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Kitchen Monk illustration, not a photo of this recipe.

🧺 Ingredients (3 servings)

• ☐ 1 cup brown or green lentils, dry, rinsed (about 192 g dry; cooks to roughly 2½–3 cups cooked lentils, not yet measured)
• ☐ 4 cups water
• ☐ 1 can (15 oz) Kitchen Monk diced tomatoes, with juice
• ☐ 2 cups frozen mixed vegetables, measured frozen
• ☐ 1 tsp ground cumin · 1 tsp garlic powder
• ☐ Black pepper and a squeeze of lemon, to taste

The cooked-lentil amount is only the lentils. The finished soup (lentils + broth + tomatoes + vegetables) is a larger amount that hasn’t been weighed yet, so a serving is defined as ⅓ of the pot. Kitchen Monk tomatoes mean no salt added; check every label.

🍽️ Make more or fewer servings

½× · about 1½ servings

½ cup dry lentils · 2 cups water · about ¾ cup diced tomatoes (half a can) · 1 cup frozen mixed vegetables · ½ tsp cumin · ½ tsp garlic powder. Small pot; check lentils at 18 minutes.

2× · 6 servings

2 cups dry lentils · 8 cups water · 2 cans diced tomatoes · 4 cups frozen mixed vegetables · 2 tsp cumin · 2 tsp garlic powder. Needs at least a 5-quart pot; allow 5–10 extra minutes to reach a simmer.

3× · 9 servings

3 cups dry lentils · 12 cups water · 3 cans diced tomatoes · 6 cups frozen mixed vegetables · 1 tbsp cumin · 1 tbsp garlic powder. Needs about an 8-quart pot, or cook in two pots.

👩‍🍳 Steps

1. Bring the dry lentils and water to a boil, then simmer 20–25 minutes, until tender. ⏲️ Set a 20-minute timer.
2. Stir in the tomatoes, frozen vegetables, cumin, and garlic powder. Simmer 5–10 minutes more.
3. Finish with pepper and lemon. Reheat leftovers until steaming hot (165°F).

🍳 Equipment: a 3-quart or larger pot with a lid. 🎥 Video: none yet; we’ll only add one that shows this recipe or the same technique.

🧮 Nutrition per serving (⅓ of the pot)

⚡ Energy	about 315 kcal
💪 Protein	about 20 g
🌾 Fiber	about 13 g (may be a little higher; see note)
🍞 Carbohydrate	about 58 g
🫒 Fat	about 1.5 g
🧂 Sodium	about 60 mg
Vitamins and minerals	not yet calculated

🧮 Recalculated October 4, 2026 from the listed amounts, for the whole batch, then divided by 3. Lentils: 1 cup dry = 192 g, using the USDA FoodData Central entry for dry lentils (172420). Tomatoes: one 15-oz can, no salt added, 425 g with juice (170138). Frozen mixed vegetables: 2 cups at an assumed 135 g per cup, 270 g (170471). Spices, pepper, and lemon are not counted. Earlier figures (300 kcal, 20 g fiber) came from an assumed cooked-lentil yield and have been replaced. 🌾 About the fiber: USDA’s dry-lentil entry lists less fiber than its cooked-lentil entry implies, so the true amount may be a little higher than 13 g. The finished batch hasn’t been weighed, and frozen vegetable weights vary by brand. Calories are standard database totals, never reduced for fiber. No vitamin B12. How we calculate

🔄 Swaps, allergens, and making it a meal

Red lentils cook faster (15–20 min) and turn very soft. Starting from already-cooked lentils is a different method that hasn’t been tested. None of the major food allergens as written. A main dish; add 1 cup cooked brown rice or a microwaved potato for a heartier meal (combined nutrition not yet calculated).

🧊 Storage and reheating

Refrigerate within 2 hours; eat within 3–4 days, or freeze in portions. Reheat until steaming hot.

📋 Kitchen Monk original (KM-R003), written with AI assistance for Nathanael Elijah Smith, MSN, APRN, FNP-C, DipACLM. Not yet kitchen-tested or reviewed by a registered dietitian; general education, not medical advice. 🖨️ To print or share, use your browser’s Print or Share menu. Updated October 4, 2026. Report a problem · All Garden Table recipes