400kcal or Less Meal Recipes

Vegetable Jalfrezi

Preparation Time
20 minutes
Cooking Time
40 minutes
Serves
4
Kcal
401

Vegetable Jalfrezi

Ingredients

  • 2 tsp 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 chopped tomatoes

  • 3 handfulls 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 tablespoons fresh coriander chopped (optional)

  • 4 tablespoons low-fat natural yoghurt to serve

  • 1 pinch ground black pepper

Instructions

  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 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.