Vegetable jalfrezi recipe

Name: Vegetable jalfrezi recipe
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Cuisine: Asian, Indian
Ingredients: 2 tsp vegetable oil; 2 medium onions, chopped; 1 medium apple, cored and chopped; 1 garlic clove, crushed; 2 tbsp jalfrezi curry paste; 1 carrot, sliced; 1 green pepper, deseeded and chopped; 400g tomatoes, chopped; 410g chickpeas in water, rinsed and drained; 300ml reduced-salt vegetable or chicken stock; 180g easy cook long grain brown rice; 50g fresh or frozen peas; 2 tbsp fresh coriander, chopped (optional); 4 tbsp low-fat natural yoghurt, to serve; 1 pinch ground black pepper

4 steps

Prep:20minCook:40min

This easy curry is packed full of vegetables. Just serve in warm bowls for a very satisfying meal.

Updated at: Thu, 17 Aug 2023 14:17:45 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories427.6 kcal (21%)

Total Fat9 g (13%)

Carbs76.4 g (29%)

Sugars17.1 g (19%)

Protein11.6 g (23%)

Sodium411.6 mg (21%)

Fiber11.5 g (41%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

2 tspvegetable oil

2onions

medium, chopped

1apple

medium, cored and chopped

1garlic clove

crushed

2 Tbspjalfrezi curry paste

400gtomatoes

410gchickpeas in water

rinsed and drained

300mlreduced-salt vegetable stock

or chicken

180glong grain brown rice

easy cook

50gfresh peas

or frozen

2 Tbspfresh coriander

chopped, optional

4 Tbsplow-fat natural yoghurt

to serve

1 pinchground black pepper

Instructions

Step 1

Heat the vegetable oil in a large saucepan. Add the onions, apple and garlic and cook, stirring, for 3 to 4 minutes. Stir in the curry paste and cook for a few seconds.

Step 2

Add the carrot, pepper, tomatoes, cauliflower, chickpeas and stock. Simmer, partially covered, for 25 to 30 minutes, adding a little extra stock or water if needed. At the same time, cook the rice in a large saucepan of gently boiling water. It will take about 30 minutes. (Use economy brands of canned tomatoes, chickpeas and lower-fat yoghurt to keep the cost of ingredients as low as possible.)

Step 3

Add the peas and coriander (if using) to the curry and heat for 2 to 3 minutes. Check the seasoning, adding a little ground black pepper if needed.

Step 4

Serve the vegetable curry on warmed plates, with the rice, topping each portion with 1 tablespoon of low-fat yoghurt. (Cool any leftovers quickly and refrigerate, covered, for up to 3 days. Make sure you reheat thoroughly before serving.)

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