🌿 The Garden Table™ · Recipe by Kitchen Monk (original)
A colorful no-cook salad of edamame, black beans, corn, and tomatoes. It packs well for lunch or a shift.
⏱️ About 10 min active, once the frozen edamame and corn are thawed (overnight in the fridge, or a few minutes under cool running water) · 🍽️ Makes 2 servings; one serving is half the bowl · 🥗 No cook · ✅ SOS-free as written · 🧮 Nutrition estimated · ⏳ Not yet kitchen-tested · 🩺 Not reviewed by a registered dietitian
🥗🫛🌽
Kitchen Monk illustration, not a photo of this recipe.
🧺 Ingredients (2 servings)
- ☐ 1 cup frozen shelled edamame, thawed
- ☐ 1½ cups Kitchen Monk black beans, canned, drained and rinsed
- ☐ 1 cup frozen corn, thawed
- ☐ 1 cup Kitchen Monk diced tomatoes (canned), drained
- ☐ 1 lime, juiced · 1 tsp ground cumin · ½ tsp garlic powder
- ☐ Fresh cilantro, if you like it
🍽️ Make more or fewer servings
½× · 1 serving
½ cup thawed edamame · ¾ cup drained black beans · ½ cup thawed corn · ½ cup drained diced tomatoes · ½ lime · ½ tsp cumin · ¼ tsp garlic powder.
2× · 4 servings
2 cups thawed edamame · 3 cups drained black beans (about 2 cans) · 2 cups thawed corn · 2 cups drained diced tomatoes · 2 limes · 2 tsp cumin · 1 tsp garlic powder.
3× · 6 servings
3 cups thawed edamame · 4½ cups drained black beans (about 3 cans) · 3 cups thawed corn · 3 cups drained diced tomatoes · 3 limes · 1 tbsp cumin · 1½ tsp garlic powder. Use your largest bowl.
👩🍳 Steps
- Toss the thawed edamame, black beans, thawed corn, and drained tomatoes in a bowl.
- Add the lime juice, cumin, and garlic powder. Stir in cilantro if using.
- Eat now, or chill 20 minutes for more flavor.
🍳 Equipment: a large bowl. 🎥 Video: none yet.
🧮 Nutrition per serving (half the bowl)
| ⚡ Energy | about 355 kcal |
| 💪 Protein | about 24 g |
| 🌾 Fiber | about 18 g |
| 🍞 Carbohydrate | about 57 g |
| 🫒 Fat | about 5.5 g |
| 🧂 Sodium | about 20 mg |
| Vitamins and minerals | not yet calculated |
Estimated with USDA FoodData Central; the edamame entry is being rechecked for the thawed, uncooked state. Standard calories, never reduced for fiber. No vitamin B12. How we calculate
🔄 Swaps, allergens, and storage
⚠️ Contains soy (edamame). No soy? Use chickpeas instead (untested; changes nutrition). Add a piece of fruit or 1 cup cooked brown rice for a bigger meal. Refrigerate; keeps 3 days. Keep packed salads cold.
📋 Kitchen Monk original (KM-R005), 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
