1 medium apple cored and chopped. 1 garlic clove crushed. 2 tbsp Jalfrezi curry paste. 1 carrot sliced. 1 green pepper d
Vegetable Jalfrezi This easy curry is packed full of vegetables. Just serve in warm bowls for a very satisfying meal. Serves: 4 adults Preparation time: 20 mins Cooking time: 40 mins 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 chopped tomatoes 3 handfuls cauliflowers 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
What to do: 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. 3. Add the peas and coriander to the curry (if using) 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.
Tip 1: Use economy brands of canned tomatoes, chickpeas and low fat yoghurt to keep the cost of ingredients as low as possible.
Tip 2: Cool any leftovers quickly and refrigerate, covered, for up to 3 days. Make sure that you re-heat thoroughly before serving.
www.nhs.uk/Change4Life
Vegetable Jalfrezi Nutritional information: Per portion (i.e. ΒΌ recipe) 1678kJ / 401kcal 15g protein 68.5g carbohydrate of which 19g sugars 9g fat of which 1g saturates 8g fibre 404mg sodium equivalent to 0.9g salt
