Veg Jalfrezi- Healthy Vegetarian Recipes

Veg Jalfrezi- Healthy Vegetarian Recipes
June 18, 2015 megsri8
healthy vegetarian recipes-quick and easy meals-dinner ideas for two, what to make for dinner, healthy meals for one

healthy vegetarian recipes-quick and easy meals

 Healthy Vegetarian Dinner Recipes

This Indian vegetable curry recipe has seen many a mutated form in various Indian restaurants and wedding buffets around the world. Previously I never used to enjoy eating this dish because it would end up being very oily, spicy and lacking in any real flavour. Suffocating in the grease and spices the poor vegetables would end up tasting indistinguishable and lack luster!

My version of this mixed vegetable curry recipe is completely the opposite! Here the vegetables shine, the fat is minimal and the taste phenomenal! The first of my many ideas for quick and easy meals this recipe also happily solves the eternal question-what to cook for dinner?
The best part about this recipe is that unlike some Indian recipes, this curry does not need specific Indian vegetables. This means for all of us Indians in London and around this recipe needs only a quick stop at your local Tesco/Waitrose to sort you out ingredients wise.

Healthy vegetarian recipes, dinner ideas for two
Healthy meals for one can be quite a burden as it involves lots of effort for just one person. However I feel it is important to make such efforts to stay healthy irrespective if it is a meal for one or for a family. So how can this curry be made into a meal for one? After making the entire recipe, divide the extra portions for either a healthy lunch box for next day at work or freeze it in single portion food grade boxes in the freezer. Voila! You have now made dinner for two or more days for yourself!

The main recipe is inspired by a blog recipe for Paneer Jalfrezi by Nags. Her website is filled with wonderful Indian recipes. I have converted this recipe into healthy veggie laden version of the same!

IMG_1202 veg jalfrezi 5

This recipe calls for onion seeds/kalonji/nigella seeds. This is Nags’s addition and it really enhances the taste. You can skip this of course but there will be a big flavour difference in the end! It also calls for Kasuri Methi- this is not optional to miss at all! Definitely need to add it to your spice store.

 

Top tips for cooking with less oil:

  • The biggest lifestyle change that you can make is to stop using oil from a bottle and keep it in a small cup/vessel with a small teaspoon. Using your teaspoon can make all the difference. This is a tip I have picked up from my mother and now I have converted every recipe that I have found with this method and still receive fantastic results! Trust me this works!
  • The most important step when cooking with minimum oil is to control the heat to medium and keep an eye on the food. It needs a little patience as you have to stir it more often to prevent it from burning. This is all worth the effort as you can then eat guilt free and take the important step of taking care of your health.

Store cupboard Tip #1

  • Always keep a few tins of tomato in your store cupboard. It is a God send when you want to make a quick and easy meal on a busy work day.
  • Tomato paste is also very conveneient. Especially when you want to pep up the insipid flavour of your curry. You ususally get it in a tube and its sits right next to the tinned tomatoes in your grocery aisle.

Healthy tip for the day:

  • When buying Tomato ketchup, look for the ones which say reduced sugars. I use the Heinz version which uses Stevia instead of sugar. Tomato ketchup has high source of refined sugars and even 1 tspn can be quite unhealthy. It must be avoided as much as possible.

I enjoy loading my vegetarian recipes with alot of vegetables. You may not appreciate an over stuffed fridge as I do, so please feel free to reduce the number of vegetables if you wish. Make sure you have atleast three different vegetables to ensure a healthy intake!

I serve this with some healthy kale pulao.

Print Recipe
Healthy Vegetarian Recipes: Vegetable Jalfrezi
First of my many healthy vegetarian recipes. This healthy version of a popular north Indian recipe is a power house of vegetables and flavour! A quick and easy meal which is a good dinner idea for two!
healthy vegetarian recipes-quick and easy meals-dinner ideas for two, what to make for dinner, healthy meals for one
Course Main Dish
Cuisine North Indian
Prep Time 15 minutes
Cook Time 25 minutes
Servings
Ingredients
Course Main Dish
Cuisine North Indian
Prep Time 15 minutes
Cook Time 25 minutes
Servings
Ingredients
healthy vegetarian recipes-quick and easy meals-dinner ideas for two, what to make for dinner, healthy meals for one
Instructions
  1. Chop the vegetables into medium size pieces and keep aside. I like to have individual flavour of vegetables and hence prefer bigger size pieces. Slice the onions into thin slices.
    Healthy vegetarian recipes, dinner ideas for two
  2. Heat 1 tspn of oil in a deep pan on medium heat. When the oil is hot (not smoking-if it starts smoking throw out the oil and start again), add the cumin and then the nigella seeds. Once the seeds start sputtering and the cumin turns golden add the onions and fry. Once the onion changes colour add the ginger garlic paste and cook till the raw smell goes away.
  3. Add the tinned tomato, cover and let it cook for 5-8 minutes. Once it has all come together and cooked down add the salt, turmeric, chili and coriander powder as well as the tomato ketchup and cook for 2 minutes.
  4. Add the chopped vegetables and fry for 2-3 minutes and then add 1 cup of water. Cover and let it cook for 5-6 minutes. Do not overcook the vegetables.
  5. Add the paneer, kasuri methi and garam masala and combine. Simmer for another 5 minutes and take it off the heat. Check for seasoning before garnishing with fresh coriander.
    dinner ideas for two, mixed vegetable curry recipe, what to cook for dinner
  6. Serve hot with some healthy Kale Pulao like I have done or serve with Rotis/ brown rice.
    dinner ideas for two, quick and easy meals, healthy vegetarian recipes
Recipe Notes

*If you do not have a tinned tomatoes then use 4 big tomatoes. Make a puree and add a tspn of tomato paste to it.

 

Have you had the experience of wanting to make something Desi but having none of the required tasty vegetables? What kitchen experiments have you come up with using non-Desi veggies to make familiar tasting food?

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1 Comment

  1. saroja aunt. 2 years ago

    greate Meghna.Ilike your Meghnas .I liked your idea. Best of luck.Saroja aunt

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