🌿 The Garden Table™ · Recipe by Kitchen Monk (original) · ⚡ Seven-Minute Rescue Meal™
Tomatoes, chickpeas, frozen vegetables, and cooked rice, heated together in one pot.
⏱️ About 10 min using already-cooked rice · 🍽️ Makes 2 servings; one serving is half the pot · 🍲 One pot · stovetop or microwave · ✅ 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 can (15 oz) Kitchen Monk diced tomatoes, with juice
- ☐ 1 cup water
- ☐ 1½ cups Kitchen Monk chickpeas, canned, drained and rinsed (about one 15-oz can)
- ☐ 2 cups frozen mixed vegetables, measured frozen
- ☐ 1 cup brown rice, already cooked
- ☐ 1 tsp garlic powder · 1 tsp salt-free Italian herbs
🍽️ Make more or fewer servings
½× · 1 serving
About ¾ cup diced tomatoes (half a can) · ½ cup water · ¾ cup drained chickpeas · 1 cup frozen mixed vegetables · ½ cup cooked brown rice · ½ tsp garlic powder · ½ tsp Italian herbs.
2× · 4 servings
2 cans diced tomatoes · 2 cups water · 3 cups drained chickpeas (about 2 cans) · 4 cups frozen mixed vegetables · 2 cups cooked brown rice · 2 tsp garlic powder · 2 tsp Italian herbs. Use a 4-quart pot on the stove; heat a few minutes longer.
3× · 6 servings
3 cans diced tomatoes · 3 cups water · 4½ cups drained chickpeas (about 3 cans) · 6 cups frozen mixed vegetables · 3 cups cooked brown rice · 1 tbsp garlic powder · 1 tbsp Italian herbs. Use a 6-quart or larger pot on the stove, not the microwave.
👩🍳 Steps
- Put everything in a pot: tomatoes, water, chickpeas, frozen vegetables, cooked rice, garlic powder, and Italian herbs.
- Heat until steaming hot, about 8 minutes on the stove, stirring now and then. Or microwave covered 6–8 minutes in a large bowl, stirring halfway.
🍳 Equipment: a 3-quart pot, or a large covered microwave-safe bowl. 🎥 Video: none yet.
🧮 Nutrition per serving (half the pot)
| ⚡ Energy | about 470 kcal |
| 💪 Protein | about 21 g |
| 🌾 Fiber | about 21 g |
| 🍞 Carbohydrate | about 88 g |
| 🫒 Fat | about 4.5 g |
| 🧂 Sodium | about 100 mg |
| Vitamins and minerals | not yet calculated |
Estimated with USDA FoodData Central; frozen vegetables and canned chickpeas are being rechecked by measured weight. Standard calories, never reduced for fiber. No vitamin B12. How we calculate
🔄 Swaps, allergens, and storage
White beans for chickpeas, or crushed tomatoes for diced (untested; nutrition changes a little). None of the major food allergens as written. A complete meal as written. Refrigerate within 2 hours; 3–4 days in the fridge; freezes well. Reheat until steaming hot.
📋 Kitchen Monk original (KM-R007), 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
