Vegetable jalfrezi - Recipes - Healthier Families - NHS

Ingredients

• 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
• 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 fresh or frozen peas
• 2 tablespoons fresh coriander, chopped (optional)
• 4 tablespoons low-fat natural yoghurt, to serve
• 1 pinch ground black pepper