🌱 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.

🍳 Sweet Potato and Black Bean Breakfast Hash

A hearty skillet breakfast of diced sweet potato, black beans, peppers and greens. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 medium sweet potatoes, diced small
• 1 onion, diced
• 1 red bell pepper, diced
• 1½ cups cooked black beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 2 cups baby spinach
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• Black pepper to taste
• Kitchen Monk salsa and avocado to serve

1. Steam the sweet potatoes for 8 minutes, until just tender.
2. Cook the onion and pepper in a nonstick skillet with a splash of water for 5 minutes, then add the sweet potatoes and spices and cook until browned at the edges.
3. Stir in the beans and spinach until warm and wilted. Serve with salsa and avocado.

🍊 Cranberry-Orange Overnight Oats

Bright, tangy overnight oats with fresh orange, cranberries and dates. Makes 2.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup rolled oats
• 1¼ cups unsweetened soy milk
• 1 tablespoon chia seeds
• Zest and juice of 1 orange
• 3 Medjool dates, finely chopped
• ½ cup fresh or frozen cranberries, chopped
• ½ teaspoon cinnamon
• 2 tablespoons chopped unsalted walnuts

1. Stir the oats, soy milk, chia, orange zest and juice, dates and cinnamon together in a jar.
2. Fold in the cranberries.
3. Refrigerate overnight and top with walnuts before eating.

🥬 Smashed Chickpea and Celery Lettuce Wraps

A creamy, crunchy smashed chickpea filling tucked into crisp lettuce leaves. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 3 cups cooked chickpeas (carton or no-salt-added, bisphenol A–free can), rinsed
• 2 celery stalks, finely diced
• ¼ red onion, minced
• 2 tablespoons tahini
• Juice of 1 lemon
• 1 tablespoon salt-free mustard
• 2 tablespoons chopped fresh dill
• Black pepper to taste
• 1 head butter lettuce, leaves separated

1. Mash the chickpeas with a fork, leaving some texture.
2. Stir in everything except the lettuce, adding water a spoonful at a time until creamy.
3. Spoon into lettuce leaves and roll up.

🌿 Green Goddess White Bean Dip

A herb-packed creamy dip of white beans, avocado and lemon. Makes 6.
🏷️ 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 ripe avocado
• 1 cup fresh parsley
• ½ cup fresh basil
• 2 green onions
• 1 garlic clove
• Juice of 1 lemon
• 2 to 4 tablespoons water
• Black pepper to taste

1. Blend everything except the water until mostly smooth.
2. Add water a spoonful at a time until creamy.
3. Serve with raw vegetables or baked corn tortilla chips.

🍝 Hearty Lentil and Mushroom Bolognese

A rich, meaty-textured tomato sauce of lentils, mushrooms and herbs over whole-grain pasta. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, finely diced
• 2 carrots, finely diced
• 2 celery stalks, finely diced
• 8 ounces mushrooms, finely chopped
• 4 garlic cloves, minced
• 1 cup dry brown or green lentils, rinsed
• 3 cups crushed tomatoes (carton or no-salt-added, bisphenol A–free can)
• 2 tablespoons tomato paste (carton or no-salt-added, bisphenol A–free can)
• 2½ cups water
• 2 teaspoons dried Italian herbs
• 1 Medjool date, finely chopped
• 1 pound whole-grain pasta

1. Cook the onion, carrots, celery and mushrooms with a splash of water for 10 minutes, until the mushrooms release their juices.
2. Add the garlic, lentils, tomatoes, tomato paste, water, herbs and date. Simmer 35 minutes, stirring now and then, until the lentils are tender and the sauce is thick.
3. Toss with pasta cooked in unsalted water.

🍛 Red Curry Lentils with Sweet Potato

A fragrant, gently spicy lentil and sweet potato curry made with salt-free spices. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 3 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 2 teaspoons salt-free curry powder
• 1 teaspoon paprika
• ¼ teaspoon cayenne
• 1 cup red lentils, rinsed
• 1 large sweet potato, diced
• 2 cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 3 cups water
• Juice of 1 lime
• Cilantro and cooked brown rice to serve

1. Cook the onion with a splash of water for 5 minutes, then stir in the garlic, ginger and spices for 1 minute.
2. Add the lentils, sweet potato, tomatoes and water. Simmer 25 minutes, until thick and the sweet potato is tender.
3. Stir in lime juice and serve over rice with cilantro.

🥣 Navy Bean and Escarole Soup

A simple, garlicky Italian-style soup of creamy navy beans and tender escarole. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 2 carrots, diced
• 6 garlic cloves, sliced
• 4½ cups cooked navy beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 6 cups water or Kitchen Monk vegetable broth
• 1 teaspoon dried rosemary
• 1 head escarole, chopped
• ¼ teaspoon red pepper flakes
• Juice of ½ lemon
• Black pepper to taste

1. Cook the onion and carrots with a splash of water for 6 minutes. Add the garlic for 1 minute.
2. Add the beans, water and rosemary; simmer 20 minutes, then mash some beans against the pot to thicken.
3. Stir in the escarole and pepper flakes for 5 minutes, and finish with lemon and black pepper.

🥕 Roasted Carrot, Ginger and Orange Soup

A silky, sunny soup of roasted carrots with fresh ginger and a splash of orange. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 pounds carrots, cut in chunks
• 1 onion, quartered
• 4 garlic cloves
• 1 tablespoon grated fresh ginger
• 4 cups water or Kitchen Monk vegetable broth
• Juice and zest of 1 orange
• ½ teaspoon ground coriander
• Black pepper to taste
• Unsalted pumpkin seeds to serve

1. Roast the carrots, onion and garlic on parchment at 400°F for 35 minutes.
2. Simmer with the ginger, water and coriander for 10 minutes.
3. Blend until smooth, stir in the orange juice and zest, and top with pumpkin seeds.

🎃 Spiced Lentil Stuffed Acorn Squash

Roasted acorn squash halves filled with spiced lentils, apple and cranberries. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 acorn squash, halved and seeded
• 1 onion, diced
• 2 celery stalks, diced
• 1 apple, diced
• 1½ cups cooked green lentils
• 1 cup cooked brown rice
• ¼ cup chopped fresh cranberries
• 2 Medjool dates, chopped
• 1 teaspoon dried sage
• ½ teaspoon cinnamon
• ¼ cup chopped unsalted pecans

1. Roast the squash cut side down on parchment at 400°F for 35 minutes.
2. Cook the onion, celery and apple with a splash of water for 6 minutes, then stir in the lentils, rice, cranberries, dates and spices.
3. Fill the squash, top with pecans and bake 10 more minutes.

🍏 Kale, Apple and Farro Salad

Chewy farro, crisp apple and tender kale in a mustard-cider dressing. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup farro
• 1 bunch kale, finely chopped
• 2 apples, diced
• ¼ red onion, thinly sliced
• ⅓ cup chopped unsalted walnuts
• ¼ cup raisins
• 3 tablespoons apple cider vinegar
• 1 tablespoon salt-free mustard
• 1 Medjool date, pitted
• 3 tablespoons water

1. Cook the farro in unsalted water for 25 minutes, until chewy-tender, then drain and cool.
2. Blend the vinegar, mustard, date and water into a dressing and massage half of it into the kale.
3. Toss with the farro, apples, onion, walnuts, raisins and the rest of the dressing.

🔥 Cauliflower Bites with Date Barbecue Glaze

Crispy-edged baked cauliflower tossed in a sticky, smoky date barbecue glaze. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 head cauliflower, cut in florets
• ½ cup chickpea flour
• ½ cup water
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• ¾ cup Date-Sweetened Barbecue Sauce (Kitchen Monk Originals batch 2)
• Sliced green onions to serve

1. Heat the oven to 425°F and line a sheet pan with parchment.
2. Whisk the chickpea flour, water and spices into a batter, coat the florets, and bake 25 minutes, turning once.
3. Toss with the barbecue sauce and bake 8 more minutes. Top with green onions.

🍅 Date-Sweetened Tomato Ketchup

A thick, tangy ketchup sweetened only with dates, with no added salt. Makes about 1½ cups.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 6 ounces tomato paste (carton or no-salt-added, bisphenol A–free can)
• 6 Medjool dates, pitted and soaked
• 3 tablespoons apple cider vinegar
• ½ cup water
• ½ teaspoon onion powder
• ¼ teaspoon garlic powder
• Pinch of ground cloves and allspice

1. Blend everything until completely smooth.
2. Simmer 5 minutes to deepen the flavor, stirring often.
3. Cool and refrigerate. Keeps 2 weeks.

🥑 Creamy Cilantro-Lime Avocado Sauce

A bright, pourable green sauce for tacos, bowls and salads. Makes about 1 cup.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 ripe avocado
• 1 cup cilantro
• Juice of 2 limes
• 1 small garlic clove
• ½ jalapeño, seeded
• ⅓ cup water
• Black pepper to taste

1. Blend everything until smooth.
2. Add more water for a thinner sauce.
3. Use the same day for the brightest color.

🍪 Oatmeal Raisin Breakfast Bars

Chewy, cinnamon-spiced oat bars sweetened with banana, dates and raisins. Makes 12 bars.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2½ cups rolled oats
• 2 ripe bananas
• 8 Medjool dates, pitted
• 1 cup unsweetened applesauce
• 2 tablespoons ground flaxseed
• 1½ teaspoons cinnamon
• 1 teaspoon baking powder
• 1 teaspoon vanilla extract
• ½ cup raisins
• ⅓ cup chopped unsalted walnuts

1. Heat the oven to 350°F and line a 9-by-9-inch pan with parchment.
2. Blend the bananas, dates, applesauce, flaxseed and vanilla, then stir into the oats, cinnamon and baking powder. Fold in the raisins and walnuts.
3. Press into the pan and bake 30 minutes. Cool completely and cut into 12 bars.

🫚 Gingerbread Date Squares

Soft, spiced gingerbread squares sweetened with dates instead of molasses or sugar. Makes 12 squares.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 cups oat flour
• 1 teaspoon baking soda
• 1 tablespoon ground ginger
• 2 teaspoons cinnamon
• ¼ teaspoon ground cloves
• 12 Medjool dates, pitted and soaked
• 1 cup unsweetened soy milk
• ¾ cup unsweetened applesauce
• 1 tablespoon apple cider vinegar
• 1 teaspoon vanilla extract

1. Heat the oven to 350°F and line an 8-by-8-inch pan with parchment.
2. Blend the dates, soy milk, applesauce, vinegar and vanilla until smooth, then stir into the dry ingredients.
3. Spread in the pan and bake 30 to 35 minutes, until a toothpick comes out clean. Cool before cutting into 12 squares.

🫘 Smoky Black-Eyed Pea and Collard Stew

A Southern-inspired smoky stew of black-eyed peas, collards and sweet potato. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 1 green bell pepper, diced
• 2 celery stalks, diced
• 4 garlic cloves, minced
• 3 cups cooked black-eyed peas (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 large sweet potato, diced
• 2 cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 5 cups water
• 2 teaspoons smoked paprika
• 1 teaspoon dried thyme
• 1 bunch collard greens, chopped
• 1 tablespoon apple cider vinegar

1. Cook the onion, pepper and celery with a splash of water for 6 minutes. Add the garlic for 1 minute.
2. Add the peas, sweet potato, tomatoes, water, paprika and thyme. Simmer 20 minutes.
3. Stir in the collards for 10 minutes and finish with vinegar.

🥗 Mediterranean Lentil Salad with Cucumber and Herbs

Firm French lentils tossed with cucumber, tomato, herbs and a lemon-oregano dressing. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup dry French green lentils
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ½ red onion, minced
• ½ cup chopped parsley
• ¼ cup chopped mint
• Juice of 1 lemon
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• Black pepper to taste

1. Simmer the lentils in unsalted water for 20 minutes, until just tender; drain and cool.
2. Whisk the lemon, vinegar, oregano and pepper.
3. Toss everything together and rest 15 minutes before serving.

🌯 Sweet Potato and Black Bean Enchilada Bake

Layers of corn tortillas, sweet potato, black beans and a homemade red chile sauce. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 3 cups crushed tomatoes (carton or no-salt-added, bisphenol A–free can)
• 2 tablespoons salt-free chili powder
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• 1 Medjool date, pitted
• 2 medium sweet potatoes, diced and steamed
• 3 cups cooked black beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 cup corn kernels
• 12 corn tortillas made with no added salt
• Cilantro and avocado to serve

1. Blend the tomatoes, chili powder, cumin, garlic powder and date into a sauce.
2. In a baking dish, layer sauce, tortillas, sweet potato, beans and corn, repeating three times and ending with sauce.
3. Cover and bake at 375°F for 35 minutes. Top with cilantro and avocado.

🥤 Chocolate Banana Date Shake

A thick, chocolatey breakfast shake of frozen banana, cocoa, dates and oats. Makes 2.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 frozen ripe bananas
• 2 Medjool dates, pitted
• 2 tablespoons cocoa powder
• ¼ cup rolled oats
• 1 tablespoon ground flaxseed
• 1½ cups unsweetened soy milk
• ½ teaspoon vanilla extract

1. Add everything to a blender.
2. Blend until thick and smooth.
3. Pour into two glasses and enjoy right away.

🍐 Cinnamon Baked Pear Halves

Tender baked pears filled with a crumbly oat, date and walnut topping. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 4 ripe pears, halved and cored
• ½ cup rolled oats
• 4 Medjool dates, pitted
• ¼ cup unsalted walnuts
• 1 teaspoon cinnamon
• ¼ teaspoon ground ginger
• ¼ cup water

1. Heat the oven to 375°F and set the pears cut side up in a baking dish with the water.
2. Pulse the oats, dates, walnuts and spices into a sticky crumble and spoon into the pear hollows.
3. Cover and bake 25 minutes, then uncover for 10 more, until the pears are tender.

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.