🌿 The Garden Table™ · Recipe by Kitchen Monk (original)
Cumin-spiced black beans, corn, and tomatoes over brown rice, with a squeeze of lime.
⏱️ About 10 min if your brown rice is already cooked (cooking rice from dry adds about 45 min) · 🍽️ Makes 2 servings; one serving is half the beans and vegetables over 1 cup cooked rice · 📟 Microwave · ✅ SOS-free as written · 🧮 Nutrition estimated · ⏳ Not yet kitchen-tested · 🩺 Not reviewed by a registered dietitian
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Kitchen Monk illustration, not a photo of this recipe.
🧺 Ingredients (2 servings)
- ☐ 1½ cups Kitchen Monk black beans, canned, drained and rinsed (about one 15-oz can)
- ☐ 1 cup frozen corn, measured frozen
- ☐ 1 cup Kitchen Monk diced tomatoes (canned)
- ☐ 1 tsp ground cumin · ½ tsp salt-free chili powder
- ☐ 2 cups brown rice, already cooked
- ☐ 1 lime, for squeezing
🍽️ Make more or fewer servings
½× · 1 serving
¾ cup drained black beans · ½ cup frozen corn · ½ cup diced tomatoes · ½ tsp cumin · ¼ tsp chili powder · 1 cup cooked brown rice · ½ lime.
2× · 4 servings
3 cups drained black beans (about 2 cans) · 2 cups frozen corn · 2 cups diced tomatoes · 2 tsp cumin · 1 tsp chili powder · 4 cups cooked brown rice · 2 limes. Microwave the bean mixture in two batches of about 4 cups for even heating.
3× · 6 servings
4½ cups drained black beans (about 3 cans) · 3 cups frozen corn · 3 cups diced tomatoes · 1 tbsp cumin · 1½ tsp chili powder · 6 cups cooked brown rice · 3 limes. Heat in batches, or warm on the stove in a large pot.
👩🍳 Steps
- Combine the black beans, corn, tomatoes, cumin, and chili powder in a microwave-safe bowl.
- Cover and microwave until hot, 3–4 minutes, stirring once.
- Spoon over the cooked brown rice and squeeze lime on top.
🍳 Equipment: microwave and a covered microwave-safe bowl. 🎥 Video: none yet.
🧮 Nutrition per serving (half the recipe, with 1 cup rice)
| ⚡ Energy | about 475 kcal |
| 💪 Protein | about 20 g |
| 🌾 Fiber | about 18 g |
| 🍞 Carbohydrate | about 96 g |
| 🫒 Fat | about 3 g |
| 🧂 Sodium | about 25 mg |
| Vitamins and minerals | not yet calculated |
Estimated with USDA FoodData Central; corn and beans are being rechecked by measured weight. Standard calories, never reduced for fiber. Lime not counted. No vitamin B12. How we calculate
🔄 Swaps, allergens, and storage
A microwaved potato instead of rice works (changes nutrition). Pinto or kidney beans also work (untested). None of the major food allergens as written. A complete meal as written. Refrigerate within 2 hours; eat within 3–4 days.
📋 Kitchen Monk original (KM-R004), written with AI assistance for Nathanael Elijah Smith, MSN, APRN, FNP-C, DipACLM. Not yet kitchen-tested or dietitian-reviewed; general education, not medical advice. 🖨️ Print or share from your browser’s menu. Updated October 4, 2026. Report a problem · All Garden Table recipes
