Evening Meal- Vegetable Jalfrezi
Friday night is the perfect night for a curry. After a hard week, a curry feels like a treat but there is no reason for it to be unhealthy. This vegetable Jalfrezi is packed full of vegetables and if you’re craving meat, you can change the chickpeas for chicken.
Ingredients for this veggie curry
I am partial to a vegetable curry so I went for the non meat version found in the recipe booklet. It was very easy to make and the cooking times were accurate. Brown rice takes a little longer than white rice so remember that when working out your timings but everything is clearly laid out in the instructions so you shouldn’t go wrong.
It was pretty tasty with the chunky vegetables and the chickpeas made it nice and filling. In fact, the portions were very generous and each one was still only 401 calories. I wouldn’t usually buy a curry paste. I like to make my own so I know exactly what’s in it and so that I can get the flavour I want but if you’re pushed for time or new to cooking, a paste from the shop works fine. When looking around the shops, I found a few and they all varied in calories and fat content so that’s worth checking when choosing yours.
I really liked the inclusion of an apple which isn’t something I’ve thought of before but it added a lovely sweetness. I served my curry with the optional coriander and I think it really added to the flavour. I love coriander but if you’re not keen, it still works well without.
Perfect for a Friday night
Recipe- Serves 4
401 calories per portion, 20 minutes prep time, 40 minutes cook time.
2 tsp vegetable oil
2 onions, chopped
1 eating apple, cored and chopped
1 garlic clove, crushed
2 tbsp Jalfrezi curry paste
1 large carrot, sliced
1 pepper, deseeded and chopped
400g can chopped tomatoes
200g cauliflower. broken into florets
410g can chickpeas (canned in water), rinsed and drained
300ml reduced-salt vegetable stock
180g wholegrain brown rice
50g frozen peas
2 tbsp chopped fresh coriander (optional)
4 tbsp low-fat plain yogurt, to serve
salt and freshly ground 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 time, cook the rice in a large pan of gently boiling water for about 30 minutes.
3. Add the peas and coriander (if using) and heat for 2-3 minutes. Check the seasoning, adding a little pepper if needed. Serve the curry and rice, topping each portion with 1 tbsp of low-fat yogurt.
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