Darshana Thacker Wendel Archives - Forks Over Knives

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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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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Chipotle Black Bean Dip

Darshana Thacker Wendel — Wed, 12 May 2021 17:21:25 +0000

There’s a good chance you already have everything you need to make this hearty hummus-like dip. Serve this spicy bean dip with crudités or corn chips, or use it as a spread in wraps.

Yield: Makes 1 cup

Time: 20 minutes

1½ cups cooked black beans or 1 15-oz. can black beans, rinsed and drained
1 wedge onion (1 inch thick)
1 tablespoon lemon juice
1 teaspoon canned chipotle pepper in adobo sauce
1 small clove garlic
Sea salt, to taste
1 tablespoons finely chopped fresh cilantro

Instructions

In a blender or food processor combine the first five ingredients (through garlic). Cover and blend until smooth. Season with salt; pulse to combine.
Transfer hummus to a bowl. Stir in cilantro. Cover and chill until ready to serve.

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20-Minute Black Bean Tacos

Darshana Thacker Wendel — Mon, 04 Jul 2022 16:59:43 +0000

Sweet corn kernels and creamy avocado slices make these simple black bean tacos taste extra special. The best part of this tasty meal is that it can be whipped up in a hotel room, office kitchen, or college dorm, since the only cooking appliance you need is a microwave! Heat up the tortillas in damp paper towels for perfectly tender wrappers, and cook the beans for a few minutes with Southwestern spices to get a flavorful filling. Top everything with a pile of crunchy lettuce and tangy pico de gallo salsa, and dig in.

Tip: To rinse and drain beans (and other canned foods) without a colander, open the can without completely detaching the lid. Holding the lid in place, open it slightly and tip the can so liquid can drain out without spilling beans. Add water to beans in the can, hold lid in place, and gently shake the can to loosen and rinse beans. Drain again. Repeat a few times to rinse beans well.

Yield: Makes 6 tacos

Time: 20 minutes

1 15-oz. can black beans, rinsed and drained (1½ cups)
1 cup fresh or frozen corn
1 tablespoon low-sodium taco seasoning
6 6-inch yellow corn tortillas
2 cups chopped romaine lettuce or shredded cabbage with carrot (coleslaw mix)
½ cup purchased pico de gallo or salsa
½ of an avocado, seeded, peeled, and chopped, or ½ cup purchased guacamole

Instructions

In a microwave-safe bowl stir together beans, corn, taco seasoning, and ¼ cup water. Cover and microwave 4 to 6 minutes or until heated through, stirring once. Lightly mash mixture to the texture of chunky refried beans, leaving some beans whole.
Wrap tortillas in a damp kitchen towel; microwave 1 to 2 minutes or until hot. Divide bean mixture among tortillas. Top with lettuce, pico de gallo, and avocado. Serve immediately.

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Fresh Spinach Hummus

Darshana Thacker Wendel — Tue, 16 Apr 2024 17:49:23 +0000

Perfectly fluffy and a dreamy shade of green, this delicious spinach hummus combines classic hummus ingredients with the earthy goodness of fresh spinach to create a scrumptious spread that’s picturesque enough to serve as an appetizer at your next party while still being kid-friendly. The secret to getting a light and fluffy texture is to add a few ice cubes when blending—a handy trick to keep in mind for other hummus recipes! Serve this stunning oil-free spinach hummus as a dip with pita squares, crackers, or crudités. It’s also excellent as a fresh, flavorful spread on sandwiches or wraps.

For more inspiration, check out these tasty ideas:

Yield: 4 cups

Time: 15 minutes

2 15-oz. cans chickpeas, rinsed and drained (3 cups)
3 cups packed fresh baby spinach
9 cloves garlic, minced
¼ cup tahini
½ cup lemon juice
Sea salt, to taste
8 ice cubes
2 Persian cucumbers, cut into 3-inch sticks
2 stalks celery, cut into 3-inch sticks
1 bell pepper, any color, cut into strips

Instructions

Place most of the chickpeas in a high-speed blender, reserving a few for garnish. Add spinach and garlic. Cover and pulse until chickpeas and spinach are almost completely broken down.
Add tahini, lemon juice, and salt. Cover and pulse to combine. Continue pulsing, adding ice cubes two at a time, until smooth and fluffy. (You may need to scrape down sides of container occasionally.)
Garnish with reserved chickpeas. Serve with vegetables for dipping.

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Lemony Moroccan Couscous Salad

Darshana Thacker Wendel — Mon, 04 Nov 2024 18:27:37 +0000

A great everyday recipe, this colorful Moroccan couscous salad features pan-wilted kale and a bright, lemony flavor. Bite-size pieces of tangy cherry tomatoes, crunchy red bell peppers, and red onion dotted throughout add freshness and look stunning against the curly green kale leaves. The tiny grain-like beads of Moroccan couscous cook quickly—just add them to boiling water and let them stand for 10 minutes. Chickpeas bulk things up, and a few plump raisins offer unexpected bursts of sweetness. Make a double batch of this vibrant salad to enjoy it throughout the week.

For more inspiration, check out these tasty ideas:

Yield: Makes 6 cups

Time: 35 minutes

½ cup dry Moroccan couscous
4 cups chopped kale, stems removed
1 cup halved cherry tomatoes
½ of a 15-oz. can chickpeas (garbanzo beans), rinsed and drained (¾ cup)
½ cup chopped bell pepper, any color
½ cup finely chopped red onion
¼ cup lemon juice
2 tablespoons raisins
Crushed red pepper (optional)
Sea salt, to taste

Instructions

In a small saucepan bring 1½ cups water to boiling. Stir in couscous; remove from heat. Cover and let stand 10 minutes. Fluff couscous with a fork. Transfer to a bowl; let stand 10 minutes or until cool.
Meanwhile, in a large skillet combine kale and 1 to 2 tablespoons water. Cook over medium until kale is wilted, tossing kale occasionally with tongs. Add to couscous.
Add remaining ingredients. Mix well. Serve immediately or chill overnight.

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Vegan Pastitsio with Lentils (Greek Lasagna)

Darshana Thacker Wendel — Thu, 03 Oct 2024 17:37:14 +0000

Pastitsio is the Greek answer to lasagna and typically features ground meat and a bechamel sauce. In this vegan pastitsio, whole grain penne is layered with cinnamon- and nutmeg-laced lentils and a creamy potato-based “cheese” sauce. You can make the sauce in advance and refrigerate it for up to a week or freeze it for up to a month. It will thicken as it cools, so you may need to thin it with more milk to get a thick yet pourable consistency. Serve this scrumptious casserole with a side salad for a hearty, family-friendly meal that’s perfect for when comfort food is the order of the day.

For more inspiration, check out these tasty ideas:

Yield: Makes one 3-quart casserole

Time: 50 minutes

2 lb. Yukon gold potatoes, peeled and cut into 1-inch cubes
3¾ cups unsweetened, unflavored plant-based milk
¾ cup nutritional yeast
1 tablespoon white wine vinegar
8 cloves garlic, minced
Sea salt and freshly ground black pepper, to taste
2 cups chopped yellow onion
3 15-oz. cans green or brown lentils, rinsed and drained (4½ cups)
1 28-oz. can no-salt-added diced tomatoes, undrained
2 tablespoons lemon juice
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
1 lb. dry whole grain penne or rigatoni
¼ cup brown rice flour
Chopped fresh parsley (optional)

Instructions

Preheat oven to 375°F. For cheese sauce, place potato cubes in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 15 minutes or until tender. Remove from heat. Uncover and cool slightly. Transfer one-third of the potatoes to a bowl.
Place the remaining potatoes in a blender. Add 1¾ cups of the milk, ¼ cup of the nutritional yeast, the vinegar, and two of the minced garlic cloves. Cover and blend until smooth. Season with salt and pepper. Add the remaining potatoes and pulse until slightly chunky.
In a large saucepan cook onion, the remaining garlic, and ¼ cup water over medium 10 minutes or until onion is tender, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in the next five ingredients (through nutmeg) and ½ teaspoon freshly ground black pepper; cook 10 minutes or until liquid is cooked off. Season with salt.
Cook pasta according to package directions, undercooking it by 2 minutes. Transfer cooked pasta to a large bowl.
In a medium bowl whisk together the remaining 2 cups milk, the remaining ½ cup nutritional yeast, and the rice flour until smooth; pour over pasta. Stir in cheese sauce until combined.
Spread half of the pasta mixture in a 3-quart baking dish. Spread lentil mixture over pasta, then top with the remaining pasta mixture. Bake 20 minutes or until the top is golden brown. Let cool slightly before serving. Sprinkle with fresh parsley (if using).

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Banana Pancake Casserole with Chocolate Chips

Darshana Thacker Wendel — Tue, 01 Oct 2024 18:29:21 +0000

This scrumptious pancake breakfast casserole is excellent for prepping ahead so that you can have a seamless morning. Cook a batch of banana pancakes the day before, and while they’re still warm, fold each into a taco shape and arrange in rows in a 3-quart casserole dish. Sprinkle with a few vegan chocolate chips for an extra decadent touch. Cover and refrigerate the casserole overnight. The next morning, all you have to do is heat it in the oven. Ripe bananas are a great way to sweeten the pancake batter, and they are also delicious sliced on top when you’re ready to serve. You can also cook these from start to finish the day of.

Tips

Gluten-free: To make these gluten-free be sure to use certified gluten-free oat flour and gluten-free vegan chocolate chips, such as Enjoy Life brand.

For more inspiration, check out these tasty ideas:

Yield: Makes 16 pancakes

Time: 45 minutes

4 ripe bananas, mashed (1½ cups)
2 cups unsweetened, unflavored plant-based milk
1 cup whole wheat flour or oat flour
2 tablespoons pure maple syrup, plus more for serving
½ cup rolled oats
1 tablespoon pure vanilla extract
¾ teaspoon baking powder
⅛ teaspoon sea salt
¼ cup vegan chocolate chips
2 ripe bananas, sliced

Instructions

In a blender combine mashed bananas, milk, flour, and 2 tablespoon maple syrup. Cover and blend until smooth. Add oats, vanilla, baking powder, and salt. Cover and pulse a few times to distribute and break the oats into bits.
Heat a nonstick griddle or large nonstick skillet over medium. For each pancake, pour ¼ cup batter onto griddle, allowing to spread to a 3½-inch circle. Cook 2 to 3 minutes or until pancakes look slightly dry on top, are golden brown on the bottom, and release easily from the pan. Flip and cook 1 to 2 minutes more. Transfer cooked pancakes to a 3-quart. baking dish, folding each into a taco shape while still warm and arranging them in rows in the dish.
Repeat with remaining batter. Sprinkle chocolate chips over pancakes. (If preparing a day ahead, let cool, then cover and chill until ready to bake.)
When ready to bake and serve, preheat oven to 350°F. Uncover and bake 20 minutes or until heated through. Top with sliced bananas and drizzle with additional maple syrup.

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8-Ingredient Lentil Soup with Potatoes and Kale

Darshana Thacker Wendel — Fri, 06 Sep 2024 17:28:50 +0000

Made with everyday ingredients, this hearty lentil soup fills you up without emptying your wallet. The meaty flavor of cooked-from-scratch lentils creates a rich, earthy base for this budget-friendly soup, while onion and garlic powder add extra body. Tender chunks of potato and carrot give you something to sink your teeth into, kale adds green goodness, and a splash of lemon juice brightens the flavor (a great trick for just about any soup). Serve a steaming bowl of this family-friendly soup with whole grain bread, or enjoy a smaller portion as a starter. Ready in 45 minutes, this scrumptious eight-ingredient soup tastes even better the next day, so consider making double!

For more inspiration, check out these tasty ideas:

Yield: Makes 7 cups

Time: 45 minutes

1 cup dry brown lentils, rinsed and drained
1 tablespoon onion powder
1½ teaspoons garlic powder
1 bay leaf
1½ lb. Yukon gold potatoes, cut into ½-inch dice (4 cups)
2 large carrots, cut into ⅛-inch-thick coins (1 cup)
2 cups chopped kale (1-inch pieces), stems separated from leaves
2 tablespoons lemon juice
Sea salt and freshly ground black pepper, to taste

Instructions

In a large saucepan combine lentils, onion powder, garlic powder, bay leaf, and 4 cups water. Bring to boiling; reduce heat. Cover and simmer 20 minutes or until lentils are tender.
Add potatoes, carrots, chopped kale stems, and 2 cups water. Return to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until potatoes are tender.
Stir in chopped kale leaves, lemon juice, and 1 cup water. Season with salt and pepper. Cook 4 to 6 minutes more or until kale is tender. Serve warm.

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Kiwi Blueberry Orange Ice Pops

Darshana Thacker Wendel — Wed, 14 Aug 2024 17:52:45 +0000

Making ice pops is one of those magical discoveries after which your life is never the same—they’re so easy and so good! These fruity, frosty treats feature thinly sliced kiwifruit and plump blueberries (fresh or frozen) suspended in a simple orange juice reduction. With just a handful of whole-food ingredients and a sweet-tart flavor that’s instantly refreshing, these orange ice pops are so much better than store-bought. Silicone ice-pop molds make unmolding easy. If you’re working with hard plastic molds, run them under hot water for a few seconds to help ease the ice pops out, being careful to keep the water away from the openings.

Tips

Kiwifruit: To peel kiwifruit, cut both ends off the fruit with a small knife, removing enough to cut away the hard core at the tips. Insert a soup spoon under the skin at one end, then slide it around between the kiwifruit and the skin. Slip the skin off.

For more inspiration, check out these tasty ideas:

Yield: Makes 10 ice pops

Time: 6 hours 30 minutes

2 cups orange juice
2 tablespoons pure maple syrup
1 tablespoon arrowroot powder
3 ripe kiwifruit, peeled and thinly sliced (see tip, recipe intro)
⅔ cup fresh or frozen blueberries

Instructions

In a small saucepan whisk together orange juice, maple syrup, and arrowroot until well combined. Bring to boiling over medium; reduce heat. Simmer, uncovered, for 1 to 2 minutes or until mixture thickens, whisking continuously to prevent clumping. Remove from heat; let cool for 20 minutes.
Meanwhile, evenly divide kiwifruit slices and blueberries among ten 2.5-oz. pop molds.
Fill molds evenly with cooled orange sauce. Add tops and sticks to molds. Cover and freeze at least 6 hours. Run pop molds under hot water to help loosen the pops. Remove pops from molds.

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