30 minutes or less Archives - Forks Over Knives

Kale Apple Smoothie

Vicki Brett-Gach — Wed, 30 Apr 2025 17:18:16 +0000

This fruity green kale apple smoothie is supremely refreshing and perfect as an energizing snack or breakfast pick-me-up. Apple, banana, and orange keep the flavors lively, while fresh baby kale (you can also use spinach) adds green goodness without overpowering the fruit flavors. If your blender allows, include a few ice cubes to make it an extra chill affair. The recipe makes one large or two small smoothies.

For more inspiration, check out these tasty ideas:

Yield: Makes 2¼ cups

Time: 15 minutes

1 orange
1 green apple, unpeeled, cored, and coarsely chopped
1 banana, sliced
1 cup packed fresh baby kale or spinach
4 to 8 ice cubes (optional)

Instructions

Slice off the top and bottom of orange. Place it with a cut side down on a cutting board. Slice off the skin and white pith from top to bottom. Holding the orange over a bowl to catch juices, slide a knife between a section and membrane. At the core, turn the knife and cut between the other side of the section and the membrane. The section will drop into the bowl. Repeat to remove all sections. Squeeze membranes to release any juice. (Alternately, peel the orange and cut it into quarters.)
In a blender combine orange sections and any juice and the remaining ingredients. Cover and start blending on low, gradually increasing speed to high until completely smooth. Pour into glasses. Serve immediately.

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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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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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Coconut Curry Noodle Bowls with Mushrooms

Laura Marzen, RD, LD — Mon, 20 Jan 2025 23:05:25 +0000

These 30-minute, one-pot curry noodle bowls are perfect for a satisfying weeknight meal—and you won’t be left with a pile of dishes! Mushrooms, pad Thai noodles, cauliflower florets, and shredded carrots add texture, but it’s the creamy broth featuring red Thai curry paste and coconut milk that takes this one over the top. Don’t be surprised to find yourself slurping up every last bit! Garnish with cilantro and lime for a bright flavor punch.

Tips

Carrot shreds: To make long, thin carrot shreds, use a spiralizer or a julienne peeler.

Coconut milk: Before measuring the coconut milk, pour the contents of the can into a bowl and whisk until smooth.

Make your own mirepoix: The formula for making your own is 2 parts chopped onion to 1 part each diced celery and diced carrot. For this recipe, you need 1 cup chopped onion plus ½ cup each of diced carrot and celery.

Where to buy mirepoix: Trader Joe’s sells it fresh in 14.5-oz. tubs, and you can find it fresh near the bagged greens at many supermarkets. Cascadian Farm, Kroger, and other stores sell it frozen.

For more inspiration, check out these tasty ideas:

Yield: Makes 12 cups

Time: 30 minutes

8 oz. sliced fresh button mushrooms (3 cups)
2 cups fresh or frozen mirepoix (10 to 12 oz.)
4 cloves garlic, minced
2 to 3 tablespoons oil-free Thai red curry paste, such as Thai Kitchen
8 cups low-sodium vegetable broth
½ teaspoon sea salt
12 oz. dried brown rice pad Thai noodles
4 cups small fresh cauliflower florets
2 cups long thin shreds carrot
½ of a 13.5-oz. can unsweetened light coconut milk (about ¾ cup) (see tip, recipe intro)
½ cup fresh bean sprouts (optional)
¼ cup chopped fresh cilantro
Lime wedges

Instructions

In a 6-quart pot cook mushrooms, mirepoix, and garlic over medium 6 to 8 minutes or until just tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in curry paste.
Add broth and salt; bring to boiling. Add noodles; cook 2 minutes. Add cauliflower; cook 4 to 5 minutes more or until noodles and cauliflower are just tender, stirring frequently and adding carrot the last minute of cooking.
Stir in coconut milk and bean sprouts (if using). Cook over medium-low 1 minute or until heated through. Sprinkle servings with cilantro and serve with lime wedges.

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

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

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

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

Yield: Makes 2 servings pasta + 1¼ cups parmesan

Time: 20 minutes

Ingredients

FOR CASHEW PARMESAN

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

FOR PASTA

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

Instructions

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

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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.

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Veggie Mac and Cheese with Sun-Dried Tomatoes

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

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

Tips

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

For more inspiration, check out these tasty ideas:

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

Yield: Makes 10 cups

Time: 30 minutes

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

Instructions

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

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Blueberry-Tangerine Oats

Nancy Macklin, RDN — Wed, 30 Oct 2024 17:05:05 +0000

Greet the day with this pretty breakfast treat, which only takes 15 minutes to prepare and is perfect for fall or winter when tangerines are in season. Rolled oats absorb tangy citrus flavor as they’re cooked with tangerine juice, while fresh blueberries and tangerine chunks lend juiciness to every bite. To finish, top with crunchy sliced almonds and, if you like, fresh mint. Feel free to adapt the sweetness with a little raw sugar or leave it out altogether if you prefer.

For more inspiration, check out these tasty ideas:

Yield: Makes 3½ cups

Time: 15 minutes

3 tangerines
1 cup rolled oats
Sea salt, to taste
1 cup fresh blueberries
1 tablespoon sliced almonds, toasted
1 tablespoon turbinado (raw) sugar
Fresh mint (optional)

Instructions

Remove ½ teaspoon zest from one tangerine. Squeeze the juice from two of the tangerines. Add enough water to tangerine juice to equal 2 cups total liquid. Peel the remaining tangerine and cut it into chunks.
In a medium saucepan bring zest and juice mixture to boiling. Stir in oats. Reduce heat. Simmer, uncovered, 5 minutes, stirring occasionally. Remove from heat. Cover and let stand 2 minutes. Season with salt.
Spoon oats into mugs or bowls. Top with blueberries, tangerine chunks, and almonds. Sprinkle with turbinado sugar and, if desired, garnish with mint.

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Low-Salt Veggie Stir-Fry

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

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

Tips

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

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

For more inspiration, check out these tasty ideas:

Yield: Makes 10 cups

Time: 30 minutes

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

Instructions

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

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Ann’s Short Flax Biscuits

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

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

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

Tips

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

Yield: Makes 8 to 10 biscuits

Time: 25 minutes

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

Instructions

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

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