🌱 20 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. 🎉 Beans, lentils, whole grains and vegetables mean fiber in every bowl!

🥫 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! 🫘

🧪 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.

🍄 Savory Ginger Mushroom Oat Congee

A soothing, porridge-style bowl of steel-cut oats simmered with ginger and shiitakes, topped with greens and green onion. Makes 2.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• ½ cup steel-cut oats
• 3½ cups water
• 1-inch piece ginger, finely grated
• 2 garlic cloves, minced
• 4 ounces shiitake mushrooms, sliced
• 2 cups chopped bok choy or spinach
• 1 teaspoon unseasoned rice vinegar
• 2 green onions, sliced
• 1 teaspoon toasted sesame seeds
• Red pepper flakes to taste

1. Simmer the oats, water, ginger and garlic for 25 minutes, stirring now and then, until creamy.
2. Cook the mushrooms in a dry nonstick skillet for 6 minutes, adding a splash of water if they stick.
3. Stir the greens into the oats until wilted, then add the vinegar.
4. Top with mushrooms, green onions, sesame seeds and pepper flakes.

🍎 Apple-Cinnamon Amaranth Porridge

Tiny amaranth grains cooked creamy with diced apple, dates and cinnamon. Makes 2.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• ½ cup amaranth, rinsed
• 1½ cups water
• ½ cup unsweetened soy milk
• 1 apple, diced
• 2 Medjool dates, chopped
• 1 teaspoon cinnamon
• Pinch of ground cloves
• 2 tablespoons chopped unsalted walnuts

1. Simmer the amaranth in the water, covered, for 20 minutes.
2. Stir in the soy milk, apple, dates and spices and cook 5 minutes more, until thick.
3. Top with walnuts.

🫐 Blueberry Banana Baked Oat Cups

Grab-and-go baked oatmeal cups of banana, blueberries and cinnamon, baked in a silicone muffin pan. Makes 12 cups.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 3 ripe bananas, mashed
• 2 cups rolled oats
• 1¼ cups unsweetened soy milk
• 2 tablespoons ground flaxseed
• 4 Medjool dates, blended with ¼ cup water
• 1 teaspoon baking powder (aluminum-free)
• 1½ teaspoons cinnamon
• 1 teaspoon vanilla extract
• 1 cup blueberries, fresh or frozen

1. Heat the oven to 350°F.
2. Stir everything except the blueberries together, then fold in the berries.
3. Spoon into a silicone muffin pan or parchment liners and bake 25 to 28 minutes, until set.
4. Cool 10 minutes before removing; refrigerate up to 5 days.

🍜 Vietnamese-Style Lemongrass Vegetable Pho

A fragrant star anise and charred-onion broth poured over rice noodles, tofu, herbs and bean sprouts. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, halved
• 3-inch piece ginger, halved
• 8 cups water
• 2 stalks lemongrass, smashed
• 3 whole star anise
• 1 cinnamon stick
• 4 whole cloves
• 1 teaspoon coriander seeds
• 2 Medjool dates
• 6 ounces brown rice noodles (no added salt)
• 7 ounces firm tofu, cubed
• 2 cups bean sprouts
• 1 cup mixed fresh basil, mint and cilantro
• 2 limes, cut into wedges
• 1 jalapeño, sliced

1. Char the onion and ginger in a dry skillet until blackened in spots.
2. Simmer them with the water, lemongrass, spices and dates for 40 minutes, then strain.
3. Cook the noodles and divide among bowls with the tofu.
4. Ladle the hot broth over, and top with sprouts, herbs, lime and jalapeño.

🌽 Black Bean and Sweet Corn Tortilla Soup

A smoky tomato broth with black beans, corn and peppers, topped with baked corn tortilla strips and avocado. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 1 red bell pepper, diced
• 4 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder (no added salt)
• ½ teaspoon chipotle powder
• 3 cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 3 cups cooked black beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 2 cups corn kernels
• 5 cups water or Kitchen Monk vegetable broth
• 4 corn tortillas (no added salt or oil), cut into strips
• Juice of 1 lime
• 1 avocado, diced
• ¼ cup chopped cilantro

1. Bake the tortilla strips on parchment at 375°F for 10 to 12 minutes, until crisp.
2. Cook the onion and pepper with splashes of water for 6 minutes, then add the garlic and spices.
3. Add the tomatoes, beans, corn and water and simmer 20 minutes.
4. Stir in the lime and top with tortilla strips, avocado and cilantro.

🥒 Curried Zucchini and White Bean Soup

A pale green, gently curried purée of zucchini, white beans and onion, brightened with lime and cilantro. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 2 garlic cloves
• 1 tablespoon grated ginger
• 2 teaspoons curry powder (no added salt)
• 4 medium zucchini, chopped
• 1½ cups cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 4 cups water or Kitchen Monk vegetable broth
• 2 cups baby spinach
• Juice of 1 lime
• 2 tablespoons chopped cilantro

1. Cook the onion with splashes of water for 5 minutes, then add the garlic, ginger and curry powder for 1 minute.
2. Add the zucchini, beans and water and simmer 15 minutes.
3. Add the spinach and blend until smooth.
4. Stir in the lime and top with cilantro.

🍑 Grilled Peach and Arugula Salad with Basil

Warm grill-marked peaches over peppery arugula with white beans, basil and a balsamic-date dressing. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 4 ripe peaches, halved and pitted
• 6 cups arugula
• 1½ cups cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• ¼ red onion, thinly sliced
• ¼ cup torn basil
• 3 tablespoons balsamic vinegar
• 2 Medjool dates, soaked
• 2 tablespoons water
• 2 tablespoons chopped unsalted almonds
• Black pepper to taste

1. Cook the peach halves cut-side down on a hot nonstick grill pan for 3 to 4 minutes, until marked; slice.
2. Blend the vinegar, dates and water into a dressing.
3. Toss the arugula, beans, onion and basil with half the dressing.
4. Top with peaches and almonds, drizzle with the rest and finish with pepper.

🥔 Chickpea Niçoise-Style Potato Salad

Baby potatoes, green beans, tomatoes and chickpeas on greens with a lemon-Dijon herb dressing. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 pound baby potatoes, halved
• 8 ounces green beans, trimmed
• 1½ cups cooked chickpeas (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 cup cherry tomatoes, halved
• 6 cups mixed greens
• ¼ red onion, thinly sliced
• Juice of 1 lemon
• 1 tablespoon Dijon-style mustard (no added salt)
• 2 tablespoons tahini
• 3 tablespoons water
• 1 tablespoon chopped fresh tarragon or parsley
• Black pepper to taste

1. Boil the potatoes 12 minutes, adding the green beans for the last 3 minutes; drain and cool slightly.
2. Whisk the lemon, mustard, tahini, water and herbs into a dressing.
3. Arrange the greens, potatoes, beans, chickpeas, tomatoes and onion on a platter.
4. Drizzle with dressing and finish with pepper.

🥦 Crunchy Broccoli and Apple Salad with Creamy Cashew Dressing

Finely chopped broccoli, apple, red onion and raisins in a tangy, date-sweetened cashew dressing. Makes 5.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 5 cups finely chopped broccoli florets
• 1 crisp apple, diced
• ¼ red onion, minced
• ⅓ cup raisins
• ¼ cup unsalted sunflower seeds
• ½ cup raw cashews, soaked 2 hours
• ⅓ cup water
• 2 tablespoons apple cider vinegar
• 1 Medjool date, soaked
• 1 teaspoon Dijon-style mustard (no added salt)

1. Blend the cashews, water, vinegar, date and mustard until smooth.
2. Toss the broccoli, apple, onion, raisins and seeds with the dressing.
3. Chill 30 minutes so the broccoli softens slightly.

🍄 Mushroom Stroganoff over Whole-Wheat Noodles

Browned mushrooms and onions in a creamy paprika cashew sauce over whole-wheat noodles. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1½ pounds cremini mushrooms, sliced
• 1 onion, thinly sliced
• 3 garlic cloves, minced
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 2 cups water or Kitchen Monk vegetable broth
• ½ cup raw cashews, soaked
• 1 tablespoon lemon juice
• 1 tablespoon nutritional yeast
• 1 teaspoon Dijon-style mustard (no added salt)
• 8 ounces whole-wheat noodles or pasta
• 2 tablespoons chopped parsley
• Black pepper to taste

1. Cook the onion and mushrooms in a large nonstick pan with splashes of water for 12 minutes, until browned and the liquid cooks off.
2. Add the garlic, paprika and thyme for 1 minute.
3. Blend the cashews with 1 cup of the water, the lemon, nutritional yeast and mustard; stir into the pan with the remaining water and simmer 5 minutes.
4. Cook the noodles, toss with the sauce, and top with parsley and pepper.

🌶️ Quinoa and Black Bean Stuffed Poblanos

Roasted poblano peppers filled with quinoa, black beans, corn and tomato, baked and topped with salsa. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 4 large poblano peppers, halved lengthwise and seeded
• 1 cup cooked quinoa
• 1½ cups cooked black beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 cup corn kernels
• 1 cup diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• ½ onion, diced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder (no added salt)
• 2 tablespoons nutritional yeast
• ¼ cup chopped cilantro
• Kitchen Monk salsa for serving

1. Roast the poblano halves cut-side down on parchment at 400°F for 10 minutes.
2. Cook the onion with a splash of water, then stir in the quinoa, beans, corn, tomatoes and spices.
3. Fill the peppers, cover with parchment and foil and bake 20 minutes.
4. Sprinkle with nutritional yeast and cilantro and serve with salsa.

🥘 Brown Rice Vegetable Paella with Chickpeas

A saffron and smoked paprika rice pan with chickpeas, peppers, artichokes and peas. Makes 5.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 1 red bell pepper, sliced
• 4 garlic cloves, minced
• 1½ cups short-grain brown rice
• Pinch of saffron threads
• 2 teaspoons smoked paprika
• 1½ cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 4 cups water or Kitchen Monk vegetable broth
• 1½ cups cooked chickpeas (carton or no-salt-added, bisphenol A–free can), rinsed
• 1½ cups frozen artichoke hearts (no salt added), thawed
• 1 cup frozen peas
• Juice of 1 lemon
• 2 tablespoons chopped parsley

1. Cook the onion and pepper in a wide pan with splashes of water for 6 minutes; add the garlic.
2. Stir in the rice, saffron and paprika, then add the tomatoes and water.
3. Simmer, covered, for 40 minutes without stirring.
4. Scatter the chickpeas, artichokes and peas on top, cover and cook 10 minutes more; finish with lemon and parsley.

🍱 Teriyaki Tofu and Broccoli Rice Bowls

Baked tofu and steamed broccoli glazed with Kitchen Monk date-sweetened teriyaki-style sauce over brown rice. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 14 ounces extra-firm tofu, pressed and cubed
• 4 cups broccoli florets
• 1 carrot, cut into matchsticks
• 1 cup Kitchen Monk Date-Sweetened Teriyaki-Style Sauce
• 3 cups cooked brown rice
• 2 green onions, sliced
• 1 teaspoon toasted sesame seeds

1. Bake the tofu on parchment at 425°F for 25 minutes, turning once.
2. Steam the broccoli and carrot 5 minutes, until crisp-tender.
3. Warm the sauce and toss with the tofu and vegetables.
4. Serve over rice with green onions and sesame seeds.

🍲 Ethiopian-Style Yellow Split Pea Alicha with Collards

A mild turmeric and ginger yellow split pea stew alongside garlicky collard greens, inspired by Ethiopian kik alicha and gomen. Makes 5.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup yellow split peas, rinsed
• 2 onions, finely diced
• 4 garlic cloves, minced
• 1 tablespoon grated ginger
• 1 teaspoon turmeric
• ½ teaspoon ground cardamom
• 4 cups water
• 1 bunch collard greens, thinly sliced
• 1 green chile, sliced
• Juice of ½ lemon
• Cooked teff, millet or brown rice for serving

1. Cook half the onion with splashes of water for 10 minutes, until soft and golden; add half the garlic, the ginger, turmeric and cardamom.
2. Add the split peas and water and simmer 40 minutes, until thick and tender.
3. Meanwhile cook the remaining onion and garlic with the collards and chile, adding water as needed, for 15 minutes; finish with lemon.
4. Serve the alicha and collards side by side over grain.

🍅 Fire-Roasted Tomato and Garlic Salsa

Broiled tomatoes, garlic, onion and jalapeño blended with lime and cilantro into a smoky salsa. Makes About 2 cups.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 5 Roma tomatoes
• ½ onion, cut into wedges
• 4 garlic cloves, unpeeled
• 1 jalapeño
• ¼ cup cilantro
• Juice of 1 lime
• ½ teaspoon ground cumin

1. Broil the tomatoes, onion, garlic and jalapeño on a parchment-lined pan for 10 to 12 minutes, turning once, until charred.
2. Peel the garlic and seed the jalapeño if you like it milder.
3. Pulse everything in a blender until chunky; chill before serving.

🥕 Carrot-Ginger Salad Dressing

A bright orange, restaurant-style dressing of carrot, ginger, rice vinegar and sesame, made without oil or soy sauce. Makes About 1½ cups.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 medium carrots, chopped
• 2-inch piece ginger, peeled
• ¼ small onion
• ¼ cup unseasoned rice vinegar
• 1 Medjool date, soaked
• 1 tablespoon tahini
• ½ cup water
• Juice of ½ orange

1. Blend everything until smooth, adding water for a thinner dressing.
2. Refrigerate up to 5 days; shake before using.

🍠 Baked Sweet Potato Rounds with Guacamole

Thick sweet potato coins baked until caramelized and topped with lime guacamole and pico de gallo. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 medium sweet potatoes, cut into ½-inch rounds
• ½ teaspoon smoked paprika
• 2 ripe avocados
• Juice of 1 lime
• ¼ red onion, minced
• 1 tomato, diced
• 2 tablespoons chopped cilantro
• ½ jalapeño, minced

1. Dust the sweet potato rounds with paprika and bake on parchment at 425°F for 25 minutes, flipping once.
2. Mash the avocados with half the lime juice.
3. Mix the onion, tomato, cilantro, jalapeño and remaining lime.
4. Top each round with guacamole and pico.

🍫 Chocolate Avocado Date Mousse

A silky, rich chocolate mousse blended from ripe avocado, dates and cocoa, topped with raspberries. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 ripe avocados
• 8 Medjool dates, soaked in ½ cup hot water
• ¼ cup unsweetened cocoa powder
• ½ cup unsweetened soy milk
• 1 teaspoon vanilla extract
• Pinch of cinnamon
• 1 cup raspberries

1. Blend the dates with their soaking water until smooth.
2. Add the avocado, cocoa, soy milk, vanilla and cinnamon and blend until silky.
3. Chill at least 1 hour and serve topped with raspberries.

🌰 Fig and Walnut Oat Bars

Chewy baked bars with a dried fig and orange filling between layers of date-sweetened oat crumble. Makes 12 bars.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1½ cups dried figs, stems removed
• Zest and juice of 1 orange
• ½ cup water
• 2 cups rolled oats
• 1 cup oat flour
• 6 Medjool dates, soaked and blended with ⅓ cup water
• 2 tablespoons unsalted almond butter
• 1 teaspoon cinnamon
• ½ cup chopped unsalted walnuts

1. Simmer the figs with the orange zest, juice and water for 10 minutes, then blend into a thick paste.
2. Mix the oats, oat flour, date paste, almond butter, cinnamon and walnuts into a crumbly dough.
3. Press two-thirds into a parchment-lined 8-inch pan, spread the fig filling over, and crumble the rest on top.
4. Bake at 350°F for 30 minutes; cool completely before cutting.

🫐 Blackberry Oat Cobbler

Juicy blackberries baked under a soft, date-sweetened oat and almond topping. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 5 cups blackberries, fresh or frozen
• 1 tablespoon cornstarch or arrowroot
• Juice of ½ lemon
• 4 Medjool dates, blended with ¼ cup water
• 1½ cups rolled oats
• ½ cup almond flour
• 1 teaspoon baking powder (aluminum-free)
• 1 teaspoon cinnamon
• ½ cup unsweetened soy milk
• 1 teaspoon vanilla extract

1. Heat the oven to 375°F.
2. Toss the berries with the starch, lemon and half the date paste in an 8-inch baking dish.
3. Stir the oats, almond flour, baking powder and cinnamon with the remaining date paste, soy milk and vanilla.
4. Spoon over the berries and bake 35 minutes, until bubbling and golden.

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.