🌱 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.

🍎 Pacific Northwest Apple-Walnut Oat Crumble

Warm cinnamon apples under a crunchy oat, walnut and date topping. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 6 apples, cored and sliced
• 1 tablespoon lemon juice
• 2 teaspoons cinnamon
• ¼ cup water
• 1½ cups rolled oats
• ½ cup chopped unsalted walnuts
• 8 Medjool dates, pitted
• 2 tablespoons water for the topping

1. Heat the oven to 350°F. Toss the apples with lemon juice, 1 teaspoon cinnamon and ¼ cup water in a baking dish.
2. Pulse the oats, walnuts, dates, remaining cinnamon and 2 tablespoons water in a food processor until crumbly and sticky.
3. Scatter over the apples and bake 35 minutes, until the apples are bubbling and the top is golden.

🍋 Lemon-Dill Chickpea Orzo Salad

A bright pasta salad with chickpeas, cucumber and fresh dill. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup whole-wheat orzo
• 1½ cups cooked chickpeas (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ¼ red onion, minced
• 3 tablespoons chopped fresh dill
• Juice and zest of 1 lemon
• 1 tablespoon tahini
• Black pepper to taste

1. Cook the orzo in unsalted water until tender, then rinse with cold water.
2. Whisk the lemon juice, zest, tahini and 2 tablespoons water into a dressing.
3. Toss everything together and chill 15 minutes before serving.

🍝 White Bean Cauliflower Alfredo

Silky Alfredo-style sauce made from cauliflower and white beans, with no cream or butter. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 4 cups cauliflower florets
• 1½ cups cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 3 garlic cloves
• 1 cup unsweetened soy milk
• 3 tablespoons nutritional yeast
• 1 tablespoon lemon juice
• Black pepper and nutmeg to taste
• 12 ounces whole-grain fettuccine
• 2 cups broccoli florets

1. Steam the cauliflower and garlic for 10 minutes.
2. Blend with the beans, soy milk, nutritional yeast, lemon, pepper and a pinch of nutmeg until silky.
3. Cook the pasta in unsalted water, adding the broccoli for the last 3 minutes. Drain and toss with the sauce.

🥬 Tuscan Kale and White Bean Stew

A rustic Italian stew of beans, tomatoes and lacinato kale. Makes 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
• 4 garlic cloves, minced
• 3 cups cooked cannellini beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 3 cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 5 cups water or Kitchen Monk vegetable broth
• 2 teaspoons dried rosemary and thyme
• 1 bunch lacinato kale, chopped
• Black pepper and lemon to serve

1. Cook the onion, carrots and celery with a splash of water for 6 minutes.
2. Add the garlic, beans, tomatoes, water and herbs. Simmer 25 minutes.
3. Mash a cup of the beans against the pot to thicken, stir in the kale for 5 minutes, and finish with pepper and lemon.

🥕 Moroccan Chickpea and Carrot Tagine

Fragrant, gently sweet stew with chickpeas, carrots, apricots and warm spices. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 3 carrots, sliced
• 2 garlic cloves, minced
• 2 teaspoons ground cumin
• 1 teaspoon each cinnamon, ginger and turmeric
• 2 cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 3 cups cooked chickpeas (carton or no-salt-added, bisphenol A–free can), rinsed
• 6 unsulfured dried apricots, chopped
• 1½ cups water
• Cilantro and lemon to serve; whole-grain couscous or quinoa

1. Cook the onion and carrots with a splash of water for 6 minutes.
2. Stir in the garlic and spices for 1 minute.
3. Add the tomatoes, chickpeas, apricots and water. Simmer 25 minutes, until the carrots are tender.
4. Serve over couscous or quinoa with cilantro and lemon.

🍒 Cherry-Cacao Chia Pudding

A chocolatey make-ahead pudding sweetened with dates and cherries. Makes 2.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup unsweetened soy milk
• 3 Medjool dates, pitted
• 2 tablespoons cacao powder
• ¼ cup chia seeds
• 1 cup frozen dark sweet cherries, thawed
• 1 tablespoon cacao nibs (optional)

1. Blend the soy milk, dates and cacao until smooth.
2. Stir in the chia seeds, rest 5 minutes, then stir again.
3. Refrigerate at least 2 hours. Top with cherries and cacao nibs.

🍑 Peach-Ginger Overnight Oats

Summery oats with juicy peaches and a little fresh ginger. Makes 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
• 1 tablespoon ground flaxseed
• 1 teaspoon grated fresh ginger
• 2 Medjool dates, finely chopped
• 1½ cups diced peaches (fresh or frozen)
• ½ teaspoon cinnamon

1. Stir the oats, milk, flaxseed, ginger, dates and cinnamon together in a jar.
2. Fold in the peaches.
3. Refrigerate overnight. Enjoy cold or warmed.

🍠 Black Bean and Corn Stuffed Sweet Potatoes

Baked sweet potatoes loaded with smoky black beans, corn and salsa. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 4 medium sweet potatoes
• 1½ cups cooked black beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 cup corn kernels
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 cup Kitchen Monk salsa
• 1 avocado, diced
• Cilantro and lime to serve

1. Bake the sweet potatoes at 400°F for 45 to 55 minutes, until soft.
2. Warm the beans, corn, cumin and paprika with a splash of water.
3. Split the potatoes and fill with the bean mixture, salsa, avocado, cilantro and lime.

🥜 Thai-Style Peanut Noodle Bowl

Brown rice noodles and crunchy vegetables in a creamy lime-peanut sauce, without soy sauce or sugar. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 8 ounces brown rice noodles
• 3 tablespoons unsalted peanut butter
• Juice of 2 limes
• 2 Medjool dates, pitted
• 1 garlic clove
• 1 teaspoon grated fresh ginger
• ⅓ cup warm water
• 2 cups shredded cabbage
• 1 red bell pepper, sliced
• 1 carrot, cut in matchsticks
• Cilantro, green onions and crushed unsalted peanuts to serve

1. Cook the noodles, rinse with cold water and drain.
2. Blend the peanut butter, lime, dates, garlic, ginger and water into a pourable sauce.
3. Toss the noodles and vegetables with the sauce and top with cilantro, green onions and peanuts.

🫒 Greek Lemon Potato and Green Bean Skillet

Tender potatoes and green beans braised with tomato, lemon and oregano. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1½ pounds small potatoes, quartered
• 1 pound green beans, trimmed
• 1 onion, sliced
• 3 garlic cloves, minced
• 2 cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 1 cup water
• 2 teaspoons dried oregano
• Juice of 1 lemon
• Fresh dill or parsley

1. Cook the onion with a splash of water in a large covered skillet for 5 minutes.
2. Add the potatoes, garlic, tomatoes, water and oregano. Cover and simmer 15 minutes.
3. Add the green beans and simmer 10 to 12 more minutes, until everything is tender. Finish with lemon and herbs.

🥒 Cucumber-Tomato Chickpea Salad with Lemon-Oregano Dressing

A crunchy, no-cook Mediterranean salad ready in ten minutes. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1½ cups cooked chickpeas (carton or no-salt-added, bisphenol A–free can), rinsed
• 2 cucumbers, diced
• 2 cups cherry tomatoes, halved
• ½ red onion, thinly sliced
• ¼ cup chopped parsley
• Juice of 1 lemon
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Black pepper to taste

1. Whisk the lemon juice, vinegar, oregano and pepper.
2. Toss with everything else.
3. Rest 10 minutes so the flavors mingle.

🥦 Garlicky Broccoli and White Bean Pasta

A fast weeknight pasta with lots of garlic, broccoli and creamy white beans. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 12 ounces whole-grain pasta
• 4 cups broccoli florets
• 6 garlic cloves, thinly sliced
• 1½ cups cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• ½ teaspoon red pepper flakes
• Zest and juice of 1 lemon
• 2 tablespoons nutritional yeast
• Black pepper to taste

1. Cook the pasta in unsalted water, adding the broccoli for the last 3 minutes. Save 1 cup of cooking water, then drain.
2. Cook the garlic and pepper flakes in a splash of the cooking water for 2 minutes, then add the beans and ½ cup of the water, mashing a few beans.
3. Toss in the pasta, broccoli, lemon and nutritional yeast, adding more water for a silky sauce.

🌶️ Roasted Red Pepper and Walnut Dip

A smoky, rich dip inspired by muhammara, sweetened with a date instead of pomegranate syrup. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 roasted red peppers (jarred in water, no salt added, or home-roasted)
• 1 cup unsalted walnuts
• ½ cup rolled oats
• 1 Medjool date, pitted
• 1 garlic clove
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Juice of 1 lemon

1. Pulse everything in a food processor until mostly smooth with a little texture.
2. Add water a spoonful at a time if needed.
3. Serve with vegetables or whole-grain pita.

🍓 Strawberry-Banana Nice Cream

Creamy frozen dessert made from just fruit. Makes 2.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 3 ripe bananas, sliced and frozen
• 1½ cups frozen strawberries
• 2 to 4 tablespoons unsweetened soy milk
• ½ teaspoon vanilla extract

1. Let the fruit sit 5 minutes to soften slightly.
2. Blend or process with the vanilla and just enough soy milk to turn smooth and creamy.
3. Eat right away as soft-serve, or freeze 1 hour for scoops.

🌽 Southwest Quinoa and Black Bean Bowl

A colorful grain bowl with beans, corn, peppers and a creamy avocado-lime sauce. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup quinoa, rinsed
• 1½ cups cooked black beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 cup corn kernels
• 1 red bell pepper, diced
• 1 cup Kitchen Monk salsa
• 1 avocado
• Juice of 2 limes
• ½ cup cilantro
• ¼ cup water

1. Simmer the quinoa in 2 cups water for 15 minutes, then rest 5 minutes.
2. Blend the avocado, lime, cilantro and water into a sauce.
3. Build bowls of quinoa, beans, corn, pepper and salsa, and drizzle with the sauce.

🍪 Apple-Cinnamon Oat Breakfast Cookies

Soft, hearty cookies you can eat for breakfast, sweetened with banana, apple and dates. Makes 12 cookies.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 ripe bananas, mashed
• 1 apple, grated
• 6 Medjool dates, finely chopped
• 2 cups rolled oats
• 2 tablespoons ground flaxseed
• 1½ teaspoons cinnamon
• ¼ cup chopped unsalted walnuts
• ¼ cup raisins

1. Heat the oven to 350°F and line a sheet pan with parchment.
2. Mix everything well and rest 5 minutes.
3. Scoop 12 mounds, flatten slightly, and bake 18 to 20 minutes.

🍳 Savory Chickpea Flour Omelet with Spinach

An egg-free omelet made from chickpea flour, filled with spinach and mushrooms. Makes 2.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• ¾ cup chickpea flour
• ¾ cup water
• 1 tablespoon nutritional yeast
• ½ teaspoon turmeric
• ¼ teaspoon garlic powder
• Black pepper to taste
• 1 cup sliced mushrooms
• 2 cups baby spinach
• 2 green onions, sliced

1. Whisk the flour, water, nutritional yeast, turmeric, garlic powder and pepper; rest 5 minutes.
2. Cook the mushrooms in a dry nonstick skillet until browned, add the spinach to wilt, and set aside.
3. Pour half the batter into the skillet over medium heat, cook 4 minutes, add half the filling, fold, and cook 2 more minutes. Repeat.

🔥 Date-Sweetened Barbecue Sauce

Smoky, tangy barbecue sauce sweetened only with dates. Makes about 2 cups.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1½ cups tomato sauce or purée (carton or no-salt-added, bisphenol A–free can)
• 8 Medjool dates, pitted and soaked
• 3 tablespoons apple cider vinegar
• 1 tablespoon salt-free mustard
• 2 teaspoons smoked paprika
• 1 teaspoon each garlic and onion powder
• ¼ teaspoon chipotle powder
• ½ cup water

1. Blend everything until smooth.
2. Simmer 10 minutes, stirring often, until thickened.
3. Keeps 1 week in the refrigerator.

🧡 Golden Beet and Orange Salad

Sweet roasted golden beets with oranges, greens and toasted walnuts. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 4 golden beets, scrubbed
• 2 oranges, peeled and sliced
• 5 cups mixed greens
• ¼ red onion, thinly sliced
• ¼ cup chopped unsalted walnuts, toasted
• 2 tablespoons balsamic vinegar
• Juice of ½ orange
• 1 teaspoon salt-free mustard

1. Wrap the beets in parchment and foil and roast at 400°F for 50 minutes, until tender. Cool, peel and slice.
2. Whisk the vinegar, orange juice and mustard.
3. Arrange greens, beets, oranges and onion, then drizzle with dressing and top with walnuts.

🍔 Smoky Chipotle Black Bean Burgers

Hearty oven-baked burgers made from black beans, oats and brown rice. Makes 6 burgers.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 3 cups cooked black beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 cup cooked brown rice
• ¾ cup rolled oats
• ½ onion, finely diced
• 1 red bell pepper, finely diced
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• ½ teaspoon chipotle powder
• 2 tablespoons tomato paste (carton or no-salt-added, bisphenol A–free can)

1. Heat the oven to 375°F and line a sheet pan with parchment.
2. Mash the beans, then mix in everything else until it holds together.
3. Shape 6 patties and bake 25 minutes, turning halfway. Serve on whole-grain buns or lettuce wraps.

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.