Vegetable jalfrezi

Vegetable Jalfrezi

Serves 8

  • 1 medium onion

  • 1 fresh red chilli

  • 1 thumb-sized piece fresh root ginger

  • 2 cloves garlic

  • 1 small bunch fresh coriander

  • 2 red peppers

  • 1 cauliflower

  • 3 ripe tomatoes

  • 1 small butternut squash

  • 400 g tinned chickpeas

  • groundnut or vegetable oil

  • 1 knob butter

  • ½ x 283 g jar Patak's jalfezi curry paste

  • 2 x 400 g tinned chopped tomatoes

  • 4 tablespoons balsamic vinegar

  • sea salt

  • freshly ground black pepper

  • 2 lemons

  • 200 g natural yoghurt

To prepare your curry

Peel, halve and roughly chop your onion. Finely slice the chilli, then peel and finely slice the ginger and garlic. Pick the coriander leaves and finely chop the stalks. Halve, deseed and roughly chop the peppers.



Break the green leaves off the cauliflower and discard. Break the cauliflower into florets and roughly chop the stem, then quarter the tomatoes.



Carefully halve the butternut squash, then scoop out the seeds with a spoon and discard. Slice the squash into inch-size wedges, leaving the peel on but removing any thick skin, then roughly chop into smaller pieces. Drain the chickpeas.



To cook your curry

Put a large casserole-type pan on a medium to high heat and add a couple of lugs of oil and the butter. Add the onions, chilli, ginger, garlic and coriander stalks and cook for 10 minutes, until softened and golden. Add the peppers, butternut squash, drained chickpeas and jalfrezi curry paste, then stir well to coat everything with the paste.



Add the cauliflower, the fresh and tinned tomatoes and the vinegar. Fill 1 empty tin with water, pour into the pan and stir again.

Bring to the boil, then turn the heat down and simmer for 45 minutes with the lid on. Check the curry after 30 minutes and, if it still looks too liquidy, leave the lid off for the rest of the cooking time.



When the veg are tender, taste and add salt and pepper – please season carefully – and a squeeze of lemon juice.



Delicious with poppadums or my fluffy rice recipe and with a few spoonfuls of natural yoghurt, a sprinkle of coriander leaves and a few lemon wedges for squeezing over.

Nutritional Information

Vegetable jalfrezi

A hearty, chunky veggie curry

More Lighter New Year recipes >
0 foodies cooked this
This sweet and sour jalfrezi recipe works well with any veg, so feel free to shake things up a bit
Serves 8
1h 15m
Super easy
Print this recipe
Method

The great thing about this curry is the slightly sweet and sour flavour from the peppers. Do experiment with other combinations of vegetables such as courgettes, aubergines or potatoes once you've mastered this version – bigger, chunkier veggies need longer cooking times, so add them at the start, and delicate veggies like peas and spinach need only minutes, so they can go in right at the end. This will serve 8 people – just halve the recipe if your pan isn't large enough, or else freeze any leftovers.

To prepare your curry
Peel, halve and roughly chop your onion. Finely slice the chilli, then peel and finely slice the ginger and garlic. Pick the coriander leaves and finely chop the stalks. Halve, deseed and roughly chop the peppers.

Break the green leaves off the cauliflower and discard. Break the cauliflower into florets and roughly chop the stem, then quarter the tomatoes.

Carefully halve the butternut squash, then scoop out the seeds with a spoon and discard. Slice the squash into inch-size wedges, leaving the peel on but removing any thick skin, then roughly chop into smaller pieces. Drain the chickpeas.

To cook your curry
Put a large casserole-type pan on a medium to high heat and add a couple of lugs of oil and the butter. Add the onions, chilli, ginger, garlic and coriander stalks and cook for 10 minutes, until softened and golden. Add the peppers, butternut squash, drained chickpeas and jalfrezi curry paste, then stir well to coat everything with the paste.

Add the cauliflower, the fresh and tinned tomatoes and the vinegar. Fill 1 empty tin with water, pour into the pan and stir again.
Bring to the boil, then turn the heat down and simmer for 45 minutes with the lid on. Check the curry after 30 minutes and, if it still looks too liquidy, leave the lid off for the rest of the cooking time.

When the veg are tender, taste and add salt and pepper – please season carefully – and a squeeze of lemon juice.

Delicious with poppadums or my fluffy rice recipe and with a few spoonfuls of natural yoghurt, a sprinkle of coriander leaves and a few lemon wedges for squeezing over.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 245
    12%
  • Carbs 23.1g
    9%
  • Sugar 12.5g 14%
  • Fat 11.4g 16%
  • Saturates 3.2g 16%
  • Protein 9.3g 21%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 1 medium onion

  • 1 fresh red chilli

  • 1 thumb-sized piece fresh root ginger

  • 2 cloves garlic

  • 1 small bunch fresh coriander

  • 2 red peppers

  • 1 cauliflower

  • 3 ripe tomatoes

  • 1 small butternut squash

  • 400 g tinned chickpeas

  • groundnut or vegetable oil

  • 1 knob butter

  • ½ x 283 g jar Patak's jalfezi curry paste

  • 2 x 400 g tinned chopped tomatoes

  • 4 tablespoons balsamic vinegar

  • sea salt

  • freshly ground black pepper

  • 2 lemons

  • 200 g natural yoghurt