🌱 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.

🌯 Black Bean Breakfast Burrito Bowl

Everything you love in a breakfast burrito, in a bowl: potatoes, black beans, peppers and fresh salsa. Makes 3.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 Yukon gold potatoes, diced small
• 1 red bell pepper, diced
• ½ onion, diced
• 1½ cups cooked black beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• 2 cups baby spinach
• 1 tomato, diced
• ¼ cup chopped cilantro
• Juice of 1 lime
• ½ avocado, sliced

1. Cook the potatoes, pepper and onion in a covered nonstick skillet with splashes of water for 12 minutes, until the potatoes are tender and lightly browned.
2. Add the beans, spices and spinach and cook until the spinach wilts.
3. Top with tomato, cilantro, lime juice and avocado.

🫐 Cinnamon Quinoa Breakfast Bowl with Berries

Warm, fluffy quinoa simmered in soy milk with cinnamon and dates, topped with fresh berries. Makes 2.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• ½ cup quinoa, rinsed
• 1 cup unsweetened soy milk
• ½ cup water
• 2 Medjool dates, chopped
• 1 teaspoon cinnamon
• 1 cup mixed berries
• 1 tablespoon ground flaxseed
• 1 tablespoon chopped unsalted almonds

1. Simmer the quinoa, soy milk, water, dates and cinnamon, covered, for 15 minutes.
2. Rest 5 minutes off the heat, then fluff.
3. Top with berries, flaxseed and almonds.

🫑 Roasted Red Pepper and White Bean Soup

A smooth, smoky-sweet soup of roasted red peppers and creamy white beans. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 4 red bell peppers, roasted and peeled
• 1 onion, chopped
• 3 garlic cloves
• 3 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)
• 4 cups water or Kitchen Monk vegetable broth
• 1 teaspoon smoked paprika
• ½ teaspoon dried thyme
• 1 tablespoon red wine vinegar
• Fresh basil to serve

1. Cook the onion and garlic with a splash of water for 6 minutes.
2. Add the peppers, beans, tomatoes, water and spices and simmer 15 minutes.
3. Blend until smooth, stir in the vinegar and top with basil.

🍠 Curried Sweet Potato and Spinach Soup

A golden curry-spiced soup of sweet potatoes and red lentils, finished with a big handful of spinach. 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 salt-free curry powder
• 2 sweet potatoes, diced
• ½ cup red lentils, rinsed
• 6 cups water or Kitchen Monk vegetable broth
• 4 cups baby spinach
• Juice of 1 lime
• Black pepper to taste

1. Cook the onion with a splash of water for 5 minutes, then add the garlic, ginger and curry powder for 1 minute.
2. Add the sweet potatoes, lentils and water and simmer 25 minutes. Blend half the soup and stir it back in.
3. Add the spinach until wilted, then the lime juice and pepper.

🥘 Mushroom and Potato Goulash Soup

A Hungarian-style paprika soup of mushrooms, potatoes and peppers with a hint of caraway. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 2 garlic cloves, minced
• 1 pound cremini mushrooms, quartered
• 1 red bell pepper, diced
• 3 potatoes, diced
• 2 tablespoons sweet paprika
• 1 teaspoon smoked paprika
• 1 teaspoon caraway seeds
• 2 cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 6 cups water or Kitchen Monk vegetable broth
• 1 tablespoon apple cider vinegar
• Chopped parsley to serve

1. Cook the onion, mushrooms and pepper with a splash of water for 10 minutes. Add the garlic, paprikas and caraway for 1 minute.
2. Add the potatoes, tomatoes and water and simmer 25 minutes, until the potatoes are tender.
3. Stir in the vinegar and top with parsley.

🥒 Sesame Cucumber Salad

Cool, crunchy cucumbers in a tangy rice vinegar and ginger dressing with toasted sesame seeds. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 English cucumbers, thinly sliced
• ¼ red onion, very thinly sliced
• ¼ cup rice vinegar
• 1 Medjool date, pitted
• 1 teaspoon grated fresh ginger
• 1 small garlic clove
• ¼ teaspoon red pepper flakes
• 2 tablespoons toasted sesame seeds
• 2 tablespoons chopped cilantro

1. Blend the vinegar, date, ginger, garlic and pepper flakes into a dressing.
2. Toss the cucumbers and onion with the dressing and chill 15 minutes.
3. Top with sesame seeds and cilantro.

🫘 Black-Eyed Pea Texas Caviar Salad

A colorful, zesty bean salad of black-eyed peas, peppers, corn and tomatoes in a lime-cumin dressing. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 3 cups cooked black-eyed peas (carton or no-salt-added, bisphenol A–free can), rinsed
• 1½ cups corn kernels
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 cup cherry tomatoes, quartered
• ½ red onion, minced
• 1 jalapeño, minced
• ½ cup chopped cilantro
• Juice of 2 limes
• 2 tablespoons red wine vinegar
• 1 teaspoon ground cumin
• ½ teaspoon dried oregano

1. Whisk the lime juice, vinegar, cumin and oregano.
2. Toss everything together.
3. Chill at least 30 minutes so the flavors blend.

🌽 Charred Corn and Zucchini Farro Salad

A hearty summer grain salad of chewy farro, charred corn and zucchini, basil and lemon. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup farro
• 3 cups water
• 2 cups corn kernels
• 2 zucchini, diced
• 1 cup cherry tomatoes, halved
• ½ cup chopped basil
• Zest and juice of 1 lemon
• 1 tablespoon white wine vinegar
• 1 garlic clove, grated
• Black pepper to taste

1. Simmer the farro in the water for 25 to 30 minutes, until tender, then drain and cool.
2. Char the corn and zucchini in a hot, dry skillet for 6 to 8 minutes.
3. Toss everything with the lemon, vinegar, garlic and pepper.

🥙 Sweet Potato and Chickpea Buddha Bowl

Roasted sweet potato and spiced chickpeas over brown rice and greens with a creamy tahini-lemon sauce. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 sweet potatoes, cubed
• 3 cups cooked chickpeas (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 3 cups cooked brown rice
• 4 cups chopped kale or spinach
• 1 cup shredded red cabbage
• 1 carrot, grated
• 3 tablespoons tahini
• Juice of 1 lemon
• 3 tablespoons water

1. Roast the sweet potatoes and chickpeas with the spices on parchment at 425°F for 25 minutes.
2. Whisk the tahini, lemon juice and water into a sauce.
3. Build bowls of rice, greens, cabbage, carrot, sweet potato and chickpeas, and drizzle with the sauce.

🍆 Baked Eggplant Rollatini with White Bean Ricotta

Tender eggplant slices rolled around a lemony white bean and spinach filling and baked in tomato sauce. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 medium eggplants, sliced lengthwise ¼ inch thick
• 3 cups cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 3 tablespoons nutritional yeast
• Juice of 1 lemon
• 2 garlic cloves
• 2 cups chopped spinach
• ¼ cup chopped basil
• 3 cups crushed tomatoes (carton or no-salt-added, bisphenol A–free can)
• 1 teaspoon dried oregano
• Black pepper to taste

1. Bake the eggplant slices on parchment at 400°F for 15 minutes, until pliable.
2. Pulse the beans, nutritional yeast, lemon and garlic until ricotta-like, then stir in the spinach, basil and pepper. Mix the tomatoes with the oregano.
3. Spread half the sauce in a baking dish, roll a spoonful of filling in each slice, set seam side down, top with the rest of the sauce, and bake covered at 375°F for 30 minutes.

🥒 Mexican Stuffed Zucchini Boats

Zucchini halves filled with a smoky black bean, corn and brown rice stuffing and baked until tender. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 4 medium zucchini, halved lengthwise
• 1½ cups cooked black beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 cup cooked brown rice
• 1 cup corn kernels
• 1 cup diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• ½ onion, diced
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon salt-free chili powder
• ¼ cup chopped cilantro
• Juice of 1 lime

1. Scoop out the zucchini centers, chop them, and cook with the onion and garlic in a splash of water for 5 minutes.
2. Stir in the beans, rice, corn, tomatoes and spices.
3. Fill the zucchini boats, cover and bake at 400°F for 25 minutes. Top with cilantro and lime.

🌮 Lentil Walnut Taco Filling

A savory, crumbly taco filling of lentils, walnuts and mushrooms with smoky spices. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 cups cooked brown or green lentils
• ¾ cup unsalted walnuts
• 8 ounces mushrooms
• ½ onion
• 2 garlic cloves
• 1 tablespoon salt-free chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon dried oregano
• 2 tablespoons tomato paste (no salt added)
• ¼ cup water
• Corn tortillas (no added salt or oil), lettuce, tomato and avocado to serve

1. Pulse the walnuts, mushrooms, onion and garlic until finely chopped.
2. Cook in a nonstick skillet for 8 minutes, then add the lentils, spices, tomato paste and water and cook 5 minutes more.
3. Serve in warm tortillas with your toppings.

🍲 Red Bean and Brown Rice Jambalaya

A one-pot Cajun-spiced dish of brown rice, red beans, okra and the holy trinity of onion, celery and pepper. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 3 celery stalks, diced
• 1 green bell pepper, diced
• 4 garlic cloves, minced
• 1½ cups long-grain brown rice
• 3 cups cooked red kidney beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 2 cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 3½ cups water or Kitchen Monk vegetable broth
• 2 teaspoons smoked paprika
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• ¼ teaspoon cayenne
• 2 cups sliced okra
• 3 green onions, sliced

1. Cook the onion, celery and pepper with a splash of water for 8 minutes, then add the garlic and spices for 1 minute.
2. Add the rice, beans, tomatoes and water. Cover and simmer 40 minutes.
3. Stir in the okra, cover and cook 10 minutes more. Top with green onions.

🌿 Cilantro-Jalapeño Cashew Crema

A bright green, creamy sauce for tacos, bowls and potatoes, made with soaked cashews and lime. Makes about 1 cup.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• ½ cup raw unsalted cashews, soaked 1 hour
• ½ cup water
• 1 cup cilantro
• ½ jalapeño, seeded
• Juice of 2 limes
• 1 small garlic clove

1. Drain the cashews.
2. Blend everything until very smooth, adding water for a thinner sauce.
3. Keeps 4 days in the refrigerator.

🥭 Fresh Mango-Ginger Chutney

A sweet, tangy, gently spiced chutney of mango, ginger and dates for curries, rice and grain bowls. Makes about 2 cups.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 ripe mangoes, diced
• 3 Medjool dates, chopped
• 1 small red onion, minced
• 1 tablespoon grated fresh ginger
• 1 garlic clove, minced
• ¼ cup apple cider vinegar
• ½ teaspoon cumin seeds
• ¼ teaspoon ground cardamom
• Pinch of red pepper flakes
• ¼ cup water

1. Toast the cumin seeds in a dry pan for 1 minute.
2. Add everything else and simmer 20 minutes, stirring often, until thick and jammy.
3. Cool. Keeps 1 week in the refrigerator.

🫘 Smoky Chipotle Black Bean Dip

A creamy, smoky black bean dip with lime and cilantro for vegetables and baked tortilla chips. Makes about 2 cups.
🏷️ 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
• Juice of 2 limes
• 1 garlic clove
• 1 teaspoon ground cumin
• ½ teaspoon chipotle powder
• ¼ cup water
• ¼ cup chopped cilantro
• 2 green onions, sliced

1. Blend the beans, lime juice, garlic, spices and water until smooth.
2. Stir in the cilantro and green onions.
3. Serve with vegetable sticks or oven-baked corn tortilla wedges (no added salt or oil).

🍌 Frozen Chocolate Banana Bites

Frozen banana coins dipped in a date-sweetened cocoa and almond butter coating. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 ripe bananas, sliced into coins
• 4 Medjool dates, pitted and soaked
• 2 tablespoons unsweetened cocoa powder
• 2 tablespoons unsalted almond butter
• 3 tablespoons unsweetened soy milk
• 1 tablespoon chopped unsalted peanuts or cacao nibs

1. Freeze the banana coins on parchment for 1 hour.
2. Blend the dates, cocoa, almond butter and soy milk into a thick sauce.
3. Dip each coin halfway, sprinkle with nuts or nibs, and freeze 30 minutes more. Keep frozen.

🥬 Cheezy Baked Kale Chips

Crispy, savory kale chips coated in a cashew and nutritional yeast mixture, baked low with no oil or salt. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 large bunch curly kale, stemmed and torn
• ¼ cup raw unsalted cashews, soaked
• 3 tablespoons nutritional yeast
• Juice of ½ lemon
• ½ teaspoon garlic powder
• ¼ teaspoon smoked paprika
• 3 tablespoons water

1. Heat the oven to 250°F and line two sheet pans with parchment.
2. Blend the cashews, nutritional yeast, lemon, spices and water, then massage into the dry kale.
3. Spread in a single layer and bake 25 to 30 minutes, until crisp, turning once.

🍫 Chocolate Zucchini Oat Cake

A moist, fudgy snack cake hiding a whole zucchini, sweetened only with dates and banana. Makes 9 squares.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 12 Medjool dates, pitted and soaked
• 1 ripe banana
• 1 cup unsweetened soy milk
• 2 tablespoons ground flaxseed
• 1 teaspoon vanilla extract
• 1 tablespoon apple cider vinegar
• 1½ cups oat flour
• ½ cup unsweetened cocoa powder
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1½ cups grated zucchini, squeezed dry
• ¼ cup chopped unsalted walnuts

1. Heat the oven to 350°F and line an 8-inch square pan with parchment.
2. Blend the dates, banana, soy milk, flaxseed, vanilla and vinegar, then stir into the oat flour, cocoa, baking soda and baking powder. Fold in the zucchini and walnuts.
3. Bake 35 minutes, until a toothpick comes out clean. Cool before cutting.

🎃 Pumpkin Date Oat Cookies

Soft, spiced pumpkin oatmeal cookies with raisins, sweetened only with dates. Makes 18 cookies.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup pumpkin purée (carton or bisphenol A–free can, no salt added)
• 10 Medjool dates, pitted and soaked
• 1 teaspoon vanilla extract
• 2 cups rolled oats
• ½ cup oat flour
• 2 teaspoons pumpkin pie spice
• ½ teaspoon baking soda
• ⅓ cup raisins
• ⅓ cup chopped unsalted pecans

1. Heat the oven to 350°F and line two sheet pans with parchment.
2. Blend the pumpkin, dates and vanilla, then stir in the oats, oat flour, spice, baking soda, raisins and pecans.
3. Scoop 18 mounds, flatten slightly and bake 15 to 18 minutes. Cool on the pans.

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.