Cauliflower & Coconut Jalfrezi
610g
500
CO2
13%
kcal
11%
Protein
77%
Fat
Carbs
Low Calorie - Low Fat - Low in Saturated Fat - Vegan Option
Jalfrezi means spicy-fry and was invented during the English occupation of India when many Indians were forced into poverty. Indian servants would often eat the leftovers from meals and banquets but would have to spice up the bland English fare with onion, spices, and ghee. Our jalfrezi recipe is meat free and one of our absolute favorite dishes - it’s vibrant, warming, tangy, and super healthy.
1 head of a cauliflower (800g), broken into florets
8 sprays canola (rapeseed) oil
2 red onion (2 cup, 300g), finely diced
2 cloves of garlic, minced/crushed
1 tbsp of fresh ginger, grated or finely diced
1 red bell pepper (1 cup, 240g), sliced
1 green bell pepper (1 cup, 240g), sliced
1 can (400g) chickpeas, rinsed and drained
2 tsp of ground cumin
2 tsp of ground coriander
Climate Kitchen Hacks: We switch chicken for cauliflower & chickpea in this delicious jalfrezi recipe. The bold spice flavors absorb into the vegetables and create a sensational dish - we promise you won’t miss the meat. The same serving size has a 50% lower carbon footprint, 45% fewer calories, and 80% less fat than chicken jalfrezi.
Ingredients:
1 tsp of ground turmeric
1/4 tsp of ground cayenne pepper
Salt and pepper, to taste
1 can (14.5 oz/411g) of diced tomatoes
1 cup (240ml) vegetable stock/broth
1/2 cup (120g) coconut yogurt
1/4 cup (40g) of fresh cilantro/coriander, chopped
1 1/2 cups (250g) rice, dry
2 tbsp flaked almonds, to serve (optional)
Serves: 4
Prep Time: 20 mins
Cooking Time: 30 mins
Instructions:
Assemble, measure, and prepare the ingredients. Use 1/4 tsp of cayenne for warmth, 1/2 tsp for a hot kick, and 1 or more for a very spicy curry - remember you can always taste and add more later.
Spray oil in a large skillet or wok to coat and heat over a medium-high heat. Add the onion and cook until softened, about 2-3 minutes. Add the ginger and cook for another 1-2 minutes, then the garlic for 30 seconds, until aromatic.
Stir in the cumin, coriander, turmeric, cayenne pepper, and a pinch of salt & pepper. Spray with a little more oil and cook for 1-2 minutes or until fragrant.
Stir in the diced tomatoes, cauliflower, and stock/broth. Bring the mixture to a simmer.
Reduce the heat to low and cook for 10 minutes or until the sauce thickens (no lid).
Add the bell peppers and chickpeas, loosely cover the pan with a lid or chopping board (allows the steam to build and cook the vegetables but the steam then escapes to reduce and thicken the sauce). Simmer for a further 20 minutes.
Whilst the curry simmers, cook rice according to package instructions.
Once the curry is ready, stir in the yogurt and half the chopped cilantro/coriander.
Serve the curry over the rice and garnish with the remaining cilantro/coriander, a little extra yogurt, and flaked almonds.
Kripyā bhojan kā ānnaṅd lijīyai - Enjoy your meal!
