salty mix of maple syrup and Dijon mustard. In this recipe, they’re turned into a creamy dressing with the addition of tahini and savory tamari (or liquid aminos). Together, these flavors are bold enough to stand up to the earthiness of the lentils and sweet potatoes, making a hearty topping for open-faced, whole-grain toasts. The green component in this recipe is chopped fresh herbs—chives and parsley—plus some baby arugula. They give a welcome sense of freshness and offer specks of color.

Adapted and reprinted with permission from A Grain, A Green, a Bean, copyright ©️2025 by Gena Hamshaw, published by Ten Speed Press, an imprint of Penguin Random House LLC. Photo by Ashley McLaughlin.

Yield: Makes 4 servings

Time: 50 minutes

1 cup dried green lentils, picked over (200 g)
2 sweet potatoes, peeled and cut into ½-inch /1.3cm cubes (about 1 pound / 455 g)
1 large or 2 small shallots, trimmed and minced
¼ cup snipped fresh chives (10 g)
2 tablespoons chopped fresh parsley
¼ cup tahini (60 g)
2 tablespoons Dijon mustard, or more as needed
2½ tablespoons reduced-sodium tamari sauce or liquid coconut aminos, or more as needed
2½ tablespoons apple cider vinegar, or more as needed
1 tablespoon pure maple syrup
2 tablespoons water
8 slices whole-grain bread
Roughly chopped baby arugula or additional chopped parsley, for serving (optional)

Instructions

Bring a medium pot of water to a boil over medium-high heat and add the lentils. Boil the lentils for 15 to 25 minutes, until tender but retaining their shape and some firmness. Drain the lentils through a fine-mesh strainer. Using tea towels or paper towels, press the lentils gently through the strainer to help remove all excess moisture. Set the lentils aside.
Fill the same pot with a few inches of water and fit it with a steamer attachment. Bring the water to a simmer over medium-low heat. Add the sweet potatoes and steam for 10 minutes, until tender.
Place the sweet potatoes, lentils, shallots, chives, and parsley in a large mixing bowl.
In a small bowl or liquid measuring cup, whisk together the tahini, mustard, liquid aminos, vinegar, maple syrup, and water. Pour this dressing over the lentil and sweet potato mixture. Mix well, then adjust the mustard, liquid aminos, and vinegar to taste.
Toast the bread, if desired. Divide the lentils and sweet potatoes among the toasts—2 slices per serving—and top the slices with a bit of the arugula or additional parsley (if using). The lentil and sweet potato mixture will keep in an airtight container in the fridge for up to 4 days.

The post Maple Mustard Lentils, Sweet Potatoes, and Herbs appeared first on Forks Over Knives.

Vegan Roast Beef Sandwiches with Savory Gravy

Ellen Boeke — Mon, 17 Mar 2025 17:47:47 +0000

Discover a unique and hearty sandwich experience with these vegan roast beef sandwiches! This healthier take on the classic Midwest hot roast beef sandwich with gravy features a base of whole grain toast and garlicky mashed sweet potatoes and beans. The star is the savory topping: a mix of umami-rich mushrooms and steak-seasoned jackfruit. Everything is then drenched in a delicious gravy made with chickpea flour and sautéed onions. Enjoy these nourishing jackfruit sandwiches on their own or with a small green salad.

Tips

Canned jackfruit: If you can’t find no-salt-added canned jackfruit, you can use jackfruit with added salt. Rinse and drain the jackfruit well before using. Or look for vacuum-packed, no-salt-added jackfruit.

Gluten-free version: To make this gluten-free, use gluten-free toast. Most steak seasoning and poultry seasoning are gluten-free, but be sure to check the label and opt for a gluten-free brand!

For more inspiration, check out these tasty ideas:

Yield: Makes 8 open-face sandwiches

Time: 35 minutes

1 lb. sweet potatoes, peeled and cut into 2-inch pieces
3½ cups low-sodium vegetable broth
4 cloves garlic, smashed
1 15-oz. can no-salt-added navy beans, rinsed and drained (1½ cups)
1 tablespoon + 1 teaspoon apple cider vinegar
1 teaspoon chopped fresh thyme, plus more for garnish
Freshly ground black pepper
1 lb. cremini mushrooms, sliced
2 14-oz. cans no-salt-added jackfruit (see tip recipe intro), rinsed, drained, and coarsely shredded
1½ teaspoons salt-free steak seasoning
¼ cup finely chopped onion
½ teaspoon poultry seasoning
⅓ cup chickpea flour (besan)
½ teaspoon sea salt
8 slices hearty whole grain bread, toasted

Instructions

In a medium saucepan combine sweet potatoes, 1½ cups broth, and garlic. Bring to boiling; reduce heat. Cover and simmer 20 minutes or until tender. Drain, reserving liquid. Add beans and 1 tablespoon vinegar to sweet potato mixture. Mash beans and sweet potatoes to desired texture, adding enough of the reserved cooking liquid to reach desired consistency. Stir in thyme. Season with pepper.
Meanwhile, in an extra-large nonstick skillet cook mushrooms over medium 8 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in jackfruit and steak seasoning.
To make Savory Gravy, in a large saucepan cook onion over medium until golden, stirring often and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add the remaining 2 cups vegetable broth and poultry seasoning. Whisk in chickpea flour. Cook and stir over medium until gravy is thickened and bubbly. Season with salt and freshly ground black pepper to taste. If you like, stir in 1 teaspoon apple cider vinegar.
Place two pieces of toast on each serving plate. Spoon jackfruit mixture onto slices of toast. Top with sweet potato-bean mash. (Or spread mash on toast pieces and top with jackfruit mixture.) Spoon Savory Gravy over top. Garnish with additional fresh thyme and pepper.

The post Vegan Roast Beef Sandwiches with Savory Gravy appeared first on Forks Over Knives.

Creamy Poblano and Corn Tacos (Tacos de Rajas con Crema)

Dora Ramírez — Thu, 06 Mar 2025 21:29:19 +0000

These are one of my favorite breakfast tacos: poblano chiles are sautéed with onion, garlic, and corn and tossed in a silky vegan Almond Crema. The poblanos bring a smokiness and heat to the dish that is subdued by the creaminess of the sauce. Every time I make this dish I think back to when I worked in my family’s restaurant as a teenager. I had to roast and peel sacks of poblano chiles. I ended up in tears because my hands burned so badly from handling them without gloves, and the cooks made fun of me. I will forever appreciate gloves in the kitchen.

This recipe is excerpted from COMIDA CASERA: More Than 100 Vegan Recipes, from Traditional to Modern Mexican Dishes by Dora Ramírez.

Time-Saving Tip

To cut down on day-of prep time, roast the poblanos and make the Almond Crema the day before and store in separate airtight containers in the fridge. If making the Almond Crema the day of—which is quick and easy to do—just be sure to read the recipe beforehand and soak your nuts ahead of time!

How to Roast Poblano Chiles

You will need to roast the poblano chiles and remove their skin. Roasting the chiles brings out their smoky flavor and makes removing the tough skin easier.

1. Place one or two poblano chiles right on the burner of your gas stove and let the flame char the pepper on all sides. (If you don’t have a gas stove, preheat the broiler to high. Place the chiles on a rimmed baking sheet lined and broil for 1 to 2 minutes, until the skin is black and charred. Flip the chiles and broil for 1 to 2 minutes on the other side.)

2. Place the chiles in a heatproof container and cover with a lid. Let them sit for 5 minutes. This will trap the steam and soften the chiles’ skin, making it easier to peel.

3. With a paring knife and wearing gloves, scrape the skin off the chiles.

4. If you are making rajas, cut the stem off the chiles, remove the seeds, and cut them into strips.

Note: You might be tempted to run the chiles under water to make the peeling easier, which it would, but you risk washing away the veins of the chile, which would dilute some of the heat.

Yield: Makes 12 tacos

Time: 30 minutes

1 large white onion, thinly sliced (about 2 cups)
2 garlic cloves, minced
2¼ cups fresh or frozen corn kernels (about 3 ears corn)
½ cup low-sodium vegetable broth
5 poblano chiles, roasted (see tip, recipe intro), peeled, seeded, and cut into strips
1 cup Almond Crema
½ teaspoon salt
¼ teaspoon freshly ground black pepper
12 corn tortillas

Instructions

Heat ¼ cup water in a large skillet over low heat. Add the onion and cook for 5 to 6 minutes, stirring often, until it is tender and translucent. Add the garlic, corn, and vegetable broth, increase the heat to medium, cover, and let steam until the corn is tender, for 3 to 4 minutes.
Stir in the poblano chiles and cook for 1 minute, or until they are heated through. Reduce the heat to low and pour in the crema. Add the salt and pepper and stir.
To assemble, one by one heat the tortillas on a skillet or comal over medium heat for 1 minute on each side. Fill each tortilla with 2 tablespoons of the filling and serve immediately.
I do not recommend you store the assembled tacos, but you can store the rajas con crema in an airtight container in the fridge for up to 3 days or in the freezer for up to 3 months.

The post Creamy Poblano and Corn Tacos (Tacos de Rajas con Crema) appeared first on Forks Over Knives.

Vegan Gyros with Zucchini and Tzatziki Sauce

Ellen Boeke — Mon, 24 Feb 2025 18:11:15 +0000

These vegan gyros offer an über-fresh take on the popular Greek sandwich and make a seriously satisfying lunch or dinner. You can grill zucchini slices on an outdoor grill or in a grill pan or roast them in the oven. To assemble, smear whole grain pita bread with oil-free hummus, then top with zucchini, romaine lettuce, cucumber, and tomato, plus butter beans for extra staying power. Don’t forget the tzatziki sauce, made with silken tofu and dried dill weed; its herbaceous flavor gets into every nook and cranny, making these a home run!

For more inspiration, check out these tasty ideas:

Yield: Makes 4 gyros

Time: 45 minutes

½ cup drained firm lite silken tofu (4 oz.)
1 to 2 tablespoons lemon juice
2 teaspoons Dijon mustard
1 clove garlic, minced
½ teaspoon dried dill weed
Sea salt, to taste
Freshly ground black pepper, to taste
3 medium zucchini (8 to 10 oz. each), trimmed and cut lengthwise into 1/4-inch slices
1 tablespoon salt-free Greek seasoning
1 15-oz. can no-salt-added butter beans, rinsed and drained (1½ cups)
2 mini cucumbers, very thinly bias-sliced or peeled lengthwise into ribbons
¼ cup thinly sliced red onion
3 tablespoons red wine vinegar
4 6-inch whole wheat pita bread rounds, warmed
1 cup Homemade Hummus or purchased oil-free hummus
1 cup shredded romaine lettuce
2 roma tomatoes, cut into wedges
Sriracha sauce (optional)
2 tablespoons toasted pine nuts

Instructions

To make Tzatziki Sauce, in a food processor, combine tofu, lemon juice, and mustard; process until smooth. Transfer to a serving bowl. Stir in garlic and dill. Season with salt and black pepper to taste.
Lightly brush zucchini slices with water and sprinkle with Greek seasoning. Grill, covered, over medium 6 to 8 minutes or until lightly charred and tender, turning once. (Or roast seasoned zucchini slices on a parchment-lined baking sheet in a 400°F oven 15 to 20 minutes or until tender and golden.)
Meanwhile, in a medium bowl toss together butter beans, cucumbers, onion, and vinegar.
Top pita rounds with hummus, zucchini, lettuce, tomatoes, and butter bean mixture. Top with Tzatziki Sauce and sriracha sauce (if using). Sprinkle with pine nuts.

The post Vegan Gyros with Zucchini and Tzatziki Sauce appeared first on Forks Over Knives.

Avocado and Cherry Tomato Jam Panini

Ellen Boeke — Thu, 13 Feb 2025 18:55:06 +0000

A sweet and tangy cherry tomato jam adds dynamite flavor to this simple panini, pairing beautifully with tender slices of steamed sweet potato, creamy avocado, and crisp, sweet onion. Tomato jam is an American invention, first recorded in the 1940s, known for its balance of acidity, sweetness, and mild spice. This hunger-busting warm sandwich is perfect for special occasions or when you have a bounty of cherry tomatoes to hand. You’ll make more cherry tomato jam than you need. It’ll keep for up to two weeks stored in an airtight container in the fridge and is delicious spread on toast, crackers, or other sandwiches.

Tips

How to cook in a skillet: If you don’t have a panini press, weigh the sandwiches down by placing a large skillet on top of them; add a few unopened cans of food to the top skillet. (If you use a heavy cast-iron skillet, you won’t need to add the cans for weight.) Cook over medium-high 2 minutes; turn sandwiches over. Replace skillet and cans; cook 2 minutes more or until sandwiches are golden and heated through.

Gluten-free version: To make this gluten-free, use whole grain, gluten-free bread.

For more inspiration, check out these tasty ideas:

Yield: Makes 4 sandwiches

Time: 1 hour 60 minutes

2 lb. cherry tomatoes, such as Flavor Bombs, halved
3 tablespoons packed pure cane brown sugar
2 tablespoons apple cider vinegar
2 cloves garlic, minced
2 teaspoons crushed dried Aleppo or Calabrian chiles
1 teaspoon smoked paprika
½ teaspoon sea salt
1 12-oz. sweet potato, peeled and thinly sliced
8 slices whole grain Italian or multigrain bread
4 thin slices sweet onion
1 medium avocado, peeled and cut into 12 slices

Instructions

For tomato jam, in a medium heavy saucepan combine the first seven ingredients (through salt). Bring to boiling, stirring until sugar is dissolved and crushing tomatoes slightly with a wooden spoon; reduce heat. Simmer, uncovered, 90 minutes or until thickened to the consistency of jam, stirring occasionally. Let cool.
Place sweet potato slices in a steamer basket set in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 4 to 6 minutes or until tender.
Spread 2 tablespoons tomato jam on each bread slice. Top half of the slices with sweet potato, onion, and avocado slices. Add the remaining bread slices, jam side down.
Heat a panini maker to medium-high. Add sandwiches, in batches if needed; cook 3 to 4 minutes or until toasted and heated through. Serve immediately. Store leftover jam in a jar or airtight container in the refrigerator up to 2 weeks.

The post Avocado and Cherry Tomato Jam Panini appeared first on Forks Over Knives.

Vegan Niçoise Salad Sandwich (Pan Bagnat)

Ellen Boeke — Thu, 06 Feb 2025 20:33:04 +0000

This hearty niçoise salad sandwich is a classic in Nice, France, and is the perfect hunger-buster to get you through the afternoon. This vegan twist skips the tuna and uses artichoke hearts and chickpeas instead, with niçoise olives, capers, and red wine vinegar adding vibrant flavor. To assemble, scoop out some of the inside of a chewy baguette, then layer in tender potatoes, haricots verts (young green beans), niçoise salad mix, and tomato and onion. A little tarragon or fresh basil to garnish finishes it off perfectly! Cook in a panini press or on the stovetop for a warm, French-style sandwich worth talking about.

Tips

Gluten-free version: To make this gluten-free, serve on gluten-free bread. If using tamari, use a gluten-free brand.

For more inspiration, check out these tasty ideas:

Yield: Makes 4 sandwiches

Time: 35 minutes

6 oz. fingerling potatoes, halved lengthwise
4 oz. haricots verts (thin young green beans), trimmed, or thin asparagus spears
3 tablespoons red wine vinegar
3 tablespoons chopped pitted Niçoise olives
1 tablespoon coconut aminos or reduced-sodium tamari
1 tablespoon capers, drained
2 cloves garlic, minced
¼ teaspoon freshly ground black pepper
1 15-oz. can no-salt-added chickpeas, drained (not rinsed) and lightly mashed
½ of a 12-oz. package frozen artichoke hearts, thawed and coarsely chopped
2 8-oz. demi loaves whole wheat baguette-style French bread
4 thin slices red onion
1 roma tomato, thinly sliced
2 tablespoons fresh tarragon or ¼ cup fresh basil leaves

Instructions

Place potatoes in a steamer basket set in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 20 minutes or until tender. Add haricots verts; steam 3 minutes more.
In a large bowl whisk together the next six ingredients (through pepper). Add chickpeas and artichoke hearts; toss to combine.
Cut demi loaves in half lengthwise. Scoop out some of the interior of the loaves to create open pockets. Arrange potatoes and haricots verts in bottom of baguettes. Spread chickpea mixture over top. Top with onion, tomato, and tarragon. Add top of baguette, pressing gently. Cut sandwiches in half.
Heat a panini maker to medium-high. Add sandwiches, in batches if needed; cook 3 to 4 minutes or until sandwiches are toasted and heated through. Serve immediately.

The post Vegan Niçoise Salad Sandwich (Pan Bagnat) appeared first on Forks Over Knives.

Dom Thompson’s Vegan Egg Salad Collard Wraps

Dominick Thompson — Fri, 03 Jan 2025 18:17:32 +0000

Editor’s note: The following recipe is excerpted from Dominick Thompson’s new cookbook, Eat What Elephants Eat: Vegan Recipes for a Strong Body and a Gentle Spirit. Check out our Q&A with Thompson here!

Collard greens are associated with Southern cooking and “soul” food. They’re usually cooked down with ham hocks or bacon. But you can enjoy them raw! All it takes is a quick trim of their tough stems and midribs, and the large, sturdy leaves (which, when laid out on my cutting board, remind me of elephant ears!) become a nutrient-dense wrap for a tofu-based vegan egg salad. Firm tofu gives the right boiled egg texture, but black salt (kala namak) is the secret ingredient for the eggy taste. It will still taste delicious if you skip it, though.

Tips

Pressed Tofu (Towel Method): Wrap the tofu block in a clean kitchen towel or a double layer of paper towels, then place it on a plate with a cast-iron skillet or heavy cutting board on top for about 20 minutes to squeeze out the water.

Pressed Tofu (Tofu Press Method): A tofu press is a kitchen gadget that comes in handy if you plan on cooking tofu frequently! Most cost less than $25 and use a spring mechanism to press excess liquid out of a block of tofu. Press the tofu for a minimum of 15 minutes before using it.

To stem a collard green and remove the midribs: Place the collard leaf on a cutting board, rib-side up. Use a sharp knife to cut on either side of the midrib to remove it and the stem completely.

Gluten-free version: To make this recipe gluten-free, use a gluten-free Dijon mustard.

Cashew Mayo: You will have extra Cashew Mayo. Store it refrigerated in an airtight container for up to 1 week, and use it for sandwiches, coleslaws, potato salads, and more!

Excerpted from EAT WHAT ELEPHANTS EAT: Vegan Recipes for a Strong Body and a Gentle Spirit. Copyright @ 2024 by Dominick Thompson. Photography Copyright © 2024 by Caitlin Bensel. Reproduced by permission of Simon Element, an imprint of Simon & Schuster. All rights reserved.

Yield: Makes 4 wraps

Time: 30 minutes

1¼ cup raw cashews
½ teaspoon fine sea salt
2½ tablespoons Dijon mustard or 2 teaspoons mustard powder
2 tablespoons fresh lemon juice
2 teaspoons apple cider vinegar
1 16-ounce package firm tofu, drained and pressed (see tip, recipe intro)
2 tablespoons nutritional yeast
1 garlic clove, minced
¼ to ¾ teaspoon black salt (kala namak) or sea salt to taste
¼ teaspoon freshly cracked black pepper
½ teaspoon ground turmeric
1 cup chopped bell pepper (about 1 medium pepper)
1 celery stalk, finely chopped
4 large collard leaves, washed, patted dry, and stemmed (see tip, recipe intro)

Instructions

To make Cashew Mayo, place the cashews in a bowl and add hot water to cover by about 1 inch. Soak for 20 minutes, then drain well. In a blender (preferably high-powered) or food processor, combine the soaked cashews, salt, 1 tablespoon of the Dijon mustard (or 1 teaspoon mustard powder), lemon juice, vinegar, and ¼ cup water. Blend on high for 2 to 4 minutes, until smooth and creamy.
To make the “egg” salad, place the tofu in a medium bowl and use a fork to break it up into small pieces. Stir in ¼ cup of the cashew mayo, the remaining 1½ tablespoons mustard (or 1 teaspoon mustard powder), nutritional yeast, garlic, black salt, pepper, and turmeric until well combined. Add the bell pepper and celery and stir to combine.
To assemble the wraps, lay the collard greens flat on a clean work surface. Working with one collard green at a time, place a ¼ cup scoop of the salad at the base and roll up, like a burrito, tucking in the sides as you roll. Cut in half and serve. Store leftover Cashew Mayo refrigerated in an airtight container for up to 1 week.

The post Dom Thompson’s Vegan Egg Salad Collard Wraps appeared first on Forks Over Knives.

Vegan Italian Grinder Sandwich

Ellen Boeke — Fri, 20 Dec 2024 19:27:03 +0000

This heart-healthy vegan twist on a classic East Coast delicacy features ground Italian “sausage” made from mushrooms, chickpeas, and walnuts. Instead of cheese, our version is topped with a cheesy cashew-based sauce. Serve these saucy subs warm on whole grain hot dog buns with finely chopped red onion and pickled pepperoncini peppers for extra flavor. If you can’t do nuts, skip the cheese sauce and use this vegan queso.

Tips

Gluten-free version: To make this gluten-free, use miso paste and pepperoncini peppers that are certified gluten-free. You’ll also need to use gluten-free whole-grain hot dog buns or another gluten-free bread option.

Cashews: Soak cashews in enough very hot water to cover for 15 minutes. Drain and rinse.

For more inspiration, check out these tasty ideas:

Yield: Makes 4 sandwiches

Time: 30 minutes

2 15-oz. cans no-salt-added chickpeas, rinsed and drained (3 cups total)
¼ cup soaked raw cashews (see tip, recipe intro)
3 tablespoons nutritional yeast
1½ teaspoons white miso paste
1 tablespoon + 1½ teaspoons balsamic vinegar
2½ teaspoon dried Italian seasoning
¼ teaspoon sea salt, plus more to taste
Freshly ground black pepper, to taste
8 oz. fresh cremini mushrooms, sliced
⅓ cup chopped toasted walnuts
1 8-oz. can no-salt-added tomato sauce
1 teaspoon fennel seeds
1 teaspoon smoked paprika
½ teaspoon garlic powder
¼ teaspoon crushed red pepper
4 to 6 whole grain hot dog buns, such as Ezekiel brand
½ cup finely chopped red or yellow onion

Instructions

To make cheese sauce: In a blender combine ½ cup of chickpeas, the cashews, nutritional yeast, miso paste, 1½ teaspoons of the balsamic vinegar, ½ teaspoon of the Italian seasoning, and ½ cup water. Cover and blend until smooth. Season to taste with sea salt and freshly ground black pepper.
In an extra-large skillet cook mushrooms over medium-high 6 to 8 minutes or until browned and liquid has evaporated, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
In a food processor combine cooked mushrooms, the remaining 2½ cups of chickpeas, and the walnuts. Pulse until chopped.
Place chickpea mixture in the skillet. Add the remaining 1 tablespoon balsamic vinegar, 2 teaspoons dried Italian seasoning, and ¼ teaspoon of salt along with the next five ingredients (through crushed red pepper); stir well to combine. Cook over medium until heated through, adding up to ¼ cup water if needed to reach desired consistency.
Preheat broiler. Open buns and arrange, cut sides up, on a baking sheet. Broil 4 inches from heat 2 to 4 minutes or until toasted. Fill buns with mushroom mixture. Top with onion and pepperoncini peppers. Drizzle with cheese sauce.

The post Vegan Italian Grinder Sandwich appeared first on Forks Over Knives.

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.

The post Lentil Taco Salad in Crispy Tortilla Bowls appeared first on Forks Over Knives.