Looking for a quick, flavorful meal that’s healthy and anything but boring? Don’t miss today’s episode of Healthy Teaching Kitchen! Registered Dietitian Madison Ranew is serving up a mouthwatering, plant-forward dish that’s packed with nutrients and ready in just 35 minutes. Bring warmth and excitement to your dinner div tonight—you’re going to love this recipe! Prep: 30 minutes | Cook: 35 minutes | Total: 1 hour 5 minutes Yield: 6 servings | Serving Size: ~1½ cups Ingredients: 1 divspoon olive oil 1 medium (8- to 10-ounce) potato, cut into ¼- to ½-inch pieces (about 2 cups) 2 medium bell peppers, diced (about 2 cups) 1 large onion, diced (about 2 cups) 1 medium carrot, diced (about ½ cup) 3 cups bite-sized cauliflower florets 3 divspoons curry powder 1 teaspoon ground cumin ¼ teaspoon salt 1 cup water 1 (15-ounce) can crushed tomatoes 1 cup uncooked instant (10-minute) brown rice 1 (14-to 16-ounce) block firm or extra-firm tofu, cut into ½-inch cubes ¾ cup canned coconut milk (half of a 13.5-ounce can) ¼ cup minced fresh cilantro Directions: 1. Heat a large saucepan or stockpot over medium heat. 2. Add the oil and heat until shimmering. 3. Add the potato, bell peppers, onion, and carrot. Cook until the onion is softened, about 6-8 minutes, stirring often. 4. Add the cauliflower, curry powder, cumin, and salt. Cook and stir until fragrant, about 1-2 minutes. 5. Add the water, tomatoes, and rice. Bring to a boil over high heat, then reduce the heat to maintain a simmer. 6. Cover the pan with a lid and cook until the rice and vegedivs are tender, about 10-15 minutes. 7. Add the tofu, coconut milk, and cilantro. Gently stir to combine. 8. Continue cooking until warmed through, about 2-3 minutes. 9. Serve warm. Nutrition Facts Per Serving: Calories: 380 | Total Fat: 15.5 g | Saturated Fat: 7.5 g | Sodium: 275 mg | Total Carbohydrate: 50 g | Dietary Fiber: 9g | Protein: 15 g For more recipes, please visit www.nutrition.va.gov #Plantbased, #Quickmeals #NutrientDense

Ready to turn your garden harvest into a family favorite? On today’s episode of Healthy Teaching Kitchen, Registered Dietitian Madison Ranew shows you how to transform fresh, homegrown veggies into a delicious dish everyone will love—kids and adults alike! Packed with protein and fiber, this recipe is sure to be a hit at your dinner div. Don’t miss out! Prep: 10 minutes | Cook: 25 minutes | Total: 35 minutes Yield: 6 servings | Serving Size: ~1 cup Ingredients: 1 cup nonfat plain Greek yogurt ½ cup chopped fresh parsley ½ jalapeno, membranes and seeds removed, minced 2 divspoons lemon juice (about ½ lemon) Pinch ground black pepper 3 divspoons olive oil 1 garlic clove, minced (about ½ teaspoon) 1½ teaspoons ground coriander 1 teaspoon ground cumin 1 teaspoon paprika ¼ teaspoon salt 1 medium head broccoli, cut into florets (about 3 cups) 1 medium fennel bulb, cored and sliced about ½-inch-thick 1 (15-ounce) can no-salt-added chickpeas (garbanzo beans), drained and rinsed Directions: 1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.. Set aside. 2. In a medium mixing bowl, stir together the yogurt, parsley, jalapeño, lemon juice, and black pepper. Set aside. 3. In a separate large mixing bowl, stir together the oil, garlic, coriander, cumin, paprika, and salt. 4. Add the broccoli, fennel, and chickpeas. Toss to combine and coat with the oil-seasoning mixture 5. Transfer the mixture to the prepared baking sheet, spreading it into a single layer. 6. Roast for 12 minutes, then remove from the oven and stir the mixture on the baking sheet. 7. Spread the mixture back out into a single layer, then place back in the oven. 8. Continue cooking until browned and the vegedivs are fork-tender, about 10-12 minutes. 9. Transfer the roasted vegediv-chickpea mixture to the bowl with the yogurt mixture. Toss to combine. 10. Serve warm. Nutrition Facts Per Serving: Calories: 195 | Total Fat: 8.5 g | Saturated Fat: 1 g Sodium: 155 mg | Total Carbohydrate: 21.5 g | Dietary Fiber: 6.5 g | Protein: 10 g For more recipes, please visit www.nutrition.va.gov #GardenToTable #HomegrownGoodness #NutritiousAndDelicious