🌿 The Garden Table™ · Recipe by Kitchen Monk (original)
A smashed potato loaded with lentils, broccoli, and smoked paprika.
⏱️ About 10 min using lentils that are already cooked (cooking dry lentils first adds about 25 min) · 🍽️ Makes 1 serving (one loaded potato) · 📟 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 (1 serving)
- ☐ 1 medium potato, skin on, raw
- ☐ 1 cup brown or green lentils, already cooked (or Kitchen Monk canned lentils, drained and rinsed)
- ☐ 1 cup frozen chopped broccoli, measured frozen
- ☐ ½ tsp smoked paprika
- ☐ Garlic powder, black pepper, and a squeeze of lemon, to taste
🍽️ Make more servings
2× · 2 potatoes
2 medium potatoes · 2 cups cooked lentils · 2 cups frozen broccoli · 1 tsp smoked paprika. Two potatoes take about 8–10 minutes; check that a fork slides in easily.
👩🍳 Steps
- Pierce the potato and microwave about 5 minutes, turning once, until tender.
- Microwave the cooked lentils and broccoli together, covered, 2–3 minutes.
- Smash the potato open, pile on the lentils and broccoli, and season with smoked paprika, garlic powder, pepper, and lemon.
🍳 Equipment: microwave and a covered microwave-safe bowl. 🎥 Video: none yet.
🧮 Nutrition per serving (1 loaded potato)
| ⚡ Energy | about 445 kcal |
| 💪 Protein | about 28 g |
| 🌾 Fiber | about 25 g |
| 🍞 Carbohydrate | about 87 g |
| 🫒 Fat | about 1 g |
| 🧂 Sodium | about 40 mg |
| Vitamins and minerals | not yet calculated |
Estimated with USDA FoodData Central for 1 cup cooked lentils; potato size and the cooked-lentil fiber value are being rechecked. Standard calories, never reduced for fiber. Seasonings not counted. No vitamin B12. How we calculate
🔄 Swaps, allergens, and storage
Sweet potato, or spinach in place of broccoli (untested; changes nutrition). Have leftover lentil soup lentils? This is a great use for them. None of the major food allergens as written. A complete meal as written. Best eaten fresh.
📋 Kitchen Monk original (KM-R009), 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
