Jalfrezi is an Indian curry, that’s more hearty, and less creamy than Tikka Masala. This recipe is based the Vegetable Jalfrezi recipe in Jamie Oliver’s Food Revolution. It’s a spicy, sweet and sour combination of squash, red peppers, and tomatoes, peppers, and spices, that goes great with fluffy rice, pasto or naan.
Ingredients & Nutrition
Nutrition
This recipe is is high in fiber and vitamins A, K, C,
| Nutrient | Amount Per Serving | % Daily Value* |
| Calories | 271 kcal | 15% |
| Total Fat | 14.4g | 18% |
| Saturated Fat | 2.1g | 11% |
| Sodium | 375mg | 16% |
| Total Carbohydrate | 31g | 11% |
| Dietary Fiber | 8g | 29% |
| Total Sugars | 9g | |
| Protein | 7.4g | 15% |
| Vitamin A | 1,850 IU | 37% |
| Folate Vitamin B9 | 116mcg | 29% |
| Vitamin C | 82mg | 91% |
| Vitamin K | 35mcg | 29% |
| Calcium | 72mg | 6% |
| Iron | 2.2mg | 12% |
| Potassium | 610mg | 13% |
Instructions
Veg Jalfrezi
Thick, sweet, sour, and spicy curry. This combination of vegetables — sweet squash, red bell pepper, and cauliflower, balances the bright tomatoes, and spicy curry nicely.
Servings: 4
Calories: 271kcal
Ingredients
- ½ medium onion
- 1 chile
- 2 teaspoon ginger root
- 1 clove garlic
- 1 cilantro small bunch
- 1 red bell pepper
- ½ cauliflower
- ½ delectica or butternut squash
- 1 cup garbonzo beans cooked (½ can)
- ¼ cup medium curry paste
- 14 oz canned tomatoes 1 can
- 2 tablespoon balsamic vinegar
- 3 tablespoon olive oil
Instructions
Prepare Vegetables
- Chop onion
- Finely chop chile
- Peal and slice garlic and ginger
- Pick leaves from cilantro and chop the stocks
- Discard leaves from cauliflower, break into florets and chop the stocks
- Halve squash and scoop out seeds. See note.
- Slice squash into bite sized pieces leaving the peal on if it’s tender.
- Drain garbanzo beans
Cook Curry
- Heat large dutch oven over medium heat.
- Add olive oil, onions, ginger, garlic and cilantro stalks, sauté for about 10 minutes until soft and golden.
- Add the peppers, squash, garbanzo beans, and curry paste, stir to coat everything.
- Add the cauliflower, tomatoes, vinegar and one can of water. Stir.
- Bring to a boil, then reduce heat to simmer covered for 30 minutes.
- Check the curry. If it looks too liquid, leave the lid off.
- When the veggies are tender, and the stew is thick, season with salt and pepper to taste.
- Serve with cilantro leaves and yogurt, and a squeeze of lemon.
Notes
Feel free to try other vegetable combinations, peas, green beans, corn, baby corn, and carrots are commonly used.
Delicata and butternut squash seeds are edible, delicious and nutritious. This Easy Roasted Pumpkin Seeds from Inspired Taste is easy and tastes great.