🌱 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.

🍎 Apple Pie Millet Breakfast Porridge

Fluffy, creamy millet simmered with diced apple, dates and warm apple-pie spices. Makes 3.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• ¾ cup millet, rinsed
• 2½ cups water
• 1 apple, diced
• 3 Medjool dates, chopped
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• ½ cup unsweetened soy milk
• 2 tablespoons chopped unsalted walnuts

1. Toast the millet in a dry pot for 3 minutes, until fragrant.
2. Add the water, apple, dates and spices. Cover and simmer 20 minutes, stirring now and then.
3. Stir in the soy milk until creamy and top with walnuts.

🍳 Tofu Veggie Scramble with Spinach

A golden, savory scramble of crumbled tofu with peppers, onion and spinach. Makes 3.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 14 ounces firm tofu, drained
• 1 small onion, diced
• 1 red bell pepper, diced
• 1 cup sliced mushrooms
• 2 cups baby spinach
• 2 tablespoons nutritional yeast
• ½ teaspoon turmeric
• ½ teaspoon garlic powder
• ¼ teaspoon smoked paprika
• Black pepper to taste

1. Cook the onion, pepper and mushrooms in a nonstick skillet with splashes of water for 6 minutes.
2. Crumble in the tofu with the nutritional yeast and spices and cook 5 minutes.
3. Fold in the spinach until wilted and season with pepper.

🍄 Creamy Mushroom and Wild Rice Soup

A cozy, creamy soup of mushrooms, wild rice and vegetables, thickened with blended cashews. 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
• 1 pound cremini mushrooms, sliced
• 3 garlic cloves, minced
• ¾ cup wild rice blend
• 7 cups water or Kitchen Monk vegetable broth
• 1 teaspoon dried thyme
• ½ teaspoon dried sage
• ⅓ cup raw unsalted cashews
• 1 cup water for blending
• Black pepper to taste

1. Cook the onion, carrots, celery and mushrooms with a splash of water for 10 minutes. Add the garlic for 1 minute.
2. Add the wild rice, water and herbs. Simmer 45 minutes, until the rice is tender.
3. Blend the cashews with 1 cup water until smooth, stir into the soup and season with pepper.

🥢 Hot and Sour Mushroom Bok Choy Soup

A brothy, warming soup with shiitakes, tofu and bok choy, bright with vinegar, ginger and chili and made with no soy sauce. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 8 ounces shiitake mushrooms, sliced
• 4 green onions, sliced
• 3 garlic cloves, minced
• 2 tablespoons grated fresh ginger
• 6 cups water or Kitchen Monk vegetable broth
• 7 ounces firm tofu, cubed
• 3 heads baby bok choy, sliced
• 1 carrot, cut in matchsticks
• ¼ cup rice vinegar
• 1 teaspoon white or black pepper
• ¼ teaspoon red pepper flakes
• 2 tablespoons arrowroot powder whisked into ¼ cup water

1. Simmer the mushrooms, white parts of the green onions, garlic and ginger in the water for 10 minutes.
2. Add the tofu, bok choy and carrot and simmer 5 minutes.
3. Stir in the vinegar, pepper and arrowroot mixture until lightly thickened, and top with the green onion tops.

🥬 Cabbage and White Bean Soup with Dill

A light, Eastern European–style soup of cabbage, potatoes, white beans and fresh dill. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 2 carrots, sliced
• ½ head green cabbage, chopped
• 2 Yukon gold potatoes, diced
• 3 cups cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 2 cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 6 cups water or Kitchen Monk vegetable broth
• 1 bay leaf
• 1 teaspoon caraway seeds
• 2 tablespoons apple cider vinegar
• ¼ cup chopped fresh dill
• Black pepper to taste

1. Cook the onion and carrots with a splash of water for 5 minutes.
2. Add the cabbage, potatoes, beans, tomatoes, water, bay leaf and caraway. Simmer 30 minutes.
3. Remove the bay leaf, stir in the vinegar and dill, and season with pepper.

🥔 Warm Potato and Green Bean Salad with Mustard-Dill Dressing

Tender potatoes and green beans tossed warm in a tangy mustard and dill dressing. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1½ pounds baby potatoes, halved
• 8 ounces green beans, trimmed
• ½ red onion, thinly sliced
• 3 tablespoons white wine vinegar
• 1 tablespoon salt-free Dijon-style mustard
• 1 Medjool date, pitted
• 3 tablespoons water
• 2 tablespoons chopped fresh dill
• Black pepper to taste

1. Steam the potatoes for 15 minutes, adding the green beans for the last 5 minutes.
2. Blend the vinegar, mustard, date and water into a dressing.
3. Toss the warm vegetables with the onion, dressing and dill, and season with pepper.

🥗 Roasted Sweet Potato and Kale Salad with Date-Mustard Dressing

Massaged kale with roasted sweet potato, chickpeas and pumpkin seeds in a sweet-tangy dressing. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 sweet potatoes, cubed
• 1 bunch kale, stemmed and chopped
• 1½ cups cooked chickpeas (carton or no-salt-added, bisphenol A–free can), rinsed
• ¼ cup unsalted pumpkin seeds
• Juice of 1 lemon
• 2 tablespoons apple cider vinegar
• 1 tablespoon salt-free mustard
• 2 Medjool dates, pitted
• ¼ cup water
• ½ teaspoon smoked paprika

1. Roast the sweet potatoes and chickpeas on parchment at 425°F for 25 minutes, with the paprika.
2. Blend the lemon, vinegar, mustard, dates and water into a dressing.
3. Massage the kale with half the dressing, then top with the roasted vegetables, seeds and remaining dressing.

🌿 Parsley Bulgur Tabbouleh

A bright, herb-packed salad of bulgur, parsley, mint, tomato and cucumber with lemon. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• ½ cup fine bulgur
• ¾ cup boiling water
• 3 cups chopped flat-leaf parsley
• ½ cup chopped fresh mint
• 2 tomatoes, diced
• 1 cucumber, diced
• 3 green onions, sliced
• Juice of 2 lemons
• ½ teaspoon ground allspice
• Black pepper to taste

1. Pour the boiling water over the bulgur, cover and let stand 15 minutes, then fluff.
2. Toss with the herbs, vegetables, lemon juice and spices.
3. Chill 20 minutes before serving.

🥬 Lentil and Rice Stuffed Cabbage Rolls

Tender cabbage leaves wrapped around a savory lentil and brown rice filling, baked in tomato sauce. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 large head green cabbage
• 1½ cups cooked brown lentils
• 1½ cups cooked brown rice
• 1 onion, finely diced
• 3 garlic cloves, minced
• 1 teaspoon smoked paprika
• 1 teaspoon dried dill
• 3 cups crushed tomatoes (carton or no-salt-added, bisphenol A–free can)
• 1 Medjool date, chopped
• 1 tablespoon apple cider vinegar
• Black pepper to taste

1. Core the cabbage and steam the whole head 10 minutes, peeling off 12 softened leaves.
2. Cook the onion and garlic with a splash of water, then mix with the lentils, rice, paprika, dill and pepper. Blend the tomatoes, date and vinegar into a sauce.
3. Fill and roll the leaves, set them seam side down on a layer of sauce, cover with the rest, and bake covered at 375°F for 45 minutes.

🍆 Chickpea, Eggplant and Tomato Skillet

A Mediterranean skillet of tender eggplant, chickpeas and tomatoes with cumin and fresh herbs. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 large eggplant, cubed
• 1 onion, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ¼ teaspoon red pepper flakes
• 3 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
• Juice of ½ lemon
• Chopped parsley and mint
• Cooked whole-grain couscous or brown rice to serve

1. Cook the eggplant, onion and pepper in a covered nonstick skillet with splashes of water for 10 minutes.
2. Add the garlic and spices for 1 minute, then the tomatoes and chickpeas. Simmer 15 minutes, until thick.
3. Finish with lemon and herbs and serve over couscous or rice.

🍄 Mushroom Barley Risotto

A creamy, hearty risotto made with pearled barley, mushrooms and thyme, with no butter or cheese. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, finely diced
• 1 pound mixed mushrooms, sliced
• 3 garlic cloves, minced
• 1 cup pearled barley
• 4 cups hot water or Kitchen Monk vegetable broth
• 1 teaspoon dried thyme
• 2 tablespoons nutritional yeast
• 2 cups baby spinach
• 1 tablespoon lemon juice
• Black pepper to taste

1. Cook the onion and mushrooms with a splash of water for 8 minutes, until browned. Add the garlic for 1 minute.
2. Stir in the barley and thyme, then add the hot broth 1 cup at a time, stirring often, for 35 to 40 minutes, until creamy and tender.
3. Stir in the nutritional yeast, spinach, lemon and pepper.

🌮 Black Bean and Corn Tacos with Lime Slaw

Smoky black beans and charred corn in warm corn tortillas, topped with a crunchy lime-cabbage slaw. Makes 4.
🏷️ 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
• 1½ cups corn kernels
• 1 teaspoon ground cumin
• 1 teaspoon chili powder, salt-free
• ½ teaspoon smoked paprika
• 3 cups shredded red cabbage
• ¼ cup chopped cilantro
• Juice of 2 limes
• 12 corn tortillas (no added salt or oil)
• 1 avocado, sliced

1. Char the corn in a dry skillet for 5 minutes, then add the beans, spices and a splash of water and heat through, mashing lightly.
2. Toss the cabbage with the cilantro and lime juice.
3. Warm the tortillas and fill with the beans, slaw and avocado.

🍛 Cashew Vegetable Korma

A mild, creamy curry of cauliflower, carrots, peas and potatoes in a spiced cashew-tomato sauce. Makes 5.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 3 garlic cloves
• 1 tablespoon grated fresh ginger
• 2 teaspoons garam masala
• 1 teaspoon ground cumin
• ½ teaspoon turmeric
• 1 cup diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• ½ cup raw unsalted cashews
• 1½ cups water
• 1 small head cauliflower, in florets
• 2 carrots, sliced
• 1 potato, diced
• 1 cup peas
• Cooked brown rice to serve

1. Cook the onion with a splash of water for 6 minutes, then add the garlic, ginger and spices for 1 minute.
2. Blend the onion mixture with the tomatoes, cashews and water until smooth.
3. Simmer the sauce with the cauliflower, carrots and potato for 20 minutes, add the peas for 3 minutes, and serve over rice.

🌶️ Roasted Red Pepper Romesco

A smoky Spanish-style sauce of roasted peppers, almonds and garlic for vegetables, potatoes and grains. Makes about 1½ cups.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 red bell peppers, roasted and peeled
• ⅓ cup unsalted almonds, toasted
• 2 garlic cloves
• 1 small tomato
• 1 tablespoon sherry or red wine vinegar
• 1 teaspoon smoked paprika
• Pinch of cayenne
• 2 tablespoons water as needed

1. Roast the peppers under the broiler until blackened, cover 10 minutes, then peel and seed.
2. Blend everything until thick and mostly smooth, adding water as needed.
3. Keeps 5 days in the refrigerator.

🥒 Creamy Cucumber Dill Sauce

A cool, creamy, tzatziki-style sauce of white beans, cucumber, lemon and dill. Makes about 1½ cups.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• Juice of 1 lemon
• 1 small garlic clove
• ¼ cup water
• 1 small cucumber, grated and squeezed dry
• 2 tablespoons chopped fresh dill
• 1 tablespoon chopped fresh mint
• Black pepper to taste

1. Blend the beans, lemon, garlic and water until silky.
2. Stir in the cucumber, dill, mint and pepper.
3. Chill 30 minutes. Serve with falafel, potatoes or vegetables.

🥜 Peanut-Lime Dipping Sauce

A creamy, tangy peanut sauce for spring rolls, noodles and vegetables, sweetened only with a date. Makes about 1 cup.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• ⅓ cup unsalted, oil-free peanut butter
• Juice of 1 lime
• 1 tablespoon rice vinegar
• 2 Medjool dates, pitted
• 1 garlic clove
• 1 teaspoon grated fresh ginger
• Pinch of red pepper flakes
• ½ cup warm water

1. Blend everything until smooth.
2. Thin with more water for a drizzle, or less for a dip.
3. Keeps 5 days in the refrigerator.

🎃 Smoky Roasted Pumpkin Seeds

Crunchy oven-roasted pumpkin seeds with smoked paprika and garlic, with no oil or salt. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup fresh pumpkin seeds, rinsed and patted dry
• 1 tablespoon lime juice
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• ¼ teaspoon ground cumin
• Pinch of chipotle powder

1. Heat the oven to 325°F and line a sheet pan with parchment.
2. Toss the seeds with the lime juice and spices and spread in a single layer.
3. Roast 20 to 25 minutes, stirring twice, until golden and crisp. Cool on the pan.

🥜 Peanut Butter Date Energy Balls

No-bake snack balls of oats, dates and peanut butter, perfect for lunch boxes and hikes. Makes 16 balls.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup Medjool dates, pitted
• 1 cup rolled oats
• ⅓ cup unsalted, oil-free peanut butter
• 2 tablespoons ground flaxseed
• 1 teaspoon vanilla extract
• ½ teaspoon cinnamon
• 2 tablespoons cacao nibs (optional)

1. Pulse the dates and oats in a food processor until crumbly.
2. Add the peanut butter, flaxseed, vanilla and cinnamon and pulse until the mixture holds together. Stir in the cacao nibs.
3. Roll into 16 balls and chill 30 minutes. Keeps 1 week in the refrigerator.

🍄 Mushroom Walnut Pâté

A rich, savory spread of browned mushrooms, walnuts and herbs for crackers and vegetables. Makes about 2 cups.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 pound cremini mushrooms, sliced
• 1 small onion, diced
• 2 garlic cloves
• ¾ cup unsalted walnuts, toasted
• 1 cup cooked lentils
• 1 tablespoon balsamic vinegar
• 1 teaspoon dried thyme
• 1 tablespoon nutritional yeast
• Black pepper to taste

1. Cook the mushrooms and onion in a dry nonstick pan for 12 minutes, until the liquid cooks off and they brown. Add the garlic for 1 minute.
2. Pulse with the walnuts, lentils, vinegar, thyme, nutritional yeast and pepper until spreadable.
3. Chill 1 hour. Serve with vegetables or salt-free whole-grain crackers.

🥕 Zucchini Carrot Oat Muffins

Moist, lightly spiced whole-grain muffins full of zucchini and carrot, sweetened only with dates and banana. Makes 12 muffins.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 ripe banana
• 10 Medjool dates, pitted and soaked
• 1 cup unsweetened soy milk
• 2 tablespoons ground flaxseed
• 1 tablespoon apple cider vinegar
• 1 teaspoon vanilla extract
• 1 cup oat flour
• 1 cup whole-wheat pastry flour
• 1½ teaspoons baking powder
• ½ teaspoon baking soda
• 1½ teaspoons cinnamon
• 1 cup grated zucchini, squeezed dry
• 1 cup grated carrot
• ⅓ cup raisins

1. Heat the oven to 350°F and line a muffin tin with parchment or silicone cups.
2. Blend the banana, dates, soy milk, flaxseed, vinegar and vanilla, then stir into the flours, baking powder, baking soda and cinnamon. Fold in the zucchini, carrot and raisins.
3. Fill the cups and bake 25 minutes, until a toothpick comes out clean.

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.