Description
A colourful, hearty curry packed with fresh vegetables, chickpeas, and fragrant spices, served with brown rice and a dollop of cooling yoghurt.
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
Instructions
- Heat oil in a large saucepan. Add onions, apple, and garlic; cook 3–4 minutes until softened. Stir in curry paste and cook briefly until fragrant.
- Add carrot, green pepper, tomatoes, cauliflower, chickpeas, and stock. Simmer partially covered for 25–30 minutes, adding extra stock if needed.
- While curry cooks, boil rice for about 30 minutes until tender.
- Add peas and coriander to curry; cook for 2–3 minutes. Season with black pepper.
- Serve with rice and top each portion with yoghurt.
Notes
- Adjust spice level by altering the amount of curry paste.
- For a creamier curry, swap some stock for coconut milk.
- Add cauliflower later in cooking if you prefer it firm.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Indian
Nutrition
- Serving Size: 1 serving
- Calories: 330 kcal
- Sugar: 14 g
- Sodium: 320 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 59 g
- Fiber: 11 g
- Protein: 11 g
- Cholesterol: 2 mg
