fall Archives - Forks Over Knives

Good Garlicky Mashed Potatoes

Ann Crile Esselstyn, M.Ed., and Jane Esselstyn, R.N. — Mon, 13 Nov 2023 18:24:07 +0000

“You will never believe how good these garlicky mashed potatoes are until you try them,” write Ann and Jane Esselstyn in their book The Prevent and Reverse Heart Disease Cookbook. “And you will never believe there is no butter or milk in the recipe. Nothing is as satisfying on a cold day, or if you are just hungry, than a pile of these mashed potatoes! They are delicious plain or with Mommy’s Mushroom Gravy 3.0. Add greens if you wish. And by the way, we never peel potatoes.”

From The Prevent and Reverse Heart Disease Cookbook

Yield: Makes 7 cups

Time: 25 minutes

6 large Yukon Gold potatoes, unpeeled
1 bunch kale (optional), stems stripped and leaves torn into bite-size pieces
6 tablespoons nutritional yeast flakes
2 to 3 garlic cloves, minced
1 to 2 cups unsweetened, unflavored almond milk or other plant milk of your choice, or water
1 teaspoon dried rosemary
Freshly ground black pepper

Instructions

Cut the potatoes into 1-inch chunks. Place them in a large pot. Add water to cover and bring the water to boiling. Cook until the potatoes are tender, about 10 minutes.
Meanwhile, bring a separate large pot of water to boiling for the kale, if using. Place kale leaves in the water, cover and cook until tender, about 5 minutes. Drain kale and let it cool in the colander. When kale is cool enough to handle, chop 1 or 2 cups of it into bite-size pieces.
Drain potatoes, transfer them to a large bowl, and mash them with a potato masher. Add the nutritional yeast and garlic; then add the almond milk a little at a time, mashing until smooth and creamy. They will need more liquid than you might expect since the nutritional yeast soaks up liquid.
Stir in the rosemary and season with pepper to taste. Gently fold in the kale. Serve warm.

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How to Make Roasted Delicata Squash Rings, Plus 5 Tasty Toppings to Try

Mary Margaret Chappell — Fri, 10 Nov 2023 18:41:32 +0000

With its thin, edible skin, delicata squash is one of the easiest winter squash varieties for home cooks to work with. One of our favorite ways to enjoy it is cut into rings, roasted until tender, and loaded up with a flavorful topping. Here’s how to do just that, with one base recipe plus five topping recipes. Serve these as an elegant side dish or hors d’oeuvres at your next fall or winter dinner party, and prepare to wow your guests!

Base Recipe: Roasted Delicata Rings

Preheat oven to 425°F. Trim off both ends of a medium delicata squash, then halve squash crosswise. Scoop out seeds and pulp, then slice the squash crosswise into 1-inch-thick rings—no peeling needed. Arrange squash rings on a parchment-lined baking sheet. If desired, sprinkle lightly with paprika, cumin, curry powder, or other favorite spice. Roast 30 minutes or until tender, turning once at the 15-minute mark. Top each ring with 2 to 3 tablespoons of desired topping (recipes below). If desired, broil or reheat at 350°F on baking sheet.

5 Topping Options

While your delicata rings are roasting in the oven, prepare one (or more!) of these flavorful toppers to complete the dish.

1. Harvest Stuffing

In a skillet sauté 1 cup sliced mushrooms, ½ cup finely chopped onion, and ½ cup chopped celery in 1 to 2 tablespoons vegetable broth until softened. Stir in 2 cups small dried whole grain bread cubes, ¼ cup dried cranberries, and enough vegetable broth to soften. Spoon over roasted squash rings and bake 15 minutes at 350°F.

2. Three Sisters Succotash

In a medium saucepan combine ¾ cup fresh or frozen corn kernels, ¾ cup cooked baby lima beans or butter beans, ¾ cup diced red bell pepper, ½ cup chopped onion, and ½ cup water; bring to simmering. In a bowl whisk together 1 tablespoon cornstarch and ¾ cup water; stir into succotash. Simmer 2 to 3 minutes or until sauce is thickened.

3. Bloody Mary Beans and Tomato

Whisk together 2 teaspoons lemon juice, 1 teaspoon prepared horseradish, and a dash cayenne pepper. Stir into a mix of 1½ cups chopped tomatoes; ¾ cup canned white beans, rinsed and drained; ⅓ cup sliced celery; and ⅓ cup chopped celery leaves. Serve at room temperature.

4. Roasted Grapes and Brussels Sprouts

Preheat oven to 425°F. On a large parchment-lined baking sheet arrange 8 oz. Brussels sprouts, trimmed and halved; 1 small red onion, quartered; and 1 cup halved seedless red grapes. Roast 15 to 20 minutes or until browned. Once roasted, slice Brussels sprouts and chop onion. Stir everything into 1 cup cooked wild rice blend with 2 teaspoons white balsamic vinegar

5. Orzotto and Kale

In a medium saucepan cook ½ cup whole grain orzo and 1 chopped large shallot in 1½ cups vegetable broth until all liquid is absorbed. Stir in 1½ cups thinly sliced fresh kale, ¼ cup chopped sun-dried tomatoes, and 1 teaspoon lemon zest. Cover and let stand until kale is wilted. Fold in 1 tablespoon nutritional yeast.

Looking for more healthy-cooking inspiration? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

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Spicy Tomato Soup with Whole Wheat Croutons

Darshana Thacker Wendel — Fri, 03 Nov 2023 02:16:06 +0000

Easy homemade croutons do double duty in this spicy tomato soup: cooked directly into the bisque to help it thicken, and sprinkled atop each serving for a crunchy garnish. A simple base of canned tomatoes and tomato sauce is enhanced with marjoram, basil, thyme, and a handful of other aromatic herbs. Carrots and celery add extra substance to the soup so each serving packs in lots of fresh produce. Serve each bowl as is, or add a dollop of vegan sour cream and a sprig of fresh basil for a fancy garnish. After your first bite of this nourishing recipe, you’ll never go back to store-bought soup again!

For more amazing tomato recipes, check out these tasty ideas:

Yield: Makes 9 cups

Time: 50 minutes

2 slices whole wheat bread, cut into ½-inch cubes
1 cup chopped yellow onion
1 cup chopped celery
1 cup chopped carrots
6 cloves garlic, minced
3 14.5-oz. cans diced tomatoes, undrained
1 15-oz. can tomato sauce
2 teaspoons Italian seasoning, crushed
1 teaspoon dried marjoram, crushed
1 teaspoon dried basil, crushed
½ teaspoon crushed red pepper, or to taste
¼ teaspoon dried thyme, crushed
¼ teaspoon ground mace or ⅛ teaspoon ground nutmeg

Instructions

For croutons, preheat oven to 350°F. Spread bread cubes in a single layer on a baking sheet. Bake 20 minutes or until browned. Let cool.
In a large pot combine onion, celery, carrots, garlic, and ¼ cup water. Cook over medium 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. Stir in the remaining ingredients and 2 cups water. Bring to boiling; reduce heat. Simmer, uncovered, 20 minutes or until vegetables are tender.
Stir in 1 cup of the croutons. Cook 10 minutes more or until soup thickens. Top servings with remaining croutons.

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Shepherd’s Pie

Cathy Fisher — Thu, 02 Nov 2023 01:30:12 +0000

This flavorful veggie casserole uses portobello mushrooms to create a delicious, meaty filling that’s brimming with savory umami flavors. Juicy peas and tender carrots add tantalizing texture, while the velvety mashed potato topping gets its creamy consistency from plant-based milk and starchy potato water. Fresh thyme and smoky paprika infuse the saucy filling with all the cozy flavor you’d expect from comfort food, just minus the unhealthy ingredients. Pop this casserole in the oven until golden brown and scoop out a steaming serving when you’re craving a warm meal to satisfy your stomach and your soul.

Tip: To make this meal extra hearty, you can substitute 2½ cups cooked lentils for the mushrooms.

From straightupfood.com

For more cozy vegan casseroles, check out these tasty ideas:

Healthy Salsa Verde Taco Casserole
Vegan Hash Brown Casserole with Tempeh Crumbles
Potato-Spinach Casserole with Trumpet Mushrooms
Or take a look at our full collection of vegan casseroles

Yield: Makes one 3-quart casserole

Time: 85 minutes

3 lb. russet potatoes, peeled and cut into chunks
2 teaspoons granulated onion
1 teaspoon granulated garlic
4 cups chopped portobello mushrooms
2 cups chopped onions
1 cup chopped carrots
1 cup chopped celery
3 cloves garlic, minced
3 tablespoons tomato paste
1 tablespoon finely chopped fresh thyme
2 teaspoon paprika
2 cups green peas
1 to 2 cups unsweetened, unflavored plant-based milk
Freshly ground black pepper, to taste

Instructions

Preheat oven to 375°F. In a large pot combine potatoes, granulated onion, granulated garlic, and enough water to cover. Bring mixture to boiling; reduce heat slightly. Simmer, uncovered, 10 to 15 minutes or until potatoes are tender.
Meanwhile, in a large skillet cook mushrooms, onions, carrots, and celery over medium-high 3 to 5 minutes or until onions are golden, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add minced garlic; cook and stir 1 minute. Stir in tomato paste, thyme, paprika, and 1½ cups water. Reduce heat to medium-low. Cover and cook 10 to 15 minutes or until carrots are tender. Stir in peas. Remove from heat.
Drain and reserve cooking water from potatoes. Transfer potatoes to a medium bowl. Mash potatoes, gradually adding milk (or potato-cooking water, or a combination of the two) until potatoes are the desired consistency.
Stir 1 cup of the mashed potatoes into vegetable mixture in skillet. Spread mixture in a 3-quart baking dish. (The mixture should be like a thick stew but not watery. Spoon out any extra liquid.) Spread the remaining mashed potatoes over top. Drag a large serving fork or other utensil over the surface of the potato layer to create a textured pattern.
Bake 25 to 30 minutes or until lightly browned. Let stand 10 minutes before serving. Season with pepper.

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Sweet Potato Rosette Tart

Ellen Boeke — Mon, 30 Oct 2023 18:25:00 +0000

This stunning sweet potato tart uses two different types of tubers to achieve the scrumptious end result. Orange sweet potatoes are mashed with zesty orange juice and warming pumpkin pie spice to create a custard-like filling, while steamed purple sweet potato petals are placed in an eye-catching rosette pattern and topped with crushed almonds. (Steaming the purple potatoes separately and adding them after baking ensures the best texture and color.) The nutty oat and almond crust contrasts nicely with the earthy sweetness of the tart filling, and you can top each slice with Aquafaba Whipped Cream if you want an extra dose of decadence. Serve up this jaw-dropping dessert when you want to impress guests and end your evening on a sweet note!

For more vegan sweet potato desserts, check out these tasty recipes:

Yield: Makes one 10-inch tart

Time: 60 minutes

2 cups rolled oats
¼ cup flaxseed meal
¼ cup almond butter
1½ teaspoons pumpkin pie spice
5 tablespoons unsweetened, unflavored plant-based milk
1 cup orange juice, strained to remove pulp
3 tablespoons finely chopped dates
2 cups mashed orange sweet potatoes
½ teaspoon arrowroot powder
1½ cups very thinly sliced peeled purple sweet potatoes
2 tablespoons almonds, toasted and chopped
1 recipe Aquafaba Whipped Cream (optional)

Instructions

Preheat oven to 400°F. For crust, in a food processor combine oats, flaxseed meal, almond butter, and 1¼ teaspoons of the pumpkin pie spice. Pulse until combined. With processor running, slowly add milk until mixture starts to cling together and is slightly moistened. Press mixture onto the bottom and up sides of a 10-inch tart pan. Place pan on a baking sheet. Bake 8 minutes. Remove crust from oven and reduce oven temperature to 350°F.
Meanwhile, for orange sauce, in a small saucepan combine orange juice, dates, and the remaining ¼ teaspoon pumpkin pie spice. Bring to boiling; reduce heat to a gentle boil. Gently boil 7 to 10 minutes or until reduced by half (to ½ cup). Set aside 2 tablespoons of the sauce.
For filling, combine mashed orange sweet potatoes, arrowroot powder, and 6 tablespoons of the orange sauce. Pour filling into partially baked tart crust.
Bake 35 to 45 minutes or until filling is set, covering loosely with foil if needed to prevent overbrowning. Cool tart in pan on a wire rack.
Meanwhile, place purple sweet potato slices in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 3 to 5 minutes or until tender. When tart is slightly cooled, carefully arrange potato slices in concentric circles on top of filling. Brush with the reserved orange sauce. Sprinkle with toasted almonds and serve with Aquafaba Whipped Cream (if using).

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Roasted Veggie Bowls with Garlic Mashed Potatoes

Shelli McConnell — Tue, 24 Oct 2023 17:26:36 +0000

What happens when you combine creamy garlic mashed potatoes, savory roasted veggies, and a rich vegan queso sauce? You create the ultimate bowl of healthy comfort food. This satisfying recipe starts with roasting Brussels sprouts, mushrooms, and shallots until they’re sweet and tender, then topping them with spicy-sweet slivered almonds. This winning combo would be incredible on its own, but to up the tastiness the veggie medley is spooned over a velvety potato mash and topped with a generous drizzle of plant-based queso sauce. Talk about decadence! These hearty bowls are ideal for whipping up on cold winter nights when you want a meal that tastes indulgent without the unhealthy ingredients.

For more veggie bowl recipes, check out these tasty ideas:

Yield: Makes 4 bowls

Time: 60 minutes

1 tablespoon pure maple syrup
¼ teaspoon ground cumin
Pinch of cayenne pepper
¼ cup sliced almonds
8 oz. Brussels sprouts, trimmed and halved
8 oz. whole button or cremini mushrooms, halved if large
4 medium shallots, quartered
1 tablespoon cider vinegar
2 lb. russet potatoes, peeled and cut into 1-inch chunks
4 cloves garlic
⅓ cup unsweetened, unflavored plant-based milk
¼ cup chopped fresh chives
Freshly ground black pepper, to taste
1 cup Queso sauce, warmed

Instructions

Preheat oven to 400°F. In a small skillet combine maple syrup, cumin, and cayenne pepper. Stir in almonds to coat. Cook over medium-low 4 minutes, stirring constantly. (Watch carefully, as the almonds can burn easily.) Spread almonds on parchment paper; let cool.
Line a large rimmed baking sheet with parchment paper. Spread Brussels sprouts, mushrooms, and shallots on baking sheet. Drizzle with vinegar. Roast 20 to 30 minutes or until tender and lightly browned.
Meanwhile, in a large saucepan combine potatoes and garlic. Add enough cold water to cover. Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until very tender. Drain; return potatoes and garlic to pan. Mash to desired consistency. Stir in plant milk, chives, and black pepper.
Spoon mashed potatoes into bowls. Top with roasted vegetables. Drizzle with Queso sauce. Sprinkle with almonds and, if desired, additional chives.

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22 Incredible Plant-Based Pumpkin Recipes

Lisa Esile and MS — Tue, 26 Sep 2023 21:50:14 +0000

The sweetness of pumpkin partners well with so many different flavors—from the traditional cinnamon, allspice, and nutmeg to more unusual combinations like sun-dried tomatoes, paprika, apples, cranberries, and beans, to name a few. We’ve rounded up some of our most popular pumpkin recipes, ranging from sweet to savory.

Want to get the scoop on all things pumpkin? Check out our handy guide for tips on how to prep, cook, and store this gorgeous fall gourd.

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Caramelized Garlic and Potato Soup

Shelli McConnell — Tue, 21 Mar 2023 17:28:59 +0000

This lusciously creamy potato soup has subtly sweet undertones thanks to a handful of caramelized garlic that turns a simple dish into a work of art. Cannellini beans add nutrient-dense heartiness and an extra level of velvety smooth texture, which pairs perfectly with the chewy contrast of cooked farro. Feel free to get creative with how you dress up each serving, but our favorite garnish combo is crisp snap peas, aromatic chives, and spicy red pepper flakes. Thinly sliced radishes, whole wheat croutons, or chopped parsley would also make excellent toppings.

Tip: For 2 cups cooked farro, cook 1 cup dry farro according to package directions

For more creamy vegan soup recipes, check out these tasty ideas:

Yield: Makes 9½ cups

12 cloves garlic
4 cups low-sodium vegetable broth
4 cups cubed peeled russet potatoes (1½ lb.)
1 15-oz. can no-salt-added cannellini beans, rinsed and drained (1½ cups)
1 cup unsweetened, unflavored plant-based milk
2 tablespoons brown rice vinegar
Sea salt, to taste
Freshly ground black pepper, to taste
2 cups hot cooked farro (see tip in intro)
½ cup slivered sugar snap peas
Chopped fresh chives
Crushed red pepper

Instructions

In a covered 4-quart Dutch oven cook whole garlic cloves in ¼ cup of the broth over medium-low about 15 minutes. Remove lid and continue cooking until tender and golden, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Add the remaining broth, the potatoes, beans, and 2 cups water. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until potatoes are tender. Using an immersion blender, blend mixture until smooth. Stir in milk and vinegar. Season with salt and black pepper.
Serve soup over farro. Top with sugar snap peas, chives, and crushed red pepper.

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Delicata Squash and Roasted Cabbage Stew

Nancy Macklin, RDN — Mon, 14 Nov 2022 18:37:22 +0000

This hearty winter stew is full of German-style flavors that will warm your belly on a cold night. Bright yellow delicata squash melds with earthy cabbage, creamy white beans, and hearty potatoes to create a chunky and oh-so-satisfying stew. Coarse-grain mustard is stirred into the savory broth to pay homage to Germanic classics (think bratwurst flavors without the meat) while toasted caraway seeds add a subtle licorice zing to each bite. The pumpernickel croutons make this cabbage soup recipe absolutely drool-worthy, and you can use extras in a salad later in the week.

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

Yield: Makes 12 cups

4 slices whole grain pumpernickel bread
1 1-lb. delicata squash
½ of a medium head green cabbage
1 medium sweet onion
4 tablespoons apple cider vinegar
4 cups low-sodium vegetable broth
1 ½ lb. tiny new potatoes, halved or quartered
1 15-oz. can no-salt-added white beans, rinsed and drained (1½ cups)
1 14.5-oz. can no-salt-added diced tomatoes (undrained)
1 tablespoon coarse-grain mustard
Sea salt, to taste
Freshly ground black pepper, to taste
2 teaspoons caraway seeds
Chopped fresh parsley

Instructions

Preheat oven to 425°F. Cut bread into ½-inch cubes and spread on a baking sheet. Bake 10 to 12 minutes or until crisp. Set aside to cool.
Meanwhile, line a shallow baking pan with parchment paper. Halve squash lengthwise. Scoop out seeds. Cut halves into ½-inch-thick slices, then cut slices into 1-inch pieces. Remove core from cabbage half and cut cabbage into ½-inch slices. Cut onion into ½-inch wedges. Arrange squash, cabbage, and onion in prepared pan. Sprinkle with 3 tablespoons of the vinegar. Roast 20 to 25 minutes or until almost tender and starting to brown. Cool slightly and chop cabbage and onion into bite-size pieces.
In a 5- to 6-quart pot combine roasted vegetables, broth, potatoes, beans, and 1 cup water. Bring to boiling; reduce heat. Cover and simmer 15 minutes. Stir in tomatoes, the remaining 1 Tbsp. vinegar, and the mustard. Return to boiling; reduce heat. Cover and simmer 5 minutes more. Season with salt and pepper.
Meanwhile, in a small dry skillet, toast caraway seeds over medium heat 2 to 3 minutes, shaking skillet occasionally
Ladle soup into bowls. Top with pumpernickel croutons, toasted caraway seeds, and parsley.

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Roasted Garlic, Delicata Squash, and Farro Stew

Shelli McConnell — Tue, 08 Nov 2022 18:25:37 +0000

Vampires beware! This scrumptious stew features a whole head of garlic that gets deliciously sweet and gooey as it roasts in the oven. The caramelized garlic paste melds with the savory broth to create a slurpable base that you won’t want to put down. Chunks of meaty delicata squash, earthy turnips, and tangy shallots are roasted to tender perfection and added to the broth alongside farro, butter beans, and kale. The combination of melt-in-your-mouth veggies and chewy grains is absolutely delicious—not to mention the pine nut and panko breadcrumb topping that adds extra crunch and flavor! What’s not to love?

For more squash soups, check out these tasty ideas:

Yield: Makes 13 cups

1 head garlic
4 cups cubed peeled butternut squash (¾-inch cubes)
1 lb. delicata squash, halved, seeded, and cut into 1-inch pieces
1½ cups cubed peeled turnips (¾-inch cubes)
4 medium shallots, quartered
1 tablespoon apple cider vinegar
4 cups low-sodium vegetable broth
¾ cup dry farro (not quick cooking)
4 cups chopped fresh kale leaves, stems removed
1 14.5- to 15.5-oz. can no-salt- added butter beans, rinsed and drained (1½ cups)
½ cup chopped fresh parsley
1 tablespoon chopped fresh thyme
2 teaspoons chopped fresh rosemary
Sea salt, to taste
Freshly ground black pepper, to taste
½ cup whole wheat panko
2 tablespoons chopped pine nuts

Instructions

Preheat oven to 400°F. Line two baking sheets with parchment paper or silicone baking mats. Cut off top ½ inch of garlic head to expose cloves; place on a double layer of foil. Drizzle with 1 teaspoon water and loosely wrap foil around garlic. Arrange squashes, turnips, and shallots on prepared baking sheets; sprinkle with vinegar. Place baking sheets and garlic packet in oven. Roast 25 minutes or until vegetables are tender, switching baking sheets between oven racks halfway through cooking time.
Meanwhile, in a 5- to 6-quart Dutch oven combine broth, farro, and 4 cups water. Bring to boiling; reduce heat. Cover and simmer 25 minutes or until farro is tender.
When vegetables are done, carefully open foil packet of garlic. When cool enough to handle, squeeze out cloves into a bowl and mash until smooth. Chop shallots. Add garlic, shallots, squash, and turnips to Dutch oven. Stir in the next five ingredients (through rosemary). Bring to boiling; reduce heat. Simmer, uncovered, 4 minutes or until kale is tender. Season with salt and pepper.
Meanwhile, in a small skillet cook panko and pine nuts over medium-low 2 to 5 minutes or until toasted, stirring occasionally. Top servings with panko mixture.

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