🌱 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.

🥪 Smoky Lentil Sloppy Joes

A saucy, smoky lentil filling piled on whole-grain buns, sweetened only with dates. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, finely diced
• 1 green bell pepper, finely diced
• 3 garlic cloves, minced
• 2 cups cooked brown or green lentils
• 2 cups tomato sauce (carton or no-salt-added, bisphenol A–free can)
• 3 tablespoons tomato paste (carton or no-salt-added, bisphenol A–free can)
• 3 Medjool dates, pitted and blended with ¼ cup water
• 1 tablespoon apple cider vinegar
• 1 tablespoon salt-free mustard
• 2 teaspoons smoked paprika
• 1 teaspoon chili powder (salt-free)
• 6 whole-grain buns or lettuce cups

1. Cook the onion and pepper with a splash of water for 6 minutes, until soft.
2. Add the garlic, lentils, tomato sauce, tomato paste, date purée, vinegar, mustard and spices.
3. Simmer 15 minutes, stirring often, until thick. Spoon onto buns or lettuce cups.

🎃 Butternut Squash and Sage Soup

A velvety autumn soup of roasted squash, apple and fresh sage. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 butternut squash (about 3 pounds), peeled and cubed
• 1 onion, chopped
• 1 apple, cored and chopped
• 3 garlic cloves
• 5 cups water or Kitchen Monk vegetable broth
• 6 fresh sage leaves (or 1 teaspoon dried)
• ½ teaspoon nutmeg
• Black pepper to taste
• Toasted unsalted pumpkin seeds to serve

1. Roast the squash on parchment at 400°F for 30 minutes, until tender and browned at the edges.
2. Cook the onion and apple with a splash of water for 6 minutes, then add the garlic, squash, water and sage. Simmer 15 minutes.
3. Blend until smooth, season with nutmeg and pepper, and top with pumpkin seeds.

🍂 Pumpkin Spice Steel-Cut Oats

Creamy steel-cut oats with pumpkin, warm spices and chopped dates. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup steel-cut oats
• 3½ cups water
• 1 cup unsweetened soy milk
• 1 cup pumpkin purée (carton or no-salt-added, bisphenol A–free can)
• 4 Medjool dates, chopped
• 1½ teaspoons pumpkin pie spice
• ¼ cup chopped unsalted pecans

1. Bring the oats and water to a boil, then simmer 20 minutes, stirring now and then.
2. Stir in the soy milk, pumpkin, dates and spice. Cook 10 more minutes, until creamy.
3. Top with pecans. Leftovers reheat well with a splash of soy milk.

🍛 Ethiopian-Style Red Lentil Stew

A deeply spiced red lentil stew inspired by misir wot, made without oil or salt. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 onions, finely diced
• 4 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 2 tablespoons salt-free berbere spice blend
• 1½ cups red lentils, rinsed
• 2 cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 4 cups water
• Juice of ½ lemon
• Cooked teff, brown rice or injera to serve

1. Dry-cook the onions in a heavy pot over medium heat for 10 minutes, adding water a spoonful at a time so they brown without sticking.
2. Stir in the garlic, ginger and berbere for 1 minute.
3. Add the lentils, tomatoes and water. Simmer 25 minutes, until thick, then add lemon and serve.

🌽 Creamy Polenta with Garlicky Greens and White Beans

Soft, creamy polenta topped with garlicky kale, white beans and tomato. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup coarse whole-grain cornmeal (polenta)
• 4 cups water
• 1 cup unsweetened soy milk
• 2 tablespoons nutritional yeast
• 1 bunch kale, chopped
• 5 garlic cloves, sliced
• 1½ cups cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 cup diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• ¼ teaspoon red pepper flakes
• Juice of ½ lemon
• Black pepper to taste

1. Whisk the cornmeal into the boiling water, lower the heat and cook 25 minutes, stirring often. Stir in the soy milk and nutritional yeast.
2. Cook the garlic and pepper flakes in a splash of water for 2 minutes, add the kale, beans and tomatoes, and cook until the kale is tender.
3. Spoon the greens and beans over the polenta and finish with lemon and pepper.

🥬 Crunchy Cabbage and Edamame Salad

A crisp Asian-style slaw with edamame and a ginger-lime peanut dressing. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 4 cups shredded napa or green cabbage
• 1 cup shredded red cabbage
• 1½ cups shelled edamame, thawed
• 2 carrots, shredded
• 3 green onions, sliced
• ½ cup cilantro
• 2 tablespoons unsalted peanut butter
• Juice of 2 limes
• 1 Medjool date, pitted
• 1 teaspoon grated fresh ginger
• 3 tablespoons water

1. Blend the peanut butter, lime, date, ginger and water into a dressing.
2. Toss the vegetables, edamame and cilantro together.
3. Add the dressing just before serving.

🥕 Roasted Carrot and White Bean Hummus

A sunny, slightly sweet dip of roasted carrots, white beans and cumin. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 4 carrots, cut in chunks
• 1½ cups cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 2 tablespoons tahini
• 1 garlic clove
• Juice of 1 lemon
• 1 teaspoon ground cumin
• ¼ teaspoon smoked paprika
• 2 to 4 tablespoons water

1. Roast the carrots on parchment at 400°F for 30 minutes, until tender.
2. Blend with everything else, adding water until creamy.
3. Serve with raw vegetables or whole-grain pita.

🫐 Blueberry-Lemon Oat Muffins

Tender oat-flour muffins with bursts of blueberry, sweetened with banana and dates. Makes 12 muffins.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 cups oat flour
• 1 cup rolled oats
• 2 teaspoons baking powder
• ½ teaspoon baking soda
• 2 ripe bananas
• 8 Medjool dates, pitted
• 1 cup unsweetened soy milk
• 1 tablespoon ground flaxseed
• Zest and juice of 1 lemon
• 1½ cups blueberries

1. Heat the oven to 350°F and line a muffin tin with silicone or parchment liners.
2. Blend the bananas, dates, soy milk, flaxseed and lemon until smooth. Stir into the flour, oats, baking powder and baking soda, then fold in the blueberries.
3. Fill 12 cups and bake 25 minutes, until a toothpick comes out clean. Cool before removing.

🌿 Cilantro-Lime Black Bean Soup

A quick, hearty black bean soup brightened with lime and cilantro. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 4½ cups cooked black beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 2 cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 3 cups water
• Juice of 2 limes
• ½ cup chopped cilantro

1. Cook the onion and pepper with a splash of water for 6 minutes.
2. Add the garlic, spices, beans, tomatoes and water. Simmer 20 minutes.
3. Blend half the soup and stir it back in. Finish with lime and cilantro.

🥛 White Bean Herb Ranch Dressing

A creamy, tangy ranch-style dressing made from white beans and fresh herbs. Makes about 1½ cups.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1½ cups cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• ½ cup unsweetened soy milk
• 2 tablespoons lemon juice
• 1 tablespoon apple cider vinegar
• 1 garlic clove
• 1 teaspoon onion powder
• 2 tablespoons fresh dill
• 2 tablespoons fresh chives
• Black pepper to taste

1. Blend everything except the dill and chives until silky.
2. Pulse in the herbs.
3. Chill 30 minutes. Keeps 5 days in the refrigerator.

🍟 Smoky Baked Sweet Potato Fries

Crisp-edged oven fries with smoked paprika and garlic, no oil needed. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 3 medium sweet potatoes, cut in wedges
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• ½ teaspoon ground cumin
• Black pepper to taste
• Date-Sweetened Barbecue Sauce or salt-free mustard for dipping

1. Heat the oven to 425°F and line two sheet pans with parchment.
2. Rinse the wedges, shake off most of the water, and toss with the spices while still damp so they stick.
3. Spread out in one layer and bake 30 to 35 minutes, turning once, until browned at the edges.

🍆 Ratatouille Vegetable Bake

Thin-sliced eggplant, zucchini and tomato baked over a garlicky pepper sauce. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 red bell pepper, diced
• 1 onion, diced
• 3 garlic cloves, minced
• 1½ cups crushed tomatoes (carton or no-salt-added, bisphenol A–free can)
• 1 teaspoon dried thyme
• 1 eggplant, thinly sliced
• 2 zucchini, thinly sliced
• 3 Roma tomatoes, thinly sliced
• Fresh basil and black pepper
• Cooked whole grains or white beans to serve

1. Cook the pepper and onion with a splash of water for 6 minutes, then add the garlic, crushed tomatoes and thyme. Spread in a baking dish.
2. Arrange the eggplant, zucchini and tomato slices in overlapping rows on top. Sprinkle with pepper.
3. Cover and bake at 375°F for 40 minutes, uncover for 15 more, and finish with basil.

🫑 Lentil and Brown Rice Stuffed Bell Peppers

Sweet peppers filled with herbed lentils, brown rice and tomato. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 4 large bell peppers, tops cut off and seeded
• 1½ cups cooked green lentils
• 1½ cups cooked brown rice
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 cup diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1 cup tomato sauce (carton or no-salt-added, bisphenol A–free can)
• Fresh parsley

1. Heat the oven to 375°F. Cook the onion with a splash of water for 5 minutes, then add the garlic.
2. Mix in the lentils, rice, diced tomatoes and spices, and fill the peppers.
3. Stand them in a baking dish, pour the tomato sauce around, cover and bake 45 minutes. Top with parsley.

🍫 Chocolate-Date Black Bean Brownies

Fudgy brownies made from black beans, oats, cocoa and dates. Makes 12 squares.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1½ cups cooked black beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 12 Medjool dates, pitted and soaked
• ½ cup cocoa powder
• ¾ cup rolled oats
• 1 tablespoon ground flaxseed
• 1 teaspoon vanilla extract
• 1 teaspoon baking powder
• ⅓ cup unsweetened soy milk
• ¼ cup chopped unsalted walnuts

1. Heat the oven to 350°F and line an 8-inch pan with parchment.
2. Blend everything except the walnuts until thick and smooth, then fold in the walnuts.
3. Spread in the pan and bake 25 minutes. Cool completely before cutting into 12 squares.

🍎 Apple-Cranberry Wild Rice Salad

A festive grain salad with wild rice, apple, celery and an orange dressing. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup wild rice blend
• 2 apples, diced
• 2 celery stalks, sliced
• ½ cup fresh cranberries, finely chopped
• 3 Medjool dates, chopped
• 3 green onions, sliced
• ⅓ cup chopped unsalted walnuts
• Juice and zest of 1 orange
• 2 tablespoons apple cider vinegar
• 1 teaspoon salt-free mustard

1. Cook the wild rice in unsalted water until tender, then cool.
2. Whisk the orange juice, zest, vinegar and mustard.
3. Toss everything together. The dates balance the tart cranberries; it tastes even better the next day.

🔥 Spiced Cauliflower and Chickpea Sheet-Pan Dinner

Roasted cauliflower, chickpeas and red onion with warm curry spices and a lemon-tahini drizzle. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 head cauliflower, cut in florets
• 1½ cups cooked chickpeas (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 red onion, cut in wedges
• 2 teaspoons salt-free curry powder
• 1 teaspoon ground cumin
• ½ teaspoon turmeric
• 2 tablespoons tahini
• Juice of 1 lemon
• 3 tablespoons water
• Cilantro and cooked brown rice to serve

1. Heat the oven to 425°F and line a sheet pan with parchment.
2. Toss the cauliflower, chickpeas and onion with a splash of water and the spices. Roast 30 minutes, stirring once.
3. Whisk the tahini, lemon and water, drizzle over, and serve with rice and cilantro.

🍅 Creamy Tomato Basil Soup

A comforting tomato soup made creamy with white beans instead of cream. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 1 carrot, diced
• 3 garlic cloves
• 6 cups chopped tomatoes (carton or no-salt-added, bisphenol A–free can)
• 1½ cups cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 2 cups water
• 1 Medjool date, pitted
• ½ cup fresh basil
• Black pepper to taste

1. Cook the onion and carrot with a splash of water for 6 minutes. Add the garlic for 1 minute.
2. Add the tomatoes, beans, water and date. Simmer 20 minutes.
3. Blend with the basil until smooth and season with pepper.

🍌 Banana-Walnut Baked Oatmeal

A make-ahead breakfast bake of oats, ripe banana, walnuts and cinnamon. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 3 ripe bananas, mashed
• 4 Medjool dates, finely chopped
• 2 cups unsweetened soy milk
• 2 tablespoons ground flaxseed
• 1 teaspoon vanilla extract
• 2½ cups rolled oats
• 1 teaspoon baking powder
• 2 teaspoons cinnamon
• ½ cup chopped unsalted walnuts

1. Heat the oven to 375°F and line an 8-by-8-inch dish with parchment.
2. Mix the bananas, dates, soy milk, flaxseed and vanilla, then stir in the oats, baking powder, cinnamon and walnuts.
3. Bake 35 minutes, until set and golden. Cut into 6 squares; keeps 4 days in the refrigerator.

🍑 Peach Pico de Gallo

A juicy summer salsa of peaches, tomatoes, jalapeño and lime. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 ripe peaches, diced
• 2 Roma tomatoes, diced
• ½ red onion, minced
• 1 jalapeño, seeded and minced
• ½ cup chopped cilantro
• Juice of 2 limes
• Black pepper to taste

1. Combine everything in a bowl.
2. Rest 15 minutes so the juices mingle.
3. Serve with baked corn tortillas, over beans and rice, or on tacos.

🍐 Warm Spiced Pear and Date Compote

Soft, cinnamon-scented pears and dates, lovely over oats or on their own. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 4 ripe pears, cored and diced
• 6 Medjool dates, chopped
• ½ cup water
• 1 cinnamon stick or 1 teaspoon ground cinnamon
• ¼ teaspoon ground ginger
• 1 teaspoon lemon juice

1. Combine everything except the lemon juice in a saucepan.
2. Simmer 15 minutes, stirring now and then, until the pears are soft and syrupy.
3. Stir in the lemon juice. Serve warm or chilled.

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.