🆕 Kitchen Monk Originals

🌾🎉 Fiber is your friend, so let’s celebrate! Most of us eat far less than we need, and each of these meals gives you a generous helping: 18 and 25 grams in one serving. Fiber keeps you full and satisfied, feeds your helpful gut bacteria, and supports healthy cholesterol, blood sugar, and regularity. Enjoy every bite. 💚

🥗 Edamame Black Bean Fiesta Salad

Nutrition at a glance	Per serving
Protein	about 24 g
🌾 Fiber	about 18 g 🎉
Energy	about 355 kcal
Sodium	about 20 mg

• 1 cup frozen shelled edamame, thawed in the fridge overnight or under cool running water
• 1½ cups no-salt-added canned black beans, rinsed (about one 15-oz can)
• 1 cup frozen corn, thawed
• 1 cup no-salt-added canned diced tomatoes, drained
• Juice of 1 lime, 1 tsp cumin, ½ tsp garlic powder, and fresh cilantro if you like it

Steps: Toss everything together in a bowl. It’s ready now, and even better after 20 minutes in the fridge. Keeps 3 days refrigerated.

🔄 Swap it: no soy? Use chickpeas instead of the edamame (the numbers will change). Want it warm? Microwave it for 2 minutes. ⚠️ Allergens: soy (edamame). 🎒 Great packed for lunch, a shift, or a potluck. The table is for the original recipe.

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🥔 Lentil & Broccoli Smash Potato

Nutrition at a glance	Per serving
Protein	about 28 g
🌾 Fiber	about 25 g 🎉
Energy	about 445 kcal
Sodium	about 40 mg

• 1 medium potato, skin on
• 1 cup cooked brown or green lentils (leftover from the lentil soup pot, or no-salt-added canned, rinsed; canned values may differ slightly)
• 1 cup frozen chopped broccoli
• A squeeze of lemon, ½ tsp smoked paprika, garlic powder, and black pepper

Steps: Pierce the potato and microwave it for about 5 minutes, turning once, until tender. Microwave the lentils and broccoli together for 2–3 minutes. Smash the potato open with a fork, pile on the lentils and broccoli, then add lemon and spices.

🔄 Swap it: a sweet potato or spinach in place of broccoli work well (the numbers will change). ⚠️ Allergens: none of the major food allergens as written. The table is for the original recipe.

New to beans? Add fiber gradually with plenty of water; follow your care team’s advice if you have a bowel condition or a fiber-restricted diet. Original Kitchen Monk recipes. 🖨️ To print, use your browser’s Print menu. Nutrition values are estimates from USDA FoodData Central (SR Legacy) for the listed ingredients and serving; energy is the standard USDA total; lime, lemon, herbs, and spices are not counted. Calculated October 3, 2026, with AI assistance, for Nathanael Elijah Smith, MSN, APRN, FNP-C, DipACLM; a second-person check and registered dietitian review are still to come. Educational, not medical care. Corrections: rfjeep@gmail.com.