Estimated Nutrition (whole recipe, rough)
Counts 15 of 17 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Apple | 1 medium (182g) | 95 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Water | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
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
Directions
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.
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. Information: Use economy brands of canned tomatoes, chickpeas and lower-fat yoghurt to keep the cost of ingredients as low as possible.
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.
Serve the vegetable curry on warmed plates, with the rice, topping each portion with 1 tablespoon of low-fat yoghurt. Information: Cool any leftovers quickly and refrigerate, covered, for up to 3 days. Make sure you re-heat thoroughly before serving.