🌱 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.

🌽 Savory Breakfast Grits with Black-Eyed Peas and Greens

Creamy stone-ground grits topped with smoky black-eyed peas, wilted collards and fresh tomato. Makes 3.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• ¾ cup stone-ground corn grits
• 3 cups water
• ½ cup unsweetened soy milk
• 1 tablespoon nutritional yeast
• 1½ cups cooked black-eyed peas (carton or no-salt-added, bisphenol A–free can), rinsed
• 3 cups chopped collard greens
• ½ teaspoon smoked paprika
• ½ teaspoon garlic powder
• 1 tomato, diced
• Black pepper to taste

1. Whisk the grits into the boiling water, lower the heat and simmer 20 to 25 minutes, stirring often.
2. Stir in the soy milk and nutritional yeast.
3. Meanwhile cook the collards with a splash of water for 6 minutes, then add the black-eyed peas, paprika and garlic powder and warm through.
4. Spoon the greens and peas over the grits and top with tomato and pepper.

🥕 Carrot Cake Overnight Oats

Grated carrot, raisins, dates and warm spices soaked overnight in oats for a ready-to-eat breakfast. 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
• ½ cup finely grated carrot
• 2 Medjool dates, finely chopped
• 2 tablespoons raisins
• 1 tablespoon chia seeds
• 1 teaspoon cinnamon
• ¼ teaspoon ground ginger
• Pinch of nutmeg
• 2 tablespoons chopped unsalted walnuts

1. Stir everything except the walnuts together in a jar.
2. Cover and refrigerate overnight, or at least 4 hours.
3. Top with walnuts before serving.

🧇 Oat and Banana Waffles

Crisp-edged waffles made from blended oats, ripe banana and soy milk, cooked in a nonstick waffle iron. Makes 4 waffles.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 cups rolled oats
• 2 ripe bananas
• 1¼ cups unsweetened soy milk
• 1 tablespoon ground flaxseed
• 1 teaspoon baking powder (aluminum-free)
• 1 teaspoon cinnamon
• 1 teaspoon vanilla extract
• Fresh berries for serving

1. Blend all ingredients except the berries until smooth, then rest the batter 10 minutes to thicken.
2. Heat a nonstick waffle iron and cook each waffle 6 to 8 minutes, until it releases easily.
3. Serve with fresh berries.

🍲 Moroccan Harira-Style Chickpea and Lentil Soup

A warmly spiced tomato soup of chickpeas, red lentils, celery and fresh herbs, finished with lemon. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 onion, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground ginger
• 1 teaspoon turmeric
• ½ teaspoon cinnamon
• 3 cups diced tomatoes (carton or no-salt-added, bisphenol A–free can)
• ¾ cup red lentils, rinsed
• 1½ cups cooked chickpeas (carton or no-salt-added, bisphenol A–free can), rinsed
• 6 cups water or Kitchen Monk vegetable broth
• ½ cup chopped cilantro
• ½ cup chopped parsley
• Juice of 1 lemon

1. Cook the onion and celery with splashes of water for 6 minutes, then add the garlic and spices for 1 minute.
2. Add the tomatoes, lentils, chickpeas and water and simmer 25 minutes, until the lentils dissolve.
3. Stir in the herbs and lemon juice.

🌶️ Roasted Poblano and Corn Soup

Charred poblano peppers and sweet corn blended with potato and white beans into a smoky, creamy soup. Makes 5.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 3 poblano peppers
• 1 onion, diced
• 3 garlic cloves
• 4 cups corn kernels, fresh or frozen
• 1 potato, diced
• 1½ cups cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 5 cups water or Kitchen Monk vegetable broth
• 1 teaspoon ground cumin
• Juice of 1 lime
• Chopped cilantro for serving

1. Char the poblanos under the broiler, turning, until blackened; cover 10 minutes, then peel, seed and chop.
2. Cook the onion and garlic with splashes of water for 5 minutes.
3. Add 3 cups corn, the potato, beans, cumin and water and simmer 20 minutes.
4. Blend with the poblanos until smooth, stir in the remaining corn and lime, and top with cilantro.

🍜 Ginger Shiitake Noodle Soup

A clear, gingery broth with shiitake mushrooms, brown rice noodles, bok choy and green onions. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 8 cups water
• 1 piece kombu (about 4 inches)
• 2-inch piece ginger, sliced
• 4 garlic cloves, smashed
• 6 ounces shiitake mushrooms, sliced
• 1 carrot, thinly sliced
• 4 ounces brown rice noodles (no added salt)
• 3 heads baby bok choy, quartered
• 1 tablespoon unseasoned rice vinegar
• 3 green onions, sliced
• Red pepper flakes to taste

1. Simmer the water, kombu, ginger and garlic 20 minutes, then strain out the solids.
2. Add the mushrooms and carrot and simmer 8 minutes.
3. Add the noodles and bok choy and cook until the noodles are tender.
4. Stir in the vinegar and top with green onions and pepper flakes.

🥗 Warm Lentil and Roasted Beet Salad with Orange

French green lentils and roasted beets tossed with orange segments, arugula and a mustard-orange dressing. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup French green lentils, rinsed
• 3 medium beets, peeled and cubed
• 2 oranges, segmented, plus juice of 1 more
• 1 tablespoon Dijon-style mustard (no added salt)
• 1 tablespoon red wine vinegar
• 1 Medjool date, soaked
• 4 cups arugula
• ¼ red onion, thinly sliced
• 2 tablespoons chopped unsalted pistachios

1. Roast the beets on parchment at 400°F for 35 minutes, until tender.
2. Simmer the lentils in water 20 to 25 minutes, until just tender, then drain.
3. Blend the orange juice, mustard, vinegar and date into a dressing.
4. Toss the warm lentils and beets with the dressing, then fold in the arugula, orange, onion and pistachios.

🍉 Watermelon, Cucumber and Mint Salad

A cooling summer salad of watermelon, cucumber, red onion and fresh mint with lime. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 4 cups cubed watermelon
• 1 English cucumber, diced
• ¼ red onion, thinly sliced
• ¼ cup chopped fresh mint
• 2 tablespoons chopped basil
• Juice of 2 limes
• Pinch of chili powder (no added salt)

1. Combine the watermelon, cucumber and onion in a bowl.
2. Add the herbs and lime juice and toss gently.
3. Dust with chili powder and serve cold.

🥧 Lentil Shepherd’s Pie with Mashed Potato Topping

Brown lentils, mushrooms and vegetables in a thyme gravy, baked under a fluffy potato topping. Makes 6.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2½ pounds Yukon Gold potatoes, peeled and cubed
• ½ cup unsweetened soy milk
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 8 ounces mushrooms, chopped
• 3 garlic cloves, minced
• 1 cup brown lentils, rinsed
• 3 cups water or Kitchen Monk vegetable broth
• 2 tablespoons tomato paste (carton or no-salt-added, bisphenol A–free can)
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 cup frozen peas
• 1 tablespoon cornstarch or arrowroot mixed with 2 tablespoons water

1. Boil the potatoes until tender, then mash with the soy milk.
2. Cook the onion, carrots, celery and mushrooms with splashes of water for 10 minutes; add the garlic.
3. Add the lentils, water, tomato paste and herbs and simmer 25 minutes, until the lentils are tender.
4. Stir in the peas and the starch mixture and cook until thick.
5. Spread in a baking dish, top with the potatoes and bake at 400°F for 20 minutes.

🍆 Szechuan-Style Eggplant and Tofu

Tender eggplant and baked tofu in a garlicky, gingery chili sauce sweetened with dates, served over brown rice. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 Chinese eggplants, cut into batons
• 14 ounces extra-firm tofu, pressed and cubed
• 4 garlic cloves, minced
• 1 tablespoon grated ginger
• 2 Medjool dates, soaked
• 3 tablespoons unseasoned rice vinegar
• 1 tablespoon tomato paste (carton or no-salt-added, bisphenol A–free can)
• ½ cup water
• 1 teaspoon crushed Szechuan peppercorns
• 1 teaspoon red pepper flakes
• 1 tablespoon cornstarch
• 3 green onions, sliced
• Cooked brown rice for serving

1. Bake the tofu cubes on parchment at 425°F for 25 minutes, turning once.
2. Steam the eggplant 8 minutes, until soft.
3. Blend the dates, vinegar, tomato paste, water and cornstarch into a sauce.
4. Cook the garlic, ginger, peppercorns and pepper flakes with a splash of water for 1 minute, add the sauce and stir until thick.
5. Fold in the eggplant and tofu, top with green onions, and serve over rice.

🫔 Black Bean and Mushroom Enchiladas Verdes

Corn tortillas rolled around black beans, mushrooms and spinach and baked under a tangy tomatillo sauce. Makes 5.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 pound tomatillos, husked
• 1 jalapeño
• ½ onion
• 3 garlic cloves
• ½ cup cilantro
• Juice of 1 lime
• 8 ounces mushrooms, chopped
• 3 cups cooked black beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 3 cups baby spinach
• 1 teaspoon ground cumin
• 10 corn tortillas (no added salt or oil)

1. Broil the tomatillos, jalapeño, onion and garlic until charred, then blend with the cilantro and lime.
2. Cook the mushrooms with splashes of water for 8 minutes, then add the beans, spinach and cumin.
3. Warm the tortillas, fill and roll them, and set seam-side down in a baking dish.
4. Pour the sauce over and bake at 375°F for 20 minutes.

🍝 Spaghetti Squash with Lentil Marinara

Roasted spaghetti squash strands topped with a hearty red lentil and basil tomato sauce. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 large spaghetti squash, halved and seeded
• 1 onion, diced
• 4 garlic cloves, minced
• 3½ cups crushed tomatoes (carton or no-salt-added, bisphenol A–free can)
• ½ cup red lentils, rinsed
• 1 cup water
• 1 teaspoon dried oregano
• ½ teaspoon red pepper flakes
• ¼ cup chopped fresh basil
• 2 tablespoons nutritional yeast

1. Roast the squash cut-side down on parchment at 400°F for 40 minutes, then scrape into strands.
2. Cook the onion and garlic with splashes of water for 5 minutes.
3. Add the tomatoes, lentils, water, oregano and pepper flakes and simmer 20 minutes.
4. Stir in the basil and serve over the squash with nutritional yeast.

🍛 Punjabi-Style Rajma Kidney Bean Curry

Kidney beans simmered in a gingery onion-tomato gravy with garam masala, served with brown basmati rice. Makes 5.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 large onion, finely diced
• 4 garlic cloves, minced
• 1 tablespoon grated ginger
• 1 green chile, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon turmeric
• 1 teaspoon garam masala
• 2½ cups crushed tomatoes (carton or no-salt-added, bisphenol A–free can)
• 4 cups cooked kidney beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 1½ cups water
• ¼ cup chopped cilantro
• Cooked brown basmati rice for serving

1. Cook the onion with splashes of water for 10 minutes, until deep golden.
2. Add the garlic, ginger, chile and ground spices for 1 minute.
3. Add the tomatoes, beans and water and simmer 25 minutes, mashing a few beans to thicken.
4. Stir in the cilantro and serve over rice.

🧀 Cauliflower and Potato Queso Sauce

A golden, nut-free cheese-style sauce of cauliflower, potato, carrot and nutritional yeast for nachos and bowls. Makes About 3 cups.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 cups cauliflower florets
• 1 Yukon Gold potato, diced
• 1 carrot, sliced
• ¼ cup nutritional yeast
• ¾ cup unsweetened soy milk
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• ½ teaspoon smoked paprika
• ½ teaspoon ground cumin
• ¼ cup diced green chiles (carton or bisphenol A–free can, no salt added)

1. Boil the cauliflower, potato and carrot 15 minutes, until very soft, then drain.
2. Blend with the remaining ingredients except the chiles until smooth.
3. Stir in the chiles and warm gently.

🥢 Date-Sweetened Teriyaki-Style Sauce

A glossy, gingery sauce of dates, garlic and rice vinegar for stir-fries and baked tofu, made without soy sauce. Makes About 1 cup.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 5 Medjool dates, soaked in ½ cup hot water
• 3 tablespoons unseasoned rice vinegar
• 2 garlic cloves
• 1 tablespoon grated ginger
• 1 tablespoon tomato paste (carton or no-salt-added, bisphenol A–free can)
• 1 teaspoon onion powder
• 1 tablespoon cornstarch or arrowroot
• ½ cup water
• 1 teaspoon toasted sesame seeds

1. Blend everything except the sesame seeds until smooth.
2. Simmer in a small pan, stirring, for 3 minutes, until glossy and thick.
3. Stir in the sesame seeds; keep refrigerated up to 5 days.

🌿 Oil-Free Chimichurri Herb Sauce

A bright parsley, oregano and garlic sauce with red wine vinegar, given body with white beans instead of oil. Makes About 1 cup.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1 cup packed parsley
• 2 tablespoons fresh oregano leaves
• 3 garlic cloves
• ¼ cup cooked white beans (carton or no-salt-added, bisphenol A–free can), rinsed
• 3 tablespoons red wine vinegar
• 2 tablespoons lemon juice
• 3 tablespoons water
• ½ teaspoon red pepper flakes
• Black pepper to taste

1. Pulse all ingredients in a food processor until finely chopped but not puréed.
2. Rest 15 minutes so the flavors meld.
3. Spoon over grilled vegetables, potatoes or beans.

🫛 Smoky Roasted Edamame

Shelled edamame roasted until crisp-chewy and tossed with smoked paprika, garlic and lime. Makes 4.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 3 cups shelled frozen edamame, thawed and patted dry
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• ¼ teaspoon cayenne
• Zest and juice of 1 lime

1. Toss the edamame with the lime juice and spices.
2. Spread on parchment and roast at 400°F for 25 to 30 minutes, shaking the pan halfway.
3. Toss with lime zest and serve warm or cool.

🍏 Apple Nachos with Peanut-Date Drizzle

Crisp apple slices layered with a peanut and date drizzle, cacao nibs and cinnamon. Makes 2.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 crisp apples, thinly sliced
• 2 tablespoons unsalted natural peanut butter
• 2 Medjool dates, soaked
• 3 tablespoons warm water
• 1 tablespoon cacao nibs
• 1 tablespoon unsweetened shredded coconut
• ½ teaspoon cinnamon

1. Blend the peanut butter, dates and water into a pourable drizzle.
2. Fan the apple slices on a plate.
3. Drizzle and sprinkle with cacao nibs, coconut and cinnamon.

🎃 Pumpkin Spice Oat Loaf

A moist, sliceable loaf of oat and whole-wheat flour with pumpkin, dates and pumpkin pie spice. Makes 1 loaf (10 slices).
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 1½ cups pumpkin purée (carton or bisphenol A–free can, no salt added)
• 8 Medjool dates, soaked and blended with ½ cup soy milk
• 2 tablespoons ground flaxseed
• 1 cup oat flour
• 1 cup whole-wheat pastry flour
• 1½ teaspoons baking powder (aluminum-free)
• ½ teaspoon baking soda
• 2 teaspoons pumpkin pie spice
• 1 teaspoon vanilla extract
• ⅓ cup chopped unsalted walnuts

1. Heat the oven to 350°F and line a loaf pan with parchment.
2. Whisk the pumpkin, date mixture, flaxseed and vanilla.
3. Stir in the flours, leavening and spice just until combined, then fold in the walnuts.
4. Bake 55 to 60 minutes, until a toothpick comes out clean; cool before slicing.

🍎 Apple-Raisin Oat Scones

Tender oat scones studded with apple and raisins, held together with almond butter and dates. Makes 8 scones.
🏷️ Kitchen Monk™ Original · written, not yet kitchen-tested · nutrition pending · 🎥 video not yet filmed

• 2 cups oat flour
• ½ cup rolled oats
• 1 teaspoon baking powder (aluminum-free)
• 1½ teaspoons cinnamon
• 4 Medjool dates, blended with ⅓ cup unsweetened applesauce
• 2 tablespoons unsalted almond butter
• ¼ cup unsweetened soy milk
• 1 apple, finely diced
• ⅓ cup raisins

1. Heat the oven to 375°F and line a sheet pan with parchment.
2. Mix the flour, oats, baking powder and cinnamon.
3. Stir in the date mixture, almond butter and soy milk to make a soft dough, then fold in the apple and raisins.
4. Pat into an 8-inch round, cut into 8 wedges, separate them on the pan and bake 20 to 22 minutes.

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.