Simple Recipes

Vegetable Jalfrezi


✓  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


1. Heat the vegetable oil in a large saucepan. Add the onionsapple 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 (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.