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Vegetable jalfrezi recipe

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

Prep: 20 mins
Cook: 40 mins
Serves 4

Nutritional information

Per serving (1/4 recipe):

  • 1,678kJ / 401kcal
  • 15g protein
  • 68.5g carbohydrate, of which 19g sugars
  • 9g fat, of which 1g saturates
  • 8g fibre
  • 0.9g salt
Vegetable jalfrezi curry, with peas, chickpeas and peppers, served in a bowl with a spoonful of yoghurt

Ingredients

  • 2 teaspoons vegetable oil
  • 2 medium onions, chopped
  • 1 medium apple, cored and chopped
  • 1 garlic clove, crushed
  • 2 tablespoons 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 tablespoons fresh coriander, chopped (optional)
  • 4 tablespoons low-fat natural yoghurt, to serve
  • 1 pinch ground black pepper

Method

  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.

  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.

    Information:

    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 to 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 tablespoon of low-fat yoghurt.

    Information:

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

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