Vegetable jalfrezi

Per serving:

• 16778KJ/ 401kcal
• 15g protein
• 68.5g carbohydrate, of which 19g sugars
• 9g fat, of which 1g saturates
• 8g fibre
• 0.9g salt

• 2 teaspoons vegetable oil £1.75
• 2 medium onions, chopped £0.20
• 1 medium apple, cored and chopped £0.70
• 1 garlic clove, crushed £0.30
• 2 tablespoons jalfrezi curry paste £1.50
• 1 carrot, sliced £0.05
• 1 green pepper, deseeded and chopped £0.48
• 400g tomatoes, chopped £0.75
• 3 handfuls cauliflower, broken into florets £0.85
• 410g chickpeas in water, rinsed and drained £0.40
• 300ml reduced-salt vegetable or chicken stock £1.20
• 180g easy cook long grain brown rice £1.05
• 50g fresh or frozen peas £0.55
• 2 tablespoons fresh coriander, chopped (optional) £0.55
• 4 tablespoons low-fat natural yoghurt, to serve £0.55
• 1 pinch ground black pepper £0.75

1. Heat the vegetable oil in a large saucepan. Add the onions, apple and garlic and cook, stirring, for 3 to 4 minutes. Stir in the curry paste and cook for a few seconds.
2. Add the carrot, pepper, tomatoes, cauliflower, chickpeas and stock. Simmer, partially covered, for 25 to 30 minutes, adding a little extra stock or water if needed. At the same time, cook the rice in a large saucepan of gently boiling water. It will take about 30 minutes. Use economy brands of canned tomatoes, chickpeas and lower-fat yoghurt to keep the cost of ingredients as low as possible.
3. Add the peas and coriander (if using) to the curry and heat for 2 to 3 minutes. Check the seasoning, adding a little ground black pepper if needed.
4. Serve the vegetable curry on warmed plates, with the rice, topping each portion with 1 tablespoon of low-fat yoghurt.

Cool any leftovers quickly and refrigerate, covered, for up to 3 days. Make sure you re-heat thoroughly before serving.