Name: Vegetable Jalfrezi
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: Indian
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; 400 g chopped tomatoes; 3 handfuls cauliflower florets; 410 g canned chickpeas, rinsed and drained; 300 ml reduced-salt vegetable or chicken stock; 180 g easy cook long grain brown rice; 50 g fresh or frozen peas; 2 tbsp fresh coriander, chopped (optional); 4 tbsp low-fat natural yoghurt, to serve; 1 pinch ground black pepper

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A vibrant and hearty vegetarian curry made with a medley of fresh vegetables, chickpeas, and aromatic spices. This vegetable jalfrezi is wholesome, filling, and full of flavour, perfect for a satisfying weeknight dinner.

Why You’ll Love This Recipe

Packed with vegetables for a nutrient-rich meal.
Naturally vegetarian and easily made vegan.
Uses store cupboard ingredients like chickpeas and canned tomatoes.
Mildly spiced but easy to adjust to your taste.
Delicious served with rice, naan, or chapati.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

2 teaspoons 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
400 g chopped tomatoes
3 handfuls cauliflower florets
410 g canned chickpeas, rinsed and drained
300 ml reduced-salt vegetable or chicken stock
180 g easy cook long grain brown rice
50 g fresh or frozen peas
2 tablespoons fresh coriander, chopped (optional)
4 tablespoons low-fat natural yoghurt, to serve
1 pinch ground black pepper

Directions

Cook The Base
- Heat vegetable oil in a large saucepan.
- Add onions, apple, and garlic; cook 3–4 minutes until softened.
- Stir in curry paste and cook for a few seconds until fragrant.
Add Vegetables And Simmer
- Add carrot, green pepper, tomatoes, cauliflower, chickpeas, and stock.
- Simmer partially covered for 25–30 minutes, adding extra stock if needed.
Cook The Rice
- While curry simmers, cook rice in gently boiling water for about 30 minutes.
Finish The Curry
- Add peas and coriander (if using) to the curry and cook for 2–3 minutes.
- Season with black pepper to taste.
Serve
- Plate the curry with rice and top each portion with 1 tablespoon of low-fat yoghurt.

Servings And Timing

Servings: 4
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes

Variations

Swap chickpeas for lentils or mixed beans.
Add spinach or kale in the final 5 minutes of cooking.
For extra heat, add sliced green chilli when frying the onions.
Use sweet potatoes instead of carrots for a sweeter taste.

Storage/Reheating

Store leftovers in an airtight container in the fridge for up to 3 days.
Reheat thoroughly in a saucepan or microwave until piping hot.
Suitable for freezing—omit yoghurt until serving.

FAQs

Is Jalfrezi Spicy?

It’s medium spiced, but heat can be adjusted by using more or less curry paste.

Can I Make This Vegan?

Yes, simply omit the yoghurt or use a dairy-free alternative.

Can I Use White Rice Instead Of Brown?

Yes, but reduce cooking time to about 12–15 minutes.

Can I Add More Vegetables?

Absolutely—courgettes, aubergines, or beans work well.

How Can I Make It Creamier?

Stir in coconut milk in place of some of the stock.

What If I Don’t Have Jalfrezi Paste?

Use mild curry powder or a homemade spice mix.

Can I Use Frozen Vegetables?

Yes, add them straight to the pan and adjust cooking time slightly.

How Do I Stop Cauliflower From Getting Mushy?

Add it halfway through cooking if you prefer a firmer texture.

Can I Prepare This In Advance?

Yes, it tastes even better the next day as flavours develop.

Can I Cook It In A Slow Cooker?

Yes, cook on low for 4–5 hours or high for 2–3 hours.

Conclusion

This vegetable jalfrezi is a delicious and versatile curry that’s easy to make, full of wholesome ingredients, and bursting with flavour. Whether enjoyed fresh or reheated, it’s a warming dish that’s perfect for both weeknights and meal prep.

Maggie