🌱 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.

🫐 Blueberry Buckwheat Breakfast Porridge

A creamy, nutty porridge of buckwheat groats with blueberries and dates. Makes 2.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• ¾ cup raw buckwheat groats, rinsed
• 2 cups water
• ½ cup unsweetened soy milk
• 2 Medjool dates, chopped
• 1 teaspoon cinnamon
• 1 cup blueberries
• 1 tablespoon ground flaxseed

1. Simmer the buckwheat in the water for 12 minutes, until tender and most of the water is absorbed.
2. Stir in the soy milk, dates and cinnamon and cook 3 more minutes until creamy.
3. Top with blueberries and flaxseed.

🍠 Sweet Potato Toast with White Bean Smash

Toasted sweet potato slices topped with lemony smashed white beans and tomato. Makes 2.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 large sweet potato, cut lengthwise into ¼-inch slices
• 1½ cups cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• Juice of ½ lemon
• 1 small garlic clove, grated
• 1 tablespoon chopped fresh basil
• 1 tomato, sliced
• Black pepper and red pepper flakes

1. Toast the sweet potato slices in a toaster on high two or three times, or bake on parchment at 400°F for 20 minutes, until tender.
2. Mash the beans with lemon, garlic and basil.
3. Spread on the sweet potato, top with tomato and season with pepper.

🌼 Golden Turmeric Cauliflower Soup

A silky, sunshine-yellow soup of cauliflower, potato, ginger and turmeric. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 head cauliflower, chopped
• 1 Yukon gold potato, diced
• 1 onion, chopped
• 3 garlic cloves
• 1 tablespoon grated fresh ginger
• 1 teaspoon turmeric
• ½ teaspoon ground cumin
• 5 cups water or Kitchen Monk vegetable broth
• Juice of ½ lemon
• Black pepper to taste

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 cauliflower, potato and water. Simmer 20 minutes, until very tender.
3. Blend until silky and finish with lemon and pepper.

🌽 Three Sisters Squash, Corn and Bean Stew

A hearty stew honoring the traditional trio of winter squash, corn and beans. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 2 garlic cloves, minced
• 3 cups butternut squash, cubed
• 3 cups cooked pinto or cranberry beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 2 cups corn kernels
• 2 cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 4 cups water
• 1 teaspoon ground cumin
• 1 teaspoon dried sage
• 1 teaspoon smoked paprika
• 2 cups chopped kale

1. Cook the onion and garlic with a splash of water for 5 minutes.
2. Add the squash, beans, corn, tomatoes, water and spices. Simmer 25 minutes, until the squash is tender.
3. Stir in the kale for 5 minutes before serving.

🥣 Hearty Barley and Lentil Vegetable Soup

A big, budget-friendly pot of barley, lentils and garden vegetables. Makes 8.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 3 carrots, diced
• 3 celery stalks, diced
• 3 garlic cloves, minced
• ¾ cup hulled or pearled barley
• ¾ cup brown lentils, rinsed
• 3 cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 9 cups water or Kitchen Monk vegetable broth
• 2 bay leaves
• 1 teaspoon dried thyme
• 2 cups green beans, cut
• Black pepper to taste

1. Cook the onion, carrots and celery with a splash of water for 8 minutes, then add the garlic.
2. Add the barley, lentils, tomatoes, water, bay leaves and thyme. Simmer 45 minutes.
3. Add the green beans for the last 10 minutes. Remove the bay leaves and season with pepper.

🥭 Mango, Black Bean and Quinoa Salad

A tropical, protein-rich salad with mango, black beans, quinoa and lime. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup quinoa, rinsed and cooked in unsalted water
• 1½ cups cooked black beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 ripe mango, diced
• 1 red bell pepper, diced
• ½ red onion, minced
• ½ cup chopped cilantro
• Juice of 2 limes
• 1 teaspoon ground cumin
• ¼ teaspoon chipotle powder

1. Cool the cooked quinoa.
2. Whisk the lime juice, cumin and chipotle.
3. Toss everything together and chill 20 minutes.

🥬 Shaved Brussels Sprouts and Apple Slaw

A crunchy autumn slaw of thin-sliced Brussels sprouts, apple and toasted pecans. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 pound Brussels sprouts, thinly sliced
• 2 apples, cut in matchsticks
• 3 Medjool dates, chopped
• ⅓ cup chopped unsalted pecans
• 3 tablespoons apple cider vinegar
• 1 tablespoon salt-free mustard
• 1 Medjool date, pitted
• 3 tablespoons water

1. Blend the vinegar, mustard, date and water into a dressing.
2. Toss the Brussels sprouts with the dressing and rest 10 minutes to soften.
3. Add the apples, chopped dates and pecans just before serving.

🍋 Lemony White Bean and Arugula Salad

Peppery arugula and creamy white beans with tomato, red onion and lemon. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 5 cups arugula
• 3 cups cooked cannellini beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 cup cherry tomatoes, halved
• ½ red onion, thinly sliced
• ¼ cup chopped parsley
• Zest and juice of 1 lemon
• 1 tablespoon white wine vinegar
• 1 teaspoon dried oregano
• Black pepper to taste

1. Whisk the lemon zest and juice, vinegar, oregano and pepper.
2. Toss the beans, tomatoes, onion and parsley with the dressing.
3. Spoon over the arugula and serve right away.

🥢 Date-Ginger Glazed Vegetable Stir-Fry

Crisp vegetables and tofu in a sticky ginger-garlic glaze, with no soy sauce or sugar. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 14 ounces firm tofu, cubed
• 1 head broccoli, cut in florets
• 1 red bell pepper, sliced
• 2 carrots, sliced thin
• 2 cups snap peas
• 4 Medjool dates, pitted and soaked
• 3 tablespoons rice vinegar
• 2 garlic cloves
• 1 tablespoon grated fresh ginger
• ½ cup water
• 1 tablespoon arrowroot powder
• Sesame seeds and green onions; cooked brown rice to serve

1. Blend the dates, vinegar, garlic, ginger, water and arrowroot into a glaze.
2. Bake the tofu on parchment at 400°F for 25 minutes. Meanwhile, stir-fry the vegetables in a hot nonstick wok with splashes of water until crisp-tender.
3. Add the tofu and glaze and stir until thick and glossy. Serve over rice with sesame seeds and green onions.

🍄 Mushroom and Spinach Stuffed Portobellos

Meaty portobello caps filled with garlicky spinach, white beans and herbed oats. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 4 large portobello mushrooms, stems chopped
• 1 small onion, diced
• 3 garlic cloves, minced
• 4 cups baby spinach
• 1½ cups cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• ½ cup rolled oats
• 2 tablespoons nutritional yeast
• 1 teaspoon dried thyme
• Juice of ½ lemon
• Black pepper to taste

1. Heat the oven to 400°F. Bake the caps gill side up on parchment for 10 minutes.
2. Cook the onion and chopped stems with a splash of water for 5 minutes, add the garlic and spinach to wilt, then mash in the beans, oats, nutritional yeast, thyme, lemon and pepper.
3. Fill the caps and bake 15 minutes more.

🥬 Chickpea and Spinach Saag

A creamy, spiced Indian-style spinach curry with chickpeas, made without cream or oil. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 4 garlic cloves
• 1 tablespoon grated fresh ginger
• 1 green chile, seeded
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon garam masala
• ½ teaspoon turmeric
• 1 pound fresh spinach
• 1 cup 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
• ½ cup unsweetened soy milk
• Cooked brown rice to serve

1. Cook the onion with a splash of water for 6 minutes, then add the garlic, ginger, chile and spices for 1 minute.
2. Add the spinach and tomatoes and cook until wilted. Blend until mostly smooth.
3. Return to the pot with the chickpeas and soy milk and simmer 10 minutes. Serve over rice.

🌶️ Pinto Bean and Sweet Potato Chili

A cozy, mildly smoky chili of pinto beans, sweet potato and peppers. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 1 green bell pepper, diced
• 4 garlic cloves, minced
• 2 tablespoons salt-free chili powder
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 2 medium sweet potatoes, diced
• 4½ cups cooked pinto beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 3 cups crushed tomatoes (carton or no-salt-added, bisphenol A–free can)
• 2 cups water
• 1 Medjool date, chopped
• Lime, cilantro and avocado to serve

1. Cook the onion and pepper with a splash of water for 6 minutes. Add the garlic and spices for 1 minute.
2. Add the sweet potatoes, beans, tomatoes, water and date. Simmer 30 minutes, until the sweet potatoes are tender.
3. Serve with lime, cilantro and avocado.

🍚 Cauliflower and Brown Rice Veggie Fried Rice

A quick skillet of brown rice, riced cauliflower, peas and carrots with ginger and garlic. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 3 cups cooked brown rice, chilled
• 2 cups riced cauliflower
• 1 cup frozen peas
• 2 carrots, diced
• 1 red bell pepper, diced
• 3 green onions, sliced
• 3 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 2 tablespoons rice vinegar
• 1 teaspoon garlic powder
• ½ teaspoon ground ginger
• Black pepper and sesame seeds

1. Cook the carrots and pepper in a hot nonstick skillet with a splash of water for 4 minutes.
2. Add the garlic, fresh ginger, cauliflower and peas and cook 4 minutes.
3. Add the rice, vinegar and dried spices, and stir-fry until heated and lightly toasted. Top with green onions, pepper and sesame seeds.

🧅 Herbed Onion Gravy

A savory, deeply browned onion gravy thickened with oat flour, perfect over potatoes. Makes about 2 cups.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 onions, thinly sliced
• 2 garlic cloves
• 2 cups water or Kitchen Monk vegetable broth
• ¼ cup oat flour
• 2 tablespoons nutritional yeast
• 1 teaspoon dried thyme
• ½ teaspoon dried sage
• 1 teaspoon balsamic vinegar
• Black pepper to taste

1. Cook the onions in a dry nonstick pan over medium heat for 15 minutes, adding water a spoonful at a time, until deep golden.
2. Blend half the onions with the garlic, water, oat flour, nutritional yeast and herbs.
3. Return to the pan with the remaining onions and simmer 5 minutes, stirring, until thick. Finish with vinegar and pepper.

🍋 Lemon-Tahini Drizzle

A creamy, tangy all-purpose sauce for bowls, roasted vegetables and falafel. Makes about ¾ cup.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• ¼ cup tahini
• Juice of 1 lemon
• 1 small garlic clove, grated
• ½ teaspoon ground cumin
• ⅓ cup water
• Black pepper to taste

1. Whisk the tahini and lemon juice; it will thicken at first.
2. Add the garlic, cumin and water a little at a time until pourable.
3. Keeps 5 days in the refrigerator.

🟢 Fresh Tomatillo Salsa Verde

A bright, tangy green salsa of roasted tomatillos, jalapeño, cilantro and lime. Makes about 2 cups.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 pound tomatillos, husked and rinsed
• 1 jalapeño
• ½ white onion
• 2 garlic cloves
• ½ cup cilantro
• Juice of 1 lime

1. Broil the tomatillos, jalapeño, onion and garlic on a parchment-lined pan for 8 minutes, turning once, until charred in spots.
2. Blend with the cilantro and lime until mostly smooth.
3. Cool before serving. Keeps 1 week in the refrigerator.

🍎 Baked Cinnamon Apple Chips

Crisp, naturally sweet apple chips baked low and slow with cinnamon. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 3 crisp apples, cored and sliced very thin
• 1 teaspoon cinnamon
• 1 tablespoon lemon juice

1. Heat the oven to 225°F and line two sheet pans with parchment.
2. Toss the slices with lemon juice and cinnamon and lay them in a single layer.
3. Bake 1½ to 2 hours, flipping halfway, until dry. They crisp more as they cool.

🫘 Crispy Herb-Roasted Chickpeas

Crunchy oven-roasted chickpeas with sumac, thyme and garlic, with no oil or salt. 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
• 1 tablespoon lemon juice
• 1 teaspoon sumac
• 1 teaspoon dried thyme
• 1 teaspoon garlic powder
• ½ teaspoon smoked paprika
• Toasted sesame seeds

1. Heat the oven to 400°F and line a sheet pan with parchment. Pat the chickpeas very dry.
2. Toss with lemon juice and seasonings and spread out in one layer.
3. Roast 35 to 40 minutes, shaking the pan twice, until crisp. Cool on the pan.

🥕 Carrot Cake Date Bites

No-bake snack bites that taste like carrot cake, sweetened only with dates. Makes 16 bites.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup Medjool dates, pitted
• 1 cup rolled oats
• ½ cup unsalted walnuts
• 1 cup finely grated carrot
• 1 teaspoon cinnamon
• ¼ teaspoon ground ginger
• ¼ teaspoon nutmeg
• ¼ cup raisins

1. Pulse the dates, oats and walnuts in a food processor until crumbly.
2. Add the carrot and spices and pulse until the mixture holds together, then stir in the raisins.
3. Roll into 16 balls and chill 30 minutes. Keeps 1 week in the refrigerator.

🍞 Whole-Wheat Banana Date Bread

A moist, tender banana loaf sweetened only with ripe bananas and dates. Makes 10 slices.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 3 very ripe bananas
• 10 Medjool dates, pitted and soaked
• ¾ cup unsweetened soy milk
• 1 tablespoon apple cider vinegar
• 2 tablespoons ground flaxseed
• 1 teaspoon vanilla extract
• 2 cups whole-wheat pastry flour
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1½ teaspoons cinnamon
• ½ cup chopped unsalted walnuts

1. Heat the oven to 350°F and line a loaf pan with parchment.
2. Blend the bananas, dates, soy milk, vinegar, flaxseed and vanilla until smooth, then stir into the flour, baking soda, baking powder and cinnamon. Fold in the walnuts.
3. Bake 50 to 55 minutes, until a toothpick comes out clean. Cool before slicing.

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.