Uploaded April 2026 | Updated September 2026, 3 weeks ago
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 table 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 tablespoon 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 tablespoons 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 vegetables 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 nutrition.va.gov
#Plantbased, #Quickmeals #NutrientDense
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 table 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 tablespoon 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 tablespoons 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 vegetables 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 nutrition.va.gov
#Plantbased, #Quickmeals #NutrientDense
