Getting started with a plant-based diet can be intimidating, but with delicious and easy-to-make recipes, you’ll be well on your way to a healthier lifestyle. Forks Over Knives, a popular cookbook and online resource, offers a wide range of tasty and nutritious vegan recipes that are perfect for beginners. In this article, we’ve curated 20 mouth-watering Forks Over Knives recipes that are sure to please even the pickiest eaters. From comforting classics like Vegan Mac and Cheese and Baked Falafel Wraps, to flavorful international dishes like Spicy Thai Peanut Noodles and Chickpea and Spinach Curry, these recipes showcase the incredible variety and versatility of plant-based cooking.
Sweet Potato and Black Bean Tacos
Get ready to spice up your taco game with this flavorful combination of roasted sweet potatoes, black beans, and crunchy toppings!
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 tacos shells
– Shredded cheese, sour cream, cilantro, and avocado for topping (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, onion, garlic, cumin, salt, and pepper on a baking sheet.
3. Roast in the oven for 30-40 minutes or until tender.
4. In a separate pan, heat black beans over medium heat with a pinch of salt and pepper to taste.
5. Warm tacos shells according to package instructions.
6. Assemble tacos by filling shells with roasted sweet potatoes, black beans, and your choice of toppings.
Cooking Time: 40-50 minutes
Lentil and Mushroom Stew
This comforting stew is a perfect blend of nutritious lentils and earthy mushrooms, simmered to perfection in a rich broth. A satisfying meal for any time of the year.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the mushrooms and cook until they release their moisture and start to brown, about 7-8 minutes.
4. Stir in the cumin, smoked paprika, salt, and pepper. Cook for 1 minute.
5. Add the lentils, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and simmer, covered, for 30-40 minutes or until the lentils are tender.
Cooking Time: 40-45 minutes
Quinoa and Kale Stuffed Peppers
Elevate your meal game with this nutritious and flavorful recipe! Quinoa and kale stuffed peppers are a perfect combination of texture, taste, and color.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 2 cups curly kale, stems removed and chopped
– 1 teaspoon cumin
– Salt and pepper, to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cook quinoa according to package instructions using water or broth.
3. In a large skillet, heat oil over medium-high. Add onion and garlic; cook until softened, about 5 minutes.
4. Add chopped kale and cumin; cook until wilted, about 3-4 minutes.
5. Stuff each pepper with quinoa mixture, followed by kale mixture.
6. Top with feta cheese (if using).
7. Bake for 25-30 minutes or until peppers are tender.
Cooking Time: 30-35 minutes
Creamy Avocado Pasta
Elevate your pasta game with this rich and creamy avocado-based sauce. This recipe is a perfect combination of healthy fats, protein, and carbs.
Ingredients:
– 8 oz spaghetti
– 2 ripe avocados, diced
– 1/4 cup heavy cream
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook spaghetti according to package instructions until al dente.
2. In a blender or food processor, combine avocado, heavy cream, olive oil, garlic, salt, and pepper. Blend until smooth and creamy.
3. Reserve 1/4 cup pasta cooking water before draining the spaghetti. Add the reserved water to the avocado mixture and blend well.
4. Combine cooked spaghetti and the creamy avocado sauce. Toss everything together until well coated.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Chickpea and Spinach Curry
This flavorful and nutritious curry is a perfect blend of Indian spices, chickpeas, and fresh spinach. It’s an easy and quick recipe that can be served with rice, naan, or as a dip.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– Salt and pepper to taste
– 1 can coconut milk (14 oz)
– 2 tablespoons olive oil
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat the oil in a large pan over medium heat. Add the onion and cook until softened, about 3-4 minutes.
2. Add the garlic, curry powder, cumin, and turmeric. Cook for an additional minute, stirring constantly.
3. Stir in the chickpeas, coconut milk, salt, and pepper. Bring to a simmer.
4. Reduce heat to low and let cook for 10-12 minutes or until the flavors have melded together.
5. Stir in the fresh spinach leaves. Cook until wilted, about 2-3 minutes.
6. Taste and adjust seasoning as needed.
7. Garnish with cilantro leaves, if desired.
Cooking Time: 15-17 minutes
Vegan Mac and Cheese
A comforting classic with a plant-based twist, this vegan macaroni and cheese is a game-changer for those looking to satisfy their cravings without compromising on taste or ethics.
Ingredients:
– 1 pound macaroni
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 2 cups vegetable broth
– 1 cup non-dairy milk (such as soy or almond)
– 1/4 cup vegan butter or margarine
– 1 teaspoon paprika
– Salt and pepper to taste
– 1 cup vegan cheddar cheese shreds (made from tapioca, coconut oil, or cashew)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions.
3. In a large saucepan, sauté onion and garlic in olive oil until softened.
4. Add vegetable broth, non-dairy milk, vegan butter or margarine, paprika, salt, and pepper. Stir until smooth.
5. Combine cooked macaroni and cheese mixture. Transfer to a baking dish.
6. Top with vegan cheddar cheese shreds and bake for 20-25 minutes, or until golden brown.
Cooking Time: 30-40 minutes
Roasted Vegetable Lasagna
Roasted Vegetable Lasagna Recipe
A hearty, flavorful twist on the classic Italian dish
Ingredients:
– 1 cup roasted butternut squash puree (see roasting instructions below)
– 1 cup roasted red bell pepper, sliced
– 1 cup roasted zucchini, sliced
– 1 cup ricotta cheese
– 1 cup shredded mozzarella cheese
– 1/4 cup grated Parmesan cheese
– 1 egg, beaten
– 1 tsp dried basil
– 1 tsp dried oregano
– Salt and pepper to taste
– 8-10 lasagna noodles
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a medium bowl, combine roasted squash puree, ricotta cheese, egg, basil, oregano, salt, and pepper. Mix well.
3. Spread a layer of the squash-ricotta mixture on the bottom of a 9×13-inch baking dish.
4. Arrange 4 lasagna noodles on top of the mixture.
5. Add a layer of roasted red bell pepper and zucchini slices, followed by half of the mozzarella cheese.
6. Repeat steps 3-5.
7. Top with Parmesan cheese and chopped parsley (if using).
8. Bake for 30-35 minutes or until the cheese is melted and bubbly.
Cooking Time: 30-35 minutes
Black Bean and Sweet Potato Chili
This recipe combines the comfort of sweet potatoes with the protein-packed punch of black beans, all wrapped up in a rich and flavorful chili. Perfect for a cozy night in or a crowd-pleasing potluck.
Ingredients:
– 1 large onion, diced
– 2 cloves garlic, minced
– 2 medium sweet potatoes, peeled and cubed
– 1 can (15 oz) black beans, drained and rinsed
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. In a large pot, heat the olive oil over medium-high. Add onion and garlic; cook until softened (3-4 minutes).
2. Add sweet potatoes, black beans, bell pepper, cumin, smoked paprika, salt, and pepper. Stir to combine.
3. Pour in diced tomatoes and stir to combine.
4. Bring to a simmer and let cook for 20-25 minutes or until the sweet potatoes are tender.
5. Taste and adjust seasoning as needed.
Cooking Time: 20-25 minutes
Cauliflower and Lentil Soup
This hearty soup is a delicious and nutritious blend of roasted cauliflower, lentils, and aromatic spices. Perfect for a chilly evening or as a healthy meal prep option.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 cup brown or green lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika (optional)
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Toss cauliflower with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
2. In a large pot, sauté onion and garlic in olive oil over medium heat until softened.
3. Add lentils, cumin, smoked paprika (if using), and roasted cauliflower to the pot. Pour in vegetable broth and bring to a boil.
4. Reduce heat and simmer for 20-25 minutes, or until lentils are tender.
5. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley or cilantro if desired.
Cooking Time: 45-50 minutes
Baked Falafel Wraps
Satisfy your cravings with these crispy baked falafels wrapped in a soft pita and topped with fresh veggies.
Ingredients:
– 1 package of store-bought or homemade falafel mix (about 8-10 falafels)
– 2 whole wheat pita breads
– 1/4 cup olive oil
– 1/2 cup hummus
– 1/2 cup shredded lettuce
– 1/2 cup sliced cucumber
– 1/4 cup diced tomatoes
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Line a baking sheet with parchment paper.
3. Place the falafel mix on the baking sheet, leaving some space between each patty.
4. Drizzle with olive oil and sprinkle with salt.
5. Bake for 15-20 minutes or until golden brown.
6. Warm the pita breads by wrapping them in foil and heating them in the oven for 2-3 minutes.
7. Assemble the wraps by spreading hummus on each pita, followed by a few falafels, lettuce, cucumber, tomatoes, and a pinch of salt and pepper.
Cooking Time: 20-25 minutes
Zucchini Noodles with Pesto
A classic Italian-inspired dish that’s quick, easy, and packed with flavor. This recipe combines the natural sweetness of zucchini noodles with the vibrant taste of homemade pesto.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto (see below for simple pesto recipe)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Simple Pesto Recipe:
– 1 cup fresh basil leaves
– 1/2 cup pine nuts
– 1/2 cup grated Parmesan cheese
– 1/4 cup extra virgin olive oil
– 2 cloves garlic, minced
Instructions:
1. Preheat oven to 200°F (90°C).
2. Spiralize zucchinis into noodles.
3. In a large skillet, heat olive oil over medium-high heat.
4. Add zucchini noodles and cook for 3-5 minutes, or until slightly tender.
5. Stir in freshly made pesto and season with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Spicy Thai Peanut Noodles
This recipe combines the bold flavors of Thailand with the comfort of a warm noodle dish. With just a few ingredients and simple steps, you’ll be enjoying this spicy and satisfying meal in no time.
Ingredients:
– 8 oz rice noodles
– 2 tbsp peanut butter
– 1 tbsp soy sauce
– 1 tsp grated ginger
– 1 tsp Thai red curry paste
– 1/4 cup coconut milk
– 2 cloves garlic, minced
– 1/4 cup chopped peanuts
– Salt and pepper to taste
– Scallions, thinly sliced (optional)
Instructions:
1. Cook rice noodles according to package instructions. Drain and set aside.
2. In a large skillet or wok, combine peanut butter, soy sauce, ginger, curry paste, and garlic. Whisk until smooth.
3. Add coconut milk and stir to combine.
4. Add cooked noodles and chopped peanuts to the skillet. Toss until noodles are well coated.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with thinly sliced scallions if desired.
Cooking Time: 15-20 minutes
Vegan Shepherd’s Pie
A classic comfort food with a plant-based twist! This vegan version of shepherd’s pie is a hearty, flavorful dish that’s perfect for a cozy night in.
Ingredients:
– 1 cup cooked lentils
– 1 cup mixed vegetables (such as peas, carrots, and corn)
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon smoked paprika
– 1 bay leaf
– 1 can (14.5 oz) diced tomatoes
– 1 cup vegan mashed potatoes
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large pan, heat the olive oil over medium heat. Add the onion, garlic, thyme, smoked paprika, and bay leaf. Cook until the onion is softened.
3. Add the mixed vegetables, lentils, diced tomatoes, salt, and pepper. Stir to combine.
4. Transfer the mixture to a 9×13 inch baking dish.
5. Top with vegan mashed potatoes.
6. Bake for 30-35 minutes or until the potatoes are golden brown.
Cooking Time: 35-40 minutes
Stuffed Acorn Squash
This recipe combines the natural sweetness of acorn squash with savory flavors from herbs and cheese, perfect as a main dish or side. The result is a deliciously filling and nutritious meal.
Ingredients:
– 2 medium-sized acorn squash (about 1 lb each)
– 2 tbsp olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1/4 cup chopped fresh sage
– 1/4 cup grated cheddar cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out the seeds.
3. In a bowl, mix together olive oil, onion, garlic, sage, and salt.
4. Stuff each squash half with the mixture, dividing it evenly.
5. Place the stuffed squash on a baking sheet lined with parchment paper.
6. Roast for 45-50 minutes or until the squash is tender and caramelized.
7. Remove from oven and sprinkle with cheddar cheese.
8. Serve hot, garnished with additional sage if desired.
Cooking Time: 45-50 minutes
Mushroom and Walnut Bolognese
Elevate your pasta game with this rich and savory mushroom and walnut bolognese. This unique blend of earthy mushrooms, crunchy walnuts, and hearty ground beef creates a flavor profile that’s sure to impress.
Ingredients:
– 1 lb ground beef
– 1 large onion, finely chopped
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon tomato paste
– 1 cup red wine
– 1 cup beef broth
– 1/4 cup chopped walnuts
– 1 tablespoon olive oil
– Salt and pepper to taste
– 8 oz spaghetti
Instructions:
1. Cook spaghetti according to package instructions.
2. In a large skillet, cook ground beef over medium-high heat until browned, breaking into small pieces as it cooks.
3. Add onion, mushrooms, garlic, and tomato paste; cook until onions are translucent and mushrooms release their moisture.
4. Add red wine, beef broth, and walnuts; simmer for 10-15 minutes or until sauce thickens slightly.
5. Season with salt and pepper to taste.
6. Toss cooked spaghetti in the bolognese sauce and serve.
Cooking Time: Approximately 30-40 minutes.
Chickpea Salad Sandwich
A refreshing twist on traditional sandwich fillings, this chickpea salad sandwich is perfect for a light and satisfying lunch or dinner.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1/2 cup diced red bell pepper
– 1/4 cup chopped fresh parsley
– 2 tablespoons mayonnaise
– 1 tablespoon Dijon mustard
– Salt and pepper to taste
– 4 slices whole wheat bread
– Lettuce leaves (optional)
Instructions:
1. In a medium bowl, combine chickpeas, red bell pepper, and parsley.
2. In a small bowl, whisk together mayonnaise and Dijon mustard. Pour over the chickpea mixture and stir until combined.
3. Season with salt and pepper to taste.
4. Assemble sandwiches by spreading about 1/4 cup of the chickpea salad on each bread slice.
5. Top with lettuce leaves, if desired.
6. Serve immediately or store in an airtight container for up to 24 hours.
Cooking Time: 10 minutes
Vegan Lentil Loaf
A hearty, plant-based loaf that’s perfect for a weeknight dinner or a special occasion.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 1/4 cup olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1 teaspoon smoked paprika (optional)
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup breadcrumbs (gluten-free or regular)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large saucepan, combine lentils and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender.
3. In a large skillet, heat olive oil over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Stir in cumin, smoked paprika (if using), salt, and pepper.
5. In a large mixing bowl, combine cooked lentils, breadcrumb mixture, and skillet mixture. Mix well.
6. Transfer the mixture to a 9×5-inch loaf pan. Bake for 35-40 minutes, or until the top is golden brown.
Cooking Time: 40-45 minutes
Butternut Squash Risotto
Warm up with this comforting fall-inspired risotto dish featuring roasted butternut squash and Parmesan cheese.
Ingredients:
– 1 large butternut squash, peeled and cubed
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 4 cups vegetable broth, warmed
– 1 cup Arborio rice
– 2 cloves garlic, minced
– 1/2 cup white wine (optional)
– 1/2 cup grated Parmesan cheese
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Toss squash with oil, salt, and pepper on a baking sheet. Roast for 45 minutes or until tender.
2. In a large skillet, sauté onion and garlic in olive oil until softened.
3. Add Arborio rice and cook for 1-2 minutes, stirring constantly.
4. Add white wine (if using) and cook until absorbed.
5. Add warmed broth, 1/2 cup at a time, stirring continuously and allowing each portion to absorb before adding the next.
6. When risotto is cooked, stir in roasted squash and Parmesan cheese. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: Approximately 1 hour and 15 minutes
Tempeh and Vegetable Stir-Fry
This flavorful stir-fry combines the nutty flavor of tempeh with a colorful medley of vegetables, perfect for a quick and healthy dinner.
Ingredients:
– 1/2 cup tempeh, crumbled
– 1 tablespoon vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 bell pepper, any color, sliced
– 1 carrot, peeled and grated
– 2 cups mixed vegetables (such as broccoli, snap peas, mushrooms)
– 2 teaspoons soy sauce
– Salt and pepper, to taste
– Chopped green onions, for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tempeh and cook until golden brown, about 3-4 minutes.
3. Add the onion, garlic, bell pepper, and carrot. Cook until the vegetables are tender-crisp, about 5 minutes.
4. Add the mixed vegetables and soy sauce. Stir-fry for an additional 2-3 minutes, until the vegetables are coated with the sauce.
5. Season with salt and pepper to taste.
6. Garnish with chopped green onions, if desired.
Cooking Time: 15-20 minutes
Berry Chia Pudding
This refreshing dessert is a great way to get your daily dose of fiber and omega-3s while satisfying your sweet tooth. Made with chia seeds, mixed berries, and a hint of honey, this pudding is perfect for hot summer days or as a healthy breakfast option.
Ingredients:
– 1/2 cup chia seeds
– 1 cup mixed berries (blueberries, raspberries, blackberries)
– 1 tablespoon honey
– 1/4 cup unsweetened almond milk
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Let it sit for 5-7 minutes to allow the chia seeds to absorb the liquid.
2. In a separate bowl, combine mixed berries and honey. Mix until the honey is well combined with the berries.
3. Once the chia seed mixture has thickened, add the berry mixture and stir well.
4. Refrigerate for at least 30 minutes to allow the flavors to meld together.
Cooking Time: None! This recipe requires no cooking time, making it a quick and easy dessert or breakfast option.
Summary
Discover 20 delicious and easy-to-make recipes perfect for beginners on the Forks Over Knives diet. From savory dishes like Sweet Potato and Black Bean Tacos, Lentil and Mushroom Stew, and Roasted Vegetable Lasagna, to creamy pasta dishes like Creamy Avocado Pasta and Vegan Mac and Cheese, there’s something for everyone. These plant-based recipes are not only delicious but also packed with nutrients and free from animal products. Whether you’re a seasoned vegan or just starting out, these beginner-friendly recipes are sure to please your palate and inspire healthy eating habits.
