🌱 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 Pie Oatmeal

Creamy oats stirred with mashed sweet potato, dates and pumpkin pie spice, like pie for breakfast. Makes 2.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup rolled oats
• 1½ cups water
• ½ cup unsweetened soy milk
• ¾ cup mashed baked sweet potato
• 2 Medjool dates, chopped
• 1 teaspoon pumpkin pie spice
• 2 tablespoons chopped unsalted pecans

1. Simmer the oats in the water for 5 minutes.
2. Stir in the soy milk, sweet potato, dates and spice and cook 2 minutes more, until creamy.
3. Top with pecans.

🌮 Mushroom and Spinach Breakfast Tacos

Warm corn tortillas filled with smoky mushrooms, spinach, black beans and fresh pico de gallo. Makes 3.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 8 ounces mushrooms, sliced
• ½ onion, diced
• 2 cups baby spinach
• 1 cup cooked black beans (carton or no-salt-added, bisphenol A–free can), rinsed
• ½ teaspoon smoked paprika
• ½ teaspoon ground cumin
• ¼ teaspoon turmeric
• 6 corn tortillas (no added salt or oil)
• 1 tomato, diced
• 2 tablespoons chopped cilantro
• Juice of 1 lime

1. Cook the mushrooms and onion in a nonstick skillet with splashes of water for 8 minutes, until browned.
2. Add the beans, spices and spinach and cook until the spinach wilts.
3. Warm the tortillas, fill, and top with tomato, cilantro and lime.

🥣 Creamy Cauliflower and Leek Soup

A silky, mild soup of cauliflower, leeks and white beans, with fresh thyme and black pepper. Makes 5.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 leeks, white and light green parts, sliced and rinsed
• 3 garlic cloves
• 1 head cauliflower, chopped
• 1 potato, diced
• 1½ cups cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 6 cups water or Kitchen Monk vegetable broth
• 1 teaspoon fresh thyme leaves
• 1 tablespoon nutritional yeast
• Juice of ½ lemon
• Black pepper to taste

1. Cook the leeks with a splash of water for 8 minutes, until soft. Add the garlic for 1 minute.
2. Add the cauliflower, potato, beans, water and thyme and simmer 20 minutes.
3. Blend until smooth with the nutritional yeast and lemon, and season with pepper.

🎃 Chipotle Black Bean and Pumpkin Soup

A thick, smoky soup of black beans and pumpkin with cumin, chipotle and lime. Makes 6.
🏷️ 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
• ½ teaspoon chipotle powder
• 4½ cups cooked black beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 2 cups pumpkin purée (carton or bisphenol A–free can, no salt added)
• 1 cup diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 5 cups water or Kitchen Monk vegetable broth
• Juice of 1 lime
• Cilantro and diced 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 beans, pumpkin, tomatoes and water and simmer 20 minutes.
3. Blend about half the soup, stir it back in, add the lime and top with cilantro and avocado.

🍋 Greek Lemon Lentil Soup

A rustic Greek-style lentil soup with tomato, oregano, bay and a generous squeeze of lemon. 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
• 4 garlic cloves, minced
• 1½ cups brown lentils, rinsed
• 2 cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• 7 cups water or Kitchen Monk vegetable broth
• 2 bay leaves
• 1½ teaspoons dried oregano
• 1 tablespoon red wine vinegar
• Juice of 1 lemon
• Black pepper to taste

1. Cook the onion, carrots and celery with a splash of water for 8 minutes. Add the garlic for 1 minute.
2. Add the lentils, tomatoes, water, bay leaves and oregano and simmer 35 minutes.
3. Remove the bay leaves and stir in the vinegar, lemon and pepper.

🥗 Roasted Cauliflower and Chickpea Tahini Salad

Warm roasted cauliflower and chickpeas over greens with parsley, pomegranate and a lemony tahini dressing. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 head cauliflower, cut in small florets
• 1½ cups cooked chickpeas (carton or no-salt-added, bisphenol A–free can), rinsed
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 6 cups mixed greens
• ½ cup chopped parsley
• ½ cup pomegranate seeds
• 3 tablespoons tahini
• Juice of 1 lemon
• 1 small garlic clove, grated
• 3 tablespoons water

1. Roast the cauliflower and chickpeas with the spices on parchment at 425°F for 25 minutes.
2. Whisk the tahini, lemon, garlic and water into a dressing.
3. Pile the greens and parsley on a platter, top with the roasted mixture and pomegranate, and drizzle with dressing.

🥬 Napa Cabbage Salad with Ginger-Lime Dressing

A crunchy, colorful slaw of napa cabbage, edamame, carrot and mango in a zesty ginger-lime dressing. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 6 cups thinly sliced napa cabbage
• 1 cup shelled edamame, thawed
• 2 carrots, cut in matchsticks
• 1 mango, cut in strips
• 3 green onions, sliced
• ½ cup chopped cilantro
• Juice of 2 limes
• 1 tablespoon rice vinegar
• 1 tablespoon grated fresh ginger
• 1 Medjool date, pitted
• 2 tablespoons unsalted peanut butter
• 3 tablespoons water

1. Blend the lime juice, vinegar, ginger, date, peanut butter and water into a dressing.
2. Toss the vegetables, mango and cilantro with the dressing.
3. Serve right away or chill up to 2 hours.

🥙 Fattoush-Style Herb and Vegetable Salad

A bright Lebanese-style chopped salad of cucumber, tomato, radish and herbs with sumac-lemon dressing and baked pita crisps. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 salt-free whole-wheat pitas, torn into pieces
• 1 head romaine, chopped
• 2 tomatoes, diced
• 1 cucumber, diced
• 6 radishes, sliced
• 3 green onions, sliced
• 1 cup chopped parsley
• ½ cup chopped mint
• Juice of 2 lemons
• 1 tablespoon red wine vinegar
• 2 teaspoons sumac
• 1 small garlic clove, grated

1. Bake the pita pieces at 375°F for 10 minutes, until crisp.
2. Whisk the lemon juice, vinegar, sumac and garlic.
3. Toss the vegetables and herbs with the dressing and fold in the pita crisps just before serving.

🍍 Sweet and Sour Chickpeas with Pineapple

Chickpeas, peppers and pineapple in a glossy tomato, vinegar and date sweet-and-sour sauce over brown rice. 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 red bell pepper, cut in chunks
• 1 green bell pepper, cut in chunks
• 1 onion, cut in chunks
• 2 cups fresh pineapple chunks
• 4 Medjool dates, pitted and soaked
• ¼ cup rice vinegar
• 3 tablespoons tomato paste (no salt added)
• 1 tablespoon grated fresh ginger
• 2 garlic cloves
• ¾ cup water
• 1 tablespoon arrowroot powder
• Cooked brown rice to serve

1. Blend the dates, vinegar, tomato paste, ginger, garlic, water and arrowroot into a sauce.
2. Stir-fry the peppers and onion in a hot nonstick pan with splashes of water for 5 minutes, then add the chickpeas and pineapple.
3. Pour in the sauce and stir until thick and glossy. Serve over rice.

🧀 Butternut Squash Mac and Cheeze

Whole-grain macaroni in a golden, creamy sauce of butternut squash, cashews and nutritional yeast, with broccoli. Makes 5.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 12 ounces whole-grain elbow macaroni
• 3 cups cubed butternut squash
• ½ cup raw unsalted cashews
• 1 cup unsweetened soy milk
• ⅓ cup nutritional yeast
• 1 garlic clove
• 1 tablespoon lemon juice
• 1 teaspoon salt-free mustard
• ½ teaspoon smoked paprika
• ½ teaspoon onion powder
• 3 cups broccoli florets

1. Steam the squash for 15 minutes, until very tender.
2. Cook the pasta, adding the broccoli for the last 3 minutes, then drain.
3. Blend the squash, cashews, soy milk, nutritional yeast, garlic, lemon, mustard and spices until silky, and stir into the pasta and broccoli.

🐚 Spinach and White Bean Stuffed Shells

Jumbo pasta shells filled with a lemony white bean and spinach ricotta, baked in marinara. Makes 5.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 20 jumbo whole-wheat pasta shells
• 3 cups cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• ¼ cup nutritional yeast
• Juice of 1 lemon
• 2 garlic cloves
• 1 teaspoon dried basil
• 4 cups chopped spinach, wilted and squeezed
• 3 cups crushed tomatoes (carton or no-salt-added, bisphenol A–free can)
• 1 teaspoon dried oregano
• Black pepper to taste

1. Cook the shells until just tender and drain.
2. Pulse the beans, nutritional yeast, lemon, garlic and basil until ricotta-like, then fold in the spinach and pepper. Mix the tomatoes with the oregano.
3. Spread half the sauce in a baking dish, fill the shells, nestle them in, top with the rest of the sauce, and bake covered at 375°F for 25 minutes.

🍛 Green Curry Vegetables with Brown Rice

A fragrant Thai-style green curry of vegetables and tofu made with a fresh herb paste and creamy cashews. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup cilantro
• ½ cup Thai or Italian basil
• 2 green chiles
• 1 stalk lemongrass, sliced (or zest of 1 lime)
• 1 tablespoon fresh ginger
• 3 garlic cloves
• 1 teaspoon ground coriander
• ½ teaspoon ground cumin
• ⅓ cup raw unsalted cashews
• 2 cups water
• Juice of 1 lime
• 1 Medjool date, pitted
• 7 ounces firm tofu, cubed
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup green beans, cut
• 1 cup broccoli florets
• Cooked brown rice to serve

1. Blend the herbs, chiles, lemongrass, ginger, garlic, spices, cashews, water, lime juice and date into a smooth green sauce.
2. Simmer the tofu and vegetables in the sauce for 10 to 12 minutes, until tender-crisp.
3. Serve over brown rice.

🥙 Spiced Lentil and Cauliflower Shawarma Bowls

Shawarma-spiced roasted cauliflower and lentils over brown rice with cucumber, tomato and garlicky tahini. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 head cauliflower, in florets
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon ground coriander
• ½ teaspoon turmeric
• ½ teaspoon cinnamon
• Juice of 1 lemon
• 2 cups cooked green or brown lentils
• 3 cups cooked brown rice
• 1 cucumber, diced
• 2 tomatoes, diced
• ½ red onion, thinly sliced
• 3 tablespoons tahini
• 1 garlic clove, grated
• ¼ cup water

1. Toss the cauliflower with the spices and half the lemon juice and roast on parchment at 425°F for 25 minutes. Warm the lentils.
2. Whisk the tahini, garlic, remaining lemon juice and water into a sauce.
3. Build bowls of rice, lentils, cauliflower, cucumber, tomato and onion and drizzle with the sauce.

🍅 Sun-Dried Tomato Basil Pesto

A rich, tangy pesto of sun-dried tomatoes, basil, walnuts and garlic for pasta, potatoes and toast. Makes about 1 cup.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• ¾ cup dry-packed sun-dried tomatoes (no salt added), soaked in hot water
• 1 cup fresh basil
• ⅓ cup unsalted walnuts
• 2 garlic cloves
• 1 tablespoon nutritional yeast
• 1 tablespoon balsamic vinegar
• ½ cup soaking water, as needed
• Black pepper to taste

1. Drain the tomatoes, saving the soaking water.
2. Pulse everything in a food processor, adding soaking water until spreadable.
3. Keeps 5 days in the refrigerator.

🍊 Orange-Ginger Stir-Fry Sauce

A bright, glossy sauce of fresh orange, ginger and garlic for stir-fries, tofu and rice bowls. Makes about 1 cup.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• Juice and zest of 2 oranges
• 2 Medjool dates, pitted
• 2 tablespoons rice vinegar
• 1 tablespoon grated fresh ginger
• 2 garlic cloves
• ¼ teaspoon red pepper flakes
• 1 tablespoon arrowroot powder
• ¼ cup water

1. Blend everything until smooth.
2. Pour into the stir-fry for the last 2 minutes and stir until it thickens.
3. Keeps 4 days in the refrigerator before thickening.

💗 Roasted Beet Hummus

A vibrant pink chickpea dip with roasted beet, lemon, garlic and cumin. Makes about 2 cups.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 medium beet, roasted and peeled
• 1½ cups cooked chickpeas (carton or no-salt-added, bisphenol A–free can), rinsed
• 2 tablespoons tahini
• Juice of 1 lemon
• 1 garlic clove
• ½ teaspoon ground cumin
• 3 tablespoons water

1. Roast the beet wrapped in parchment at 400°F for 45 minutes, then cool and peel.
2. Blend everything until very smooth.
3. Serve with vegetables or salt-free whole-grain crackers.

🌴 Almond Butter Stuffed Dates

Soft Medjool dates filled with almond butter and topped with cinnamon and a toasted almond, a three-minute treat. Makes 12 dates.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 12 Medjool dates
• ¼ cup unsalted almond butter
• 12 unsalted almonds, toasted
• Cinnamon to sprinkle
• 1 teaspoon cacao nibs (optional)

1. Slit each date and remove the pit.
2. Fill with about 1 teaspoon almond butter and press in an almond.
3. Sprinkle with cinnamon and cacao nibs. Keeps 1 week in the refrigerator.

🍿 Savory Spiced Air-Popped Popcorn

Light, crunchy air-popped popcorn tossed with nutritional yeast, 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

• ½ cup popcorn kernels
• 2 tablespoons nutritional yeast
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• 1 tablespoon lime juice

1. Pop the kernels in an air popper or a covered dry pot over medium heat, shaking often.
2. Mist or toss the warm popcorn with the lime juice so the seasoning sticks.
3. Toss with the nutritional yeast and spices and serve.

🫐 Blueberry Oat Crumble Bars

Jammy blueberry bars between two layers of buttery-tasting oat and almond crumble, sweetened only with dates. Makes 12 bars.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 cups rolled oats
• 1 cup almond flour
• 12 Medjool dates, pitted and soaked
• ¼ cup unsalted almond butter
• 1 teaspoon cinnamon
• 1 teaspoon vanilla extract
• 3 cups blueberries
• 2 tablespoons chia seeds
• Juice of ½ lemon

1. Heat the oven to 350°F and line an 8-inch square pan with parchment.
2. Pulse the oats, almond flour, 10 of the dates, almond butter, cinnamon and vanilla into a crumbly dough. Press two thirds into the pan. Mash the blueberries with the remaining 2 dates, chia and lemon and spread on top.
3. Crumble the rest of the dough over the berries and bake 35 minutes. Cool completely before cutting.

🍐 Spiced Pear Oat Crisp

Tender baked pears with ginger and cardamom under a crunchy oat, pecan and date topping. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 5 ripe pears, sliced
• 1 tablespoon lemon juice
• 1 teaspoon grated fresh ginger
• ½ teaspoon ground cardamom
• 1 teaspoon cinnamon
• 1 tablespoon arrowroot powder
• 1½ cups rolled oats
• ½ cup unsalted pecans
• 8 Medjool dates, pitted
• 2 tablespoons unsweetened applesauce

1. Heat the oven to 375°F. Toss the pears with the lemon, ginger, cardamom, half the cinnamon and the arrowroot and spread in a baking dish.
2. Pulse the oats, pecans, dates, applesauce and remaining cinnamon into a crumbly topping and scatter over the pears.
3. Bake 35 to 40 minutes, until bubbling and golden.

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.