Love this recipe?

Let others know why you liked it or share a photo of your creation on Facebook

Share this on Facebook

Whoops something went wrong

We're having troubles updating this score right now, check back later to try again.

Vegetable jalfrezi recipe

Vegetable jalfrezi

Prep time
20 mins

Cooking time
40 mins

Effort
More difficult

Serves
4

Ingredients

Method

  • 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
  • 3 handfuls cauliflower, broken into florets
  • 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

Nutritional information

1

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

2

Add the carrot, pepper, tomatoes, cauliflower, chickpeas and stock. Simmer, partially covered, for 25-30 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.

3

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

4

Serve the vegetable curry on warmed plates, with the rice, topping each portion with 1 tbsp of low-fat yoghurt.

Cool any leftovers quickly and refrigerate, covered, for up to 3 days. Make sure you re-heat thoroughly before serving.

Two chicken drumsticks with carrots, peas and mash

Bang-tasty chicken drummers
Two "cheats' pizzas" on a chopping board: Cooked veg and cheese in a folded tortilla

Cheats' pizza calzone
Cheese and tomato grilled fish served with green beans

Cheese and tomato grilled fish
Slices of curried chicken and banana, served on a plate with rice

Chicken and banana korma
Chicken topped by vegetables in baking parchment, accompanied by noodles

Chicken and vegetable parcels