Free Kitchen Monk™ SOS-free versions: no added salt, oil, or sugar. Whole fruit provides sweetness where used; fruit still contains naturally occurring sugars. Nuts, seeds, tofu, and tempeh can contain naturally occurring fat. SOS-free does not mean sodium-free, sugar-free, or fat-free.
These independently written adaptations are inspired by the credited public recipes. They are not kitchen-tested; texture, yield, and cooking time may vary. Nutrition calculations and dietitian review are pending. The original recipes’ nutrition panels do not apply to these changed versions. No institutional endorsement is implied.
Select packaged ingredients without added salt, oil, or sugar; “low sodium” alone does not meet this recipe standard. Check allergens and use ingredients appropriate for your individual care plan. Refrigerate perishable food promptly; follow ingredient-package cooking instructions.
Find Kitchen Monk SOS-free versions in the shared Recipe Box · Open grocery list. These new recipes currently require manual grocery entry; automatic quantities have not been configured.
Choose a recipe
- Tempeh Sloppy Bowls
- Tofu and Potato Ranchero Bowls
- Whole-Fruit Citrus Ambrosia
- Autumn Squash and Kidney Bean Stew
- Berry–Banana Overnight Oats
- Fennel–Cumin Tempeh Strips
- Broccoli–Chickpea Lemon Bowls
- Lentil, Cucumber and Basil Salad
- Green Lentil and Herb Hummus
- Mushroom and Soba Soup
- Asparagus with Tarragon and Pecans
- Double-Garlic Braised Greens
Tempeh Sloppy Bowls — Kitchen Monk™ SOS-free version
Yield: 4 servings · Equipment: Stovetop
Original inspiration: Robyn Webb; The Get Healthy, Go Vegan Cookbook by Neal Barnard, MD; published by PCRM. Read the original recipe.
What changed: Replaces ketchup, agave, Worcestershire sauce, mustard, and buns with unsalted tomato, whole apple, spices, and brown rice.
Ingredients
- 1 small onion, diced
- 1 green bell pepper, diced
- 8 oz plain tempeh, crumbled; no added salt, oil, or sugar
- 1 cup no-salt-added tomato sauce
- 2 tablespoons no-salt-added tomato paste
- 1 small sweet apple, finely grated
- 1 tablespoon apple cider vinegar, without added sweetener
- ½ teaspoon garlic powder, not garlic salt
- ½ teaspoon smoked paprika
- ½–1 cup water, as needed
- 2 cups cooked brown rice, prepared without salt or oil
Steps
- Soften onion and pepper in a covered skillet with ¼ cup water; add splashes of water if the pan dries.
- Add tempeh, remaining ingredients except rice, and ¼ cup water. Follow tempeh package cooking requirements; simmer gently for about 20 minutes, stirring and adding water as needed.
- Divide rice and thickened tempeh mixture among four bowls.
Allergen notes: Soy (tempeh). Check package labels and cross-contact information for your needs.
Status: Written SOS-free adaptation; not kitchen-tested. Nutrition estimate pending.
Tofu and Potato Ranchero Bowls — Kitchen Monk™ SOS-free version
Yield: 4 servings · Equipment: Stovetop and steamer
Original inspiration: Jason Wyrick; 21-Day Weight Loss Kickstart by Neal Barnard, MD; published by PCRM. Read the original recipe.
What changed: Omits salt and salted salsa; replaces tortillas with brown rice and freshly chopped tomato.
Ingredients
- 8 oz plain extra-firm tofu, drained
- 1 medium Yukon Gold potato, diced
- 2 cups cooked brown rice, without salt or oil
- 2 Roma tomatoes, diced
- 3 tablespoons chopped cilantro
- 2 tablespoons lime juice
- ½ teaspoon ground cumin
- ½ teaspoon turmeric
- ¼ teaspoon pure ground chili, optional
- ¼ cup water, plus more for steaming
Steps
- Steam potato until easily pierced, about 10–15 minutes depending on cube size.
- Crumble tofu into a nonstick skillet with ¼ cup water, cumin, turmeric, and optional chili. Heat thoroughly, then fold in potato.
- Mix tomatoes, cilantro, and lime. Divide rice, tofu-potato mixture, and fresh tomato topping into four bowls.
Allergen notes: Soy (tofu). Check package labels and cross-contact information for your needs.
Status: Written SOS-free adaptation; not kitchen-tested. Nutrition estimate pending.
Whole-Fruit Citrus Ambrosia — Kitchen Monk™ SOS-free version
Yield: 4 servings · Equipment: Knife and mixing bowl
Original inspiration: 21-Day Vegan Kickstart; published by PCRM. Read the original recipe.
What changed: Uses whole orange instead of juice concentrate and fresh grapes instead of commonly sweetened dried cranberries; omits extract.
Ingredients
- 2 oranges, peeled and chopped
- 2 cups fresh pineapple pieces
- 1 banana, sliced
- ½ cup seedless grapes, halved
- ¼ cup unsweetened shredded coconut, with no added oil
Steps
- Place chopped oranges in a bowl and lightly press a few pieces with a fork to release juice.
- Fold in pineapple, grapes, coconut, and banana. Serve promptly or chill covered. Add banana just before serving if preparing ahead.
Allergen notes: Coconut is included; omit if unsuitable. Check package labels and cross-contact information for your needs.
Status: Written SOS-free adaptation; not kitchen-tested. Nutrition estimate pending.
Autumn Squash and Kidney Bean Stew — Kitchen Monk™ SOS-free version
Yield: 4 servings · Equipment: Stovetop and large pot
Original inspiration: Jennifer Raymond, MS, RD; Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, RD; published by PCRM. Read the original recipe.
What changed: Removes soy sauce; uses no-salt-added tomatoes and beans, plain frozen corn, and lime for brightness.
Ingredients
- 1 onion, chopped
- 1 red bell pepper, chopped
- 4 garlic cloves, minced
- 4 cups peeled butternut squash in small cubes
- 1 can (15 oz) no-salt-added crushed tomatoes
- 1 can (15 oz) no-salt-added kidney beans, drained and rinsed
- 2 cups plain frozen corn
- 1½ teaspoons dried oregano
- ½ teaspoon ground cumin
- ½ teaspoon pure ground chili, optional
- 2 cups water, plus more as needed
- 1 tablespoon lime juice
Steps
- Cook onion, pepper, and garlic in a covered pot with ½ cup water until softened.
- Stir in squash, tomatoes, seasonings, and remaining water. Simmer covered until squash is tender, about 20–30 minutes.
- Add beans and corn; simmer until hot throughout. Finish with lime and adjust thickness with water.
Allergen notes: Check packaged tomatoes, beans, and spices. Check package labels and cross-contact information for your needs.
Status: Written SOS-free adaptation; not kitchen-tested. Nutrition estimate pending.
Berry–Banana Overnight Oats — Kitchen Monk™ SOS-free version
Yield: 2 servings · Equipment: Mixing bowl and refrigerator
Original inspiration: Dreena Burton; Dr. Neal Barnard’s Cookbook for Reversing Diabetes; published by PCRM. Read the original recipe.
What changed: Replaces syrup or coconut nectar with mashed banana; omits optional salt and uses plant milk without added salt, oil, or sugar.
Ingredients
- 1 cup rolled oats
- 1 cup fresh berries, washed
- 1 ripe banana, mashed
- 1 cup unsweetened plant milk with no added salt or oil, or water
- 1½ teaspoons chia seeds
- 2–4 tablespoons additional water, if needed
Steps
- Stir all ingredients together in a covered container and refrigerate overnight.
- Before serving, stir again and loosen with water to the texture you prefer. Divide into two portions. Follow package instructions if using berries that require cooking.
Allergen notes: Oats; check plant-milk ingredients. Use certified gluten-free oats when required. Check package labels and cross-contact information for your needs.
Status: Written SOS-free adaptation; not kitchen-tested. Nutrition estimate pending.
Fennel–Cumin Tempeh Strips — Kitchen Monk™ SOS-free version
Yield: 4 small side servings · Equipment: Stovetop and oven
Original inspiration: Rising Flour Café, Asheville, NC; The Best in the World, edited by Neal Barnard, MD; published by PCRM. Read the original recipe.
What changed: Omits soy sauce and oil; adds lemon and smoked paprika. This version has a different flavor and will not reproduce bacon.
Ingredients
- 8 oz plain tempeh, thinly sliced; no added salt, oil, or sugar
- 1 teaspoon fennel seeds, lightly crushed
- 1 teaspoon cumin seeds, lightly crushed
- 3 garlic cloves, minced
- ½ teaspoon smoked paprika
- ⅛ teaspoon ground black pepper
- 1 cup water
- 1 tablespoon lemon juice
Steps
- Simmer tempeh with water, spices, garlic, and lemon for 15–20 minutes, following any longer package cooking requirement.
- Transfer strips to a silicone-lined tray. Bake at 375°F for 15–25 minutes, turning once, until edges firm and brown; watch closely near the end. No broiler or oil is needed.
Allergen notes: Soy (tempeh); some tempeh contains grains. Check package labels and cross-contact information for your needs.
Status: Written SOS-free adaptation; not kitchen-tested. Nutrition estimate pending.
Broccoli–Chickpea Lemon Bowls — Kitchen Monk™ SOS-free version
Yield: 4 servings · Equipment: Steamer and blender or potato masher
Original inspiration: Jennifer Raymond, MS, RD; Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, MS, RD; published by PCRM. Read the original recipe.
What changed: Replaces tortillas and salted salsa with brown rice and fresh tomato; uses no-salt-added beans and plain roasted pepper.
Ingredients
- 4 cups broccoli florets and peeled, sliced stems
- 1 can (15 oz) no-salt-added chickpeas, drained and rinsed
- ½ cup home-roasted red pepper, without salt or oil
- 2 tablespoons tahini made only from sesame seeds
- 3 tablespoons lemon juice
- 2–4 tablespoons water
- 2 cups cooked brown rice, without salt or oil
- 1 tomato, diced
Steps
- Steam broccoli until the stems are tender.
- Blend or thoroughly mash chickpeas, pepper, tahini, lemon, and enough water for a thick sauce.
- Arrange rice and broccoli in four bowls; spoon sauce over each and finish with diced tomato.
Allergen notes: Sesame (tahini). Check package labels and cross-contact information for your needs.
Status: Written SOS-free adaptation; not kitchen-tested. Nutrition estimate pending.
Lentil, Cucumber and Basil Salad — Kitchen Monk™ SOS-free version
Yield: 4 servings · Equipment: Stovetop, colander, mixing bowl and refrigerator
Original inspiration: Dora Stone of Dora’s Table; published by PCRM. Read the original recipe.
What changed: Omits olives and optional salt; uses balsamic vinegar without added sugar or salt.
Ingredients
- 1 cup dry brown or green lentils, sorted and rinsed
- 3 cups water, plus more if needed
- 1 cup diced tomato
- 1 cup diced cucumber
- 1 cup diced red or orange bell pepper
- 1 garlic clove, finely minced
- 1 tablespoon chopped fresh basil
- ¼ cup balsamic vinegar with no added sugar or salt
Steps
- Simmer lentils in water for about 20–30 minutes until tender, adding water if needed; drain.
- Spread cooked lentils in a shallow container and refrigerate promptly to cool.
- Toss cooled lentils with vegetables, garlic, basil, and vinegar. Serve chilled.
Allergen notes: Check vinegar ingredients. Check package labels and cross-contact information for your needs.
Status: Written SOS-free adaptation; not kitchen-tested. Nutrition estimate pending.
Green Lentil and Herb Hummus — Kitchen Monk™ SOS-free version
Yield: Approximately 4 cups; 16 small dip portions · Equipment: Stovetop, colander and food processor
Original inspiration: Tim Chin; published by Harvard’s The Nutrition Source. Read the original recipe.
What changed: Omits salt, olives, and olive-oil garnish; blends with water and uses lemon-dressed herbs.
Ingredients
- 1¼ cups dry green lentils, sorted and rinsed
- 5 cups water for cooking, plus more as needed
- ½ cup lemon juice, plus 2 teaspoons for herbs
- 4 garlic cloves
- ⅔ cup tahini made only from sesame seeds
- ¼ teaspoon ground cumin
- ¾ cup chopped parsley
- ½ cup chopped dill
- 2 tablespoons unsalted pumpkin seeds
- 2 tablespoons unsalted sunflower seeds
- 2–6 tablespoons water for blending
Steps
- Simmer lentils until very soft, about 25–35 minutes; add water as needed, then drain.
- Process lentils, ½ cup lemon, garlic, tahini, and cumin, adding blending water until smooth.
- Mix herbs with remaining lemon. Spoon over hummus with seeds. Serve with raw vegetables.
Allergen notes: Sesame (tahini) and seeds. Check package labels and cross-contact information for your needs.
Status: Written SOS-free adaptation; not kitchen-tested. Nutrition estimate pending.
Mushroom and Soba Soup — Kitchen Monk™ SOS-free version
Yield: 4 servings · Equipment: Stovetop and two pots
Original inspiration: Tim Chin; published by Harvard’s The Nutrition Source. Read the original recipe.
What changed: Uses a stovetop method; omits oil, salt, soy sauce, wine, and kombu. Added mushrooms and lemon provide flavor; this is not a direct pressure-cooker substitution.
Ingredients
- 12 oz cultivated cremini or button mushrooms, sliced
- ½ oz dried shiitake mushrooms
- 2 garlic cloves, minced
- 6 cups water, plus water for noodles
- 8 oz buckwheat soba noodles, with no added salt or oil
- 2 scallions, sliced
- 4 radishes, thinly sliced
- 1 tablespoon lemon juice
- ⅛ teaspoon ground black pepper
Steps
- Simmer fresh and dried mushrooms, garlic, water, and pepper for about 30 minutes, until mushrooms are fully cooked and dried pieces tender.
- Cook noodles separately according to their package, without adding salt; drain.
- Divide noodles among bowls, add mushroom soup, and finish with scallions, radishes, and lemon. Use cultivated mushrooms, not unidentified foraged mushrooms.
Allergen notes: Soba may contain wheat; choose buckwheat-only noodles when needed. Check package labels and cross-contact information for your needs.
Status: Written SOS-free adaptation; not kitchen-tested. Nutrition estimate pending.
Asparagus with Tarragon and Pecans — Kitchen Monk™ SOS-free version
Yield: 4 side servings · Equipment: Stovetop and skillet
Original inspiration: Mollie Katzen; published by Harvard’s The Nutrition Source. Read the original recipe.
What changed: Removes oil, sugar or honey, and salt. Uses a water-steaming method and unsweetened balsamic vinegar.
Ingredients
- 1½ lb asparagus, tough ends removed, cut into short pieces
- 2 tablespoons balsamic vinegar, without added sugar or salt
- ¼ cup raw unsalted pecans, chopped
- 2 teaspoons minced garlic
- 1 tablespoon chopped fresh tarragon, or 1 teaspoon dried
- ¼ cup water, plus more as needed
- Black pepper, to taste
Steps
- Lightly toast pecans in a dry skillet, moving them often; remove before they darken.
- Add asparagus and water to the skillet, cover, and steam until tender-crisp, about 4–7 minutes.
- Stir in garlic and cook one minute. Turn off heat; add vinegar, tarragon, pepper, and pecans.
Allergen notes: Tree nuts (pecans). Check package labels and cross-contact information for your needs.
Status: Written SOS-free adaptation; not kitchen-tested. Nutrition estimate pending.
Double-Garlic Braised Greens — Kitchen Monk™ SOS-free version
Yield: 4 side servings · Equipment: Oven, covered baking dish and stovetop
Original inspiration: Mollie Katzen / Harvard University Dining Services; published by Harvard’s The Nutrition Source. Read the original recipe.
What changed: Omits olive oil and salt; roasts garlic in a covered dish with water and braises greens with water.
Ingredients
- 2 garlic bulbs, tops trimmed to expose cloves
- 1 lb washed kale, chard, or mixed cooking greens, tough stems removed and leaves chopped
- 1 teaspoon minced fresh garlic
- ½ cup water, divided, plus more as needed
- 1 tablespoon lemon juice
Steps
- Place garlic bulbs cut-side up in a small covered ovenproof dish with ¼ cup water. Roast at 375°F for 35–50 minutes until soft, checking water; cool and squeeze out cloves.
- Braise greens in a covered skillet with remaining water until tender, stirring occasionally and adding water as needed.
- Stir in fresh and roasted garlic. Cook another minute and finish with lemon.
Allergen notes: No major allergen ingredient specified; check any substitutions. Check package labels and cross-contact information for your needs.
Status: Written SOS-free adaptation; not kitchen-tested. Nutrition estimate pending.
