Vegetable jalfrezi
This vibrant vegetable jalfrezi is a nutrient-dense powerhouse, packing a high-protein punch from chickpeas and yogurt while providing an abundant dose of fiber, vitamin C, and beta-carotene from the colorful array of fresh vegetables. Served over hearty brown rice, this balanced meal is rich in essential minerals and antioxidants, making it a delicious and heart-healthy choice for fueling your day.
- 600 kcal per serving
- Total time 60 min
- 1 serving
- Protein
- 20.3 g
- Carbohydrates
- 98.4 g
- Fat
- 11.3 g
- Fiber
- 13.7 g
Where the calories come from
- Protein14%
- Carbohydrates68%
- Fat18%
Ingredients
1 serving
- 1/2 teaspoon of vegetable oil
- 1/2 of a medium onion, finely chopped
- 1/4 of a medium apple, cored and chopped
- 1/4 of a small garlic clove, crushed
- 1.5 teaspoons of curry sauce
- 1/3 of a medium carrot, peeled and grated
- 1/4 of a large bell pepper, deseeded and chopped
- 1 medium tomato, chopped
- 2 to 3 very small "bite-sized" cauliflower florets
- 2/3 cup of canned chickpeas
- 5 tablespoons (or 1/3 cup) of chicken stock
- 3 tablespoons of cooked brown rice
- 1 level tablespoon of peas
- 1/4 cup (loosely packed) or 3 heaped tablespoons
- 1 level tablespoon of plain yogurt
- 1 small pinch of black pepper
Steps
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Start for freeVegetable jalfrezi: how many calories per serving?
One serving of this recipe has 600 kcal, 20 g protein, 98 g carbs and 11 g fat. The recipe makes 1 serving. Allow 60 min in total.
Frequently asked questions
Vegetable jalfrezi: how long does it take?
Allow 60 min in total: 20 min prep and 40 min cooking.
Vegetable jalfrezi: is it high in protein?
Protein provides 14% of the calories (20 g per serving), below the 20% threshold for a high-protein recipe.
- Lunch
- Egg Free
- Dinner
- Gluten Free
- Pork Free
- Vegetables
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