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Vegetable Jalfrezi Stir Fry
Vegetable jalfrezi is a quick, easy weeknight meal! It’s a hearty cauliflower, pepper, and onion stir fry in a tangy, spicy tomato curry sauce.
Prep Time
15 mins
Cook Time
15 mins
Total Time
27 mins
Servings: 6
Calories: 208 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
- 3 cups cauliflower florets
- 2 tablespoons ghee or vegetable oil
- 1 teaspoon cumin seeds
- 1 medium red onion sliced
- 1 Serrano green chili seeded and diced
- 1 inch piece ginger (See Note 1)
- 3 cloves garlic minced
- 1/4 cup tomato sauce or passata/tomato puree (See Note 2)
- 1 teaspoons kosher salt
- 1 teaspoon red chili powder
- 1/2 teaspoon garam masala
- 1/2 teaspoon Turmeric
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground cardamom
- 1 green bell pepper cubed
- 1 red bell pepper cubed
- 2 plum roma tomato quartered
- 15 oz baby corn drained
- 7 ounces paneer cubed
- 2 tablespoons dried fenugreek leaves
Instructions
- Start by blanching the cauliflower until fork tender or microwave, covered, for 2 minutes. Set aside.
- Heat ghee/oil in a wok or frying pan. Add cumin seeds, when they start to sizzle and sputter, 30 seconds, add the red onion and diced chili. Fry for 2 minutes, then add the ginger and garlic. Cook for another minute, stirring often.
- Add tomato sauce, salt, chili powder, garam masala, turmeric, nutmeg and cardamom to the wok. Saute for a minute, stirring all the time.
- Add the bell peppers, tomato and corn to the wok and saute for 2 minutes.
- Add the cauliflower, paneer cheese and fenugreek leaves. Add a tablespoon of water, stir and cover. Cook on low for a 2 minutes. Serve immediately.
Cup of Yum
Notes
- Remove skin using a spoon and cut into julienne strips then dice.
- If using passata (tomato puree), add 1 teaspoon sugar.
- Serves 4 people as a main or 6 with side dish.
Nutrition Information
Calories
208kcal
(10%)
Carbohydrates
25g
(8%)
Protein
9g
(18%)
Fat
10g
(15%)
Saturated Fat
5g
(25%)
Cholesterol
22mg
(7%)
Sodium
475mg
(20%)
Potassium
522mg
(15%)
Fiber
5g
(20%)
Sugar
7g
(14%)
Vitamin A
1210IU
(24%)
Vitamin C
75mg
(83%)
Calcium
191mg
(19%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 208
% Daily Value*
| Calories | 208kcal | 10% |
| Carbohydrates | 25g | 8% |
| Protein | 9g | 18% |
| Fat | 10g | 15% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 22mg | 7% |
| Sodium | 475mg | 20% |
| Potassium | 522mg | 11% |
| Fiber | 5g | 20% |
| Sugar | 7g | 14% |
| Vitamin A | 1210IU | 24% |
| Vitamin C | 75mg | 83% |
| Calcium | 191mg | 19% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.