Vegetable jalfrezi with rice

Serves: 6

Time to make: 1 hr

Ingredients

1 tablespoon oil
2 red onions, sliced
2 tablespoons spicy curry paste, eg. tandoori
2 cups pumpkin, cut in chunks
½ head cauliflower, broken in florets
2 teaspoons salt-reduced vegetable stock powder
½ cup chopped fresh coriandercilantroX
670g jar passata
1 green capsicum, diced
420g can no-added-salt chickpeagarbanzoXsgarbanzosX, drained, rinsed
⅓ cup sultanasgolden raisinsX
Rainbow rice
1 cup basmati rice
1 small red capsicum
½ cucumber, chopped
¼ cup dried apricots, chopped
2 tablespoons pumpkin seeds
1 tablespoon oil
4 tablespoons orange juice

Instructions

Stay Awake

1 Heat a large non-stick pan with oil. Cook onions over a low heat until soft, stirring occasionally. Add a little water if they start to stick. Add curry paste and mix well.

2 Add pumpkin, cauliflower, stock powder, coriander, passata and 3 cups water. Simmer for 20-25 minutes, adding more water if sauce gets too thick.

3 Add capsicum and chickpeas. Cook for 15 more minutes until tender.

4 Meanwhile, make Rainbow rice. Cook rice and drain then mix in vegetables, apricots and pumpkin seeds. Drizzle with oil and orange juice.

5 Stir sultanas into curry. Serve curry with rice and, if you prefer, a spoonful of low-fat yoghurt and garnish with coriander.

Variations

Make it gluten free: Check curry paste is gluten free and use gluten-free stock powder.

Nutrition Info (per serve)

Calories 401 cal

Kilojoules 1680 kJ

Protein 12 g

Total fat 9 g

Saturated fat 2 g

Carbohydrates 65 g

Sugar 26 g

Dietary fibre 11 g

Sodium 650 mg

Calcium 90 mg

Iron 4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.