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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 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.

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