🌱 21 new Kitchen Monk™ Originals, written October 29, 2026. Every recipe is whole-food plant-based and free of added salt, oil and sugar. Whole dates are the only sweetener, and canned goods are no-salt-added. 🎉 Beans, lentils, whole grains and vegetables mean fiber in every bowl!

🧪 Honest status: these recipes are new. They have not yet been kitchen-tested, nutrition has not been calculated, and cook-along videos have not been filmed. If you make one, tell us how it went with the ✏️ button at the bottom.

🥫 Pantry tip for every recipe here: choose tomatoes and beans packed in paper cartons whenever you can. If you buy cans, look for no-salt-added, bisphenol A–free cans. Cooking dried beans from scratch works beautifully too! 🫘

🍲 Golden Turmeric Lentil Soup

A sunny, warming bowl of red lentils, carrots and greens. Serves 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 2 carrots, diced
• 3 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 1½ teaspoons ground turmeric
• 1 teaspoon ground cumin
• 1 cup dry red lentils, rinsed
• 6 cups water or Kitchen Monk vegetable broth
• 3 cups chopped spinach or kale
• Juice of 1 lemon
• Black pepper to taste

1. Cook the onion and carrots in a soup pot with a splash of water for 5 minutes, adding water as needed so nothing sticks.
2. Stir in the garlic, ginger, turmeric and cumin for 1 minute.
3. Add the lentils and water. Simmer 20 minutes, until the lentils fall apart.
4. Stir in the greens until wilted, then add lemon juice and pepper.

🍎 Barhi Date Caramel Apple Slices

Crisp apples dipped in a silky caramel made only from Barhi dates. Serves 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 10 soft Barhi dates (or Medjool), pitted
• ½ cup hot water, plus more as needed
• 1 teaspoon vanilla extract
• ¼ teaspoon cinnamon
• 3 crisp apples, sliced
• 1 tablespoon chopped unsalted walnuts (optional)

1. Soak the dates in the hot water for 10 minutes.
2. Blend the dates, soaking water, vanilla and cinnamon until completely smooth, adding water a spoonful at a time for a dippable caramel.
3. Serve the caramel with the apple slices, sprinkled with walnuts if you like. Keeps 5 days in the refrigerator.

🫐 Marionberry Overnight Oats

A Pacific Northwest breakfast that makes itself while you sleep. Serves 2.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup rolled oats
• 1¼ cups unsweetened soy or oat milk
• 2 tablespoons ground flaxseed
• 1 cup marionberries or blackberries (fresh or frozen)
• 2 Medjool dates, finely chopped
• ½ teaspoon cinnamon

1. Stir everything except the berries together in a jar.
2. Gently fold in the berries.
3. Cover and refrigerate overnight. Eat cold or warm it for 1 minute.

🍠 Smoky Black Bean and Sweet Potato Skillet

A one-pan supper with smoked paprika, beans and sweet potato. Serves 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 medium sweet potatoes, cut in ½-inch cubes
• 1 red onion, diced
• 1 red bell pepper, diced
• 2 teaspoons smoked paprika
• 1 teaspoon ground cumin
• 2 cans black beans, rinsed and drained
• 1 cup Kitchen Monk salsa
• 2 cups baby spinach
• Lime wedges and cilantro to serve

1. Cook the sweet potatoes in a large covered skillet with ½ cup water for 10 minutes, until nearly tender.
2. Add the onion, pepper and spices and cook 5 minutes, adding water as needed.
3. Stir in the beans and salsa and heat through.
4. Fold in the spinach and serve with lime and cilantro.

🥗 Lemon-Herb White Bean Salad

A bright, no-cook salad that gets better overnight. Serves 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 cans white beans, rinsed and drained
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ red onion, finely diced
• ½ cup chopped parsley
• 2 tablespoons chopped fresh dill or basil
• Juice and zest of 1 lemon
• 1 tablespoon red wine vinegar
• Black pepper to taste

1. Combine everything in a bowl.
2. Toss well and let rest 10 minutes so the beans soak up the lemon.
3. Serve on greens or with whole-grain bread.

🌽 Oregon Coast Corn and Potato Chowder

A creamy seaside-style chowder thickened with blended potatoes, with no cream. Serves 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 2 celery stalks, diced
• 2 carrots, diced
• 4 medium Yukon gold potatoes, diced
• 5 cups water or Kitchen Monk vegetable broth
• 3 cups corn kernels (frozen is fine)
• 1 teaspoon dried thyme
• ½ teaspoon smoked paprika
• 1 cup unsweetened soy milk
• Black pepper and chopped chives to serve

1. Cook the onion, celery and carrots in a pot with a splash of water for 5 minutes.
2. Add the potatoes, water, thyme and paprika. Simmer 15 minutes, until the potatoes are soft.
3. Blend half the soup with the soy milk until smooth, then return it to the pot.
4. Add the corn, simmer 5 minutes, and finish with pepper and chives.

🍛 Ten-Minute Chickpea Spinach Curry

A weeknight rescue meal from pantry staples. Serves 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 3 garlic cloves, minced
• 1 tablespoon curry powder
• 1 can diced tomatoes
• 2 cans chickpeas, rinsed and drained
• ½ cup unsweetened soy milk or blended cashews
• 5 cups baby spinach
• Brown rice or quinoa to serve

1. Cook the onion and garlic with a splash of water for 3 minutes.
2. Stir in the curry powder, then the tomatoes and chickpeas. Simmer 5 minutes.
3. Add the soy milk and spinach and stir until the spinach wilts.
4. Serve over brown rice or quinoa.

🌈 Rainbow Garden Slaw with Lime-Cilantro Dressing

A crunchy rainbow of vegetables in a creamy, oil-free lime dressing. Serves 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 3 cups shredded red cabbage
• 2 cups shredded green cabbage
• 2 carrots, grated
• 1 yellow bell pepper, thinly sliced
• 3 green onions, sliced
• Dressing: ½ cup raw unsalted cashews (soaked 1 hour)
• Juice of 2 limes
• 1 cup cilantro
• 1 Medjool date, pitted
• ⅓ cup water

1. Toss the vegetables in a large bowl.
2. Blend the dressing ingredients until smooth.
3. Pour the dressing over the slaw and toss. Best after 15 minutes.

🍄 Savory Steel-Cut Oats with Mushrooms and Greens

Oats go savory, with mushrooms, garlic and greens. Serves 3.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup steel-cut oats
• 4 cups water
• 8 ounces mushrooms, sliced
• 2 garlic cloves, minced
• 2 cups chopped kale
• 1 tablespoon nutritional yeast
• ½ teaspoon dried thyme
• Black pepper and sliced green onions to serve

1. Simmer the oats in the water for 25 minutes, stirring now and then.
2. Meanwhile, cook the mushrooms in a dry skillet until they release their liquid and brown, then add the garlic, thyme and kale for 3 minutes.
3. Stir the mushroom mixture and nutritional yeast into the oats. Top with pepper and green onions.

🧆 Baked Falafel Bites

Herby chickpea bites baked on parchment, with no frying and no oil. Serves 4 (about 20 bites).
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 cans chickpeas, rinsed and well drained
• 1 small onion, chopped
• 3 garlic cloves
• 1 cup parsley
• ½ cup cilantro
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 3 tablespoons chickpea flour or oat flour
• Juice of ½ lemon

1. Heat the oven to 400°F and line a sheet pan with parchment.
2. Pulse everything in a food processor until it holds together but still has texture.
3. Roll into about 20 balls, flatten slightly, and bake 25 minutes, turning once.
4. Serve in whole-grain pita with lettuce, tomato and a lemon-tahini drizzle.

🍐 Hazelnut-Pear Breakfast Bowl

Warm grains, ripe pear and Oregon hazelnuts. Serves 2.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 cups cooked brown rice, quinoa or oats
• 1 cup unsweetened soy milk
• 2 ripe pears, diced
• 2 Medjool dates, chopped
• ½ teaspoon cinnamon
• ¼ teaspoon ground ginger
• 3 tablespoons chopped unsalted hazelnuts

1. Warm the grain, soy milk, pears, dates and spices in a small pot for 5 minutes.
2. Divide into bowls and top with hazelnuts.

🍝 Tomato-Basil Red Lentil Pasta Sauce

A hearty marinara with hidden red lentils for extra protein and fiber. Serves 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 4 garlic cloves, minced
• 1 large can crushed tomatoes (28 ounces)
• ½ cup dry red lentils, rinsed
• 1½ cups water
• 1 teaspoon dried oregano
• 1 cup fresh basil, torn
• Black pepper to taste
• Whole-grain pasta to serve

1. Cook the onion and garlic with a splash of water for 4 minutes.
2. Add the tomatoes, lentils, water and oregano. Simmer 20 minutes, stirring often, until the lentils melt into the sauce.
3. Stir in the basil and pepper. Serve over whole-grain pasta.

🧄 Roasted Garlic Cauliflower Mash

A creamy side that tastes rich without butter or oil. Serves 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 head garlic
• 1 large head cauliflower, cut in florets
• 2 medium Yukon gold potatoes, diced
• ½ cup unsweetened soy milk
• 2 tablespoons nutritional yeast
• Black pepper and chives to serve

1. Cut the top off the garlic, wrap it in parchment and foil, and roast at 400°F for 40 minutes.
2. Steam the cauliflower and potatoes for 15 minutes, until very soft.
3. Squeeze in the roasted garlic, add the soy milk and nutritional yeast, and mash or blend to your liking.
4. Finish with pepper and chives.

🌶️ Three-Bean Garden Chili

A big pot of chili packed with beans and garden vegetables. Serves 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 1 green bell pepper, diced
• 2 carrots, diced
• 1 zucchini, diced
• 3 garlic cloves, minced
• 2 tablespoons salt-free chili powder
• 1 teaspoon ground cumin
• 1 large can diced tomatoes (28 ounces)
• 1 can each kidney, black and pinto beans, rinsed
• 1 cup water
• Juice of 1 lime

1. Cook the onion, pepper and carrots with a splash of water for 5 minutes.
2. Add the zucchini, garlic and spices for 2 minutes.
3. Add the tomatoes, beans and water. Simmer 30 minutes.
4. Stir in lime juice. Top with avocado, cilantro or green onions.

🍏 Date-Sweetened Cinnamon Baked Apples

Cozy baked apples filled with oats, dates and walnuts. Serves 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 4 baking apples, cored with the bottom left intact
• ½ cup rolled oats
• 6 Medjool dates, finely chopped
• 3 tablespoons chopped unsalted walnuts
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• ½ cup water or unsweetened apple juice

1. Heat the oven to 375°F.
2. Mix the oats, dates, walnuts and spices and pack into the apples.
3. Set the apples in a baking dish, add the water around them, cover, and bake 30 minutes. Uncover and bake 10 more minutes.

🥬 Lemon-Tahini Massaged Kale Salad

Tender kale in a creamy lemon-tahini dressing, with chickpeas and apple. Serves 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 large bunch kale, stems removed, finely chopped
• 2 tablespoons tahini
• Juice of 1 lemon
• 1 garlic clove, grated
• 3 to 4 tablespoons water
• 1 can chickpeas, rinsed
• 1 apple, diced
• 2 tablespoons pumpkin seeds, unsalted

1. Whisk the tahini, lemon, garlic and water into a pourable dressing.
2. Pour over the kale and massage with clean hands for 2 minutes, until it darkens and softens.
3. Toss in the chickpeas and apple, and top with pumpkin seeds.

🥭 Mango-Black Bean Salsa

Sweet, tangy and fiber-rich. Great with baked corn tortillas or on a grain bowl. Serves 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 can black beans, rinsed
• 1 ripe mango, diced
• 1 red bell pepper, diced
• ¼ red onion, finely diced
• 1 jalapeño, seeded and minced (optional)
• ½ cup cilantro, chopped
• Juice of 2 limes

1. Combine everything in a bowl and toss.
2. Let rest 10 minutes. Serve with oven-baked corn tortilla chips made without oil or salt.

🥕 Split Pea and Carrot Soup

A thick, smoky, budget-friendly soup. Serves 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 cups dry green split peas, rinsed
• 8 cups water
• 1 onion, diced
• 3 carrots, sliced
• 2 celery stalks, sliced
• 2 garlic cloves, minced
• 1 bay leaf
• 1 teaspoon smoked paprika
• ½ teaspoon dried thyme
• Black pepper to taste

1. Put everything in a large pot and bring to a boil.
2. Simmer, partly covered, for 60 minutes, stirring now and then, until the peas break down.
3. Remove the bay leaf. Blend partly for a creamier soup if you like.

🥞 Buckwheat Blueberry Pancakes

Hearty pancakes made in a nonstick pan with no oil and no added sugar. Serves 4 (about 10 pancakes).
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup buckwheat flour
• ½ cup oat flour
• 2 teaspoons baking powder
• 1 teaspoon cinnamon
• 1 ripe banana, mashed
• 1¼ cups unsweetened soy milk
• 1 tablespoon ground flaxseed
• 1 teaspoon vanilla extract
• 1 cup blueberries
• Barhi date caramel or fruit compote to serve

1. Mix the dry ingredients. In another bowl, mix the banana, soy milk, flaxseed and vanilla; let stand 5 minutes.
2. Stir the wet into the dry until just combined, then fold in the blueberries.
3. Cook ¼-cup scoops in a nonstick skillet over medium heat, 3 minutes per side.
4. Serve with date caramel or warm fruit compote.

🫘 Garden Minestrone with White Beans

A garden-full Italian soup with beans and whole-grain pasta. Serves 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1 zucchini, diced
• 1 can diced tomatoes
• 6 cups water or Kitchen Monk vegetable broth
• 2 teaspoons Italian seasoning
• 1 can cannellini beans, rinsed
• ¾ cup small whole-grain pasta
• 3 cups chopped kale or chard
• Fresh basil to serve

1. Cook the onion, carrots and celery with a splash of water for 5 minutes.
2. Add the garlic, zucchini, tomatoes, water and seasoning. Simmer 15 minutes.
3. Add the beans and pasta and cook until the pasta is tender, about 10 minutes.
4. Stir in the greens until wilted. Top with basil.

🍄 Oregon Mushroom and Barley Stew

A cozy, chewy stew of mushrooms, barley and root vegetables for rainy Pacific Northwest evenings. Serves 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 pound cremini mushrooms, sliced
• 3 garlic cloves, minced
• ¾ cup pearl or hulled barley, rinsed
• 1 medium potato, diced
• 7 cups water or Kitchen Monk vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• 2 bay leaves
• 2 cups chopped kale
• 1 tablespoon balsamic or red wine vinegar
• Black pepper and parsley to serve

1. Cook the mushrooms in a dry soup pot over medium-high heat until they release their liquid and brown, about 8 minutes.
2. Add the onion, carrots, celery and garlic with a splash of water and cook 5 minutes.
3. Add the barley, potato, water, thyme, paprika and bay leaves. Simmer, partly covered, 40 minutes, until the barley is tender (hulled barley may need 15 minutes more).
4. Stir in the kale for 3 minutes, remove the bay leaves, and finish with vinegar, pepper and parsley.

Educational information, not medical advice. If you take medicine for diabetes or blood pressure, check with your prescriber before big changes in how you eat.