Find something nourishing to cook today. Start with one meal, check the portion, and grow from there. Free, with no account needed to browse.
👋 Where would you like to start?
🔎 Looking for something specific? Use your browser’s Find on Page (on a phone: Share menu, then Find on Page) and type an ingredient like “lentils.”
🌿 Kitchen Monk recipes (9)
All 9 are Kitchen Monk originals, SOS-free as written, with nutrition estimated per serving (being rechecked by weight). None is kitchen-tested or dietitian-reviewed yet. Pictures are Kitchen Monk illustrations, not photos.
🍲
One-Pot Lentil Soup
By Kitchen Monk · ⏱️ 35 min · 🍽️ 3 servings · 🍲 one pot, freezes well · 💪 about 20 g protein · 🌾 fiber being rechecked · ✅ SOS-free as written · 🏠 Hosted here
🫛
Edamame & Rice Bowl
By Kitchen Monk · ⏱️ 7 min with frozen cooked rice · 🍽️ 1 serving · 📟 microwave · 💪 about 29 g protein · 🌾 about 20 g fiber · ✅ SOS-free as written · ⚠️ soy · 🏠 Hosted here
🥦
Lentil & Broccoli Smash Potato
By Kitchen Monk · ⏱️ 10 min with cooked lentils · 🍽️ 1 serving · 📟 microwave · 💪 about 28 g protein · 🌾 about 25 g fiber · ✅ SOS-free as written · 🏠 Hosted here
🌽
Black Bean & Corn Bowl
By Kitchen Monk · ⏱️ 10 min with cooked rice · 🍽️ 2 servings · 📟 microwave · 💪 about 20 g protein · 🌾 about 18 g fiber · ✅ SOS-free as written · 🏠 Hosted here
🍜
Rescue Soup
By Kitchen Monk · ⏱️ 10 min with cooked rice · 🍽️ 2 servings · 🍲 one pot · 💪 about 21 g protein · 🌾 about 21 g fiber · ✅ SOS-free as written · 🏠 Hosted here
🥔
Rescue Potato
By Kitchen Monk · ⏱️ 10 min · 🍽️ 1 serving · 📟 microwave · 💪 about 21 g protein · 🌾 about 20 g fiber · ✅ SOS-free as written · 🏠 Hosted here
🥗
Edamame Black Bean Fiesta Salad
By Kitchen Monk · ⏱️ 10 min once thawed · 🍽️ 2 servings · 🥗 no cook · 💪 about 24 g protein · 🌾 about 18 g fiber · ✅ SOS-free as written · ⚠️ soy · 🏠 Hosted here
🥬
No-Cook Chickpea Lettuce Wraps
By Kitchen Monk · ⏱️ 10 min · 🍽️ 2 servings · 🥗 no cook · 💪 about 12 g protein · 🌾 about 11 g fiber · ✅ SOS-free as written · 🏠 Hosted here
🌅
Hemp-Topped Oats
By Kitchen Monk · ⏱️ 5 min · 🍽️ 1 serving · 🌅 breakfast · 📟 microwave · 💪 about 15 g protein · 🌾 about 7 g fiber · ✅ SOS-free as written · 🏠 Hosted here
⏱️ I have 10 minutes
Hemp-Topped Oats (5 min) · Edamame & Rice Bowl (7 min, frozen cooked rice) · Chickpea Lettuce Wraps (10 min) · Rescue Potato (10 min) · Rescue Soup (10 min, cooked rice) · Black Bean & Corn Bowl (10 min, cooked rice) · Smash Potato (10 min, cooked lentils) · Fiesta Salad (10 min once thawed). Times marked “cooked rice” or “cooked lentils” assume you made those ahead or bought them ready.
🥗 I don’t want to cook
No-Cook Chickpea Lettuce Wraps · Edamame Black Bean Fiesta Salad (thaw the frozen vegetables first).
🫘 I have beans
Chickpeas: Lettuce Wraps, Rescue Soup. Black beans: Black Bean & Corn Bowl, Fiesta Salad, Rescue Potato. Lentils: Lentil Soup (dry), Smash Potato (cooked).
👤 I’m cooking for one
Single-serving recipes: Hemp-Topped Oats · Edamame & Rice Bowl · Rescue Potato · Smash Potato. Cook once, eat twice: Lentil Soup makes 3 servings and freezes well.
📟 I only have a microwave
Hemp-Topped Oats · Edamame & Rice Bowl · Black Bean & Corn Bowl · Rescue Potato · Smash Potato · Rescue Soup (microwave option). The two no-cook recipes need no heat at all.
🌿 Explore Chef Robin Jeep’s Garden Table
Chef Robin Jeep — Our Flourishing Culinary SHERO · Chief Culinary Guardian. Her newest recipes and cooking videos, straight from her own site. Robin’s credit appears only on recipes she created; she hasn’t reviewed the Kitchen Monk recipes above.
🗂️ The Garden Table Recipe Directory
A growing, free catalogue of recipes from plant-based chefs, authors, and nonprofits. Every entry credits its creator, links straight to the original recipe, shows its SOS status, and includes a 🔄 Make It the Kitchen Monk Way panel. 🆓 No account needed.
📊 Published as of October 4, 2026: 15 external recipe entries from 5 sources (Cathy Fisher 4, Chef AJ 4, NutritionFacts.org 4, Physicians Committee 2, The Vegan 8 1): 9 ✅ SOS-free as written and 6 🔧 with SOS-free teaching suggestions, 1 of which also has a 🥣 optional miso variation. 🧪 Tested Kitchen Monk adaptations: 0 so far. Plus the 9 Kitchen Monk originals above. See the live list →
⚡ Quick shortcuts
🏷️ By SOS status
🔎 Filters
🧩 Combine filters: every entry lists its filter codes. Type two or more into Kitchen Monk search to match all of them, for example meal-dinner batch-cooking. Ingredient codes start with ingredient-, meal types with meal-, time with time-, equipment with equip-, creators with creator-, and host websites with host-.
🔄 How this directory grows and stays accurate
New entries are added by hand in checked batches: we open each original recipe, confirm it is free with no account, check every ingredient against our standard, and write our own description and Make It the Kitchen Monk Way panel. Nothing is imported automatically, and the directory is not continuously live. Separately, the creator feeds on our Cook Along page show each creator’s newest posts on their own. Links are rechecked when a batch is added; if you find a broken link, a missing video, or a recipe that now needs an account, please tell us at rfjeep@gmail.com and we’ll fix it.
External recipes stay on their creators’ websites; we never copy their instructions or photos. Our descriptions and suggestions are our own and are independent of each creator. Chef Robin Jeep — Our Flourishing Culinary SHERO and Chief Culinary Guardian — is credited only on recipes she created; she has not reviewed this directory. Broken link or correction? rfjeep@gmail.com
📚 More free recipes from other creators
These open on each creator’s own website, free to view (checked October 4, 2026). They follow their creators’ standards, which may include salt, oil, or sweeteners; SOS status is not verified recipe by recipe. Listing doesn’t imply affiliation or endorsement.
- Cathy Fisher, Straight Up Food: about 150 recipes ↗ (her cookbook describes cooking without added salt, oil, or sugar)
- T. Colin Campbell Center for Nutrition Studies recipes ↗ (oil-free and vegan, per the source)
- Ann Crile Esselstyn, M.Ed., and Jane Esselstyn, R.N., on Forks Over Knives ↗
- Jill Dalton, The Whole Food Plant Based Cooking Show ↗ (many with videos; paid membership optional)
- Brittany Jaroudi, The Jaroudi Family: free recipe videos ↗ (membership and e-books are paid and optional)
- NutritionFacts.org recipes ↗ · Physicians Committee recipes ↗ · PLANTSTRONG recipes ↗
General education, not individualized nutrition care. Nutrition is estimated and varies with ingredients, brands, preparation, and portion size; calories are standard database totals, never reduced for fiber. Last updated October 4, 2026. Report a broken link or recipe issue.
