✓ 2 tsp vegetable oil
✓ 2 medium onions, chopped
✓ 1 medium apple, cored and chopped
✓ 1 garlic clove, crushed
✓ 2 tbsp 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 frozen peas
✓ 2 tbsp fresh coriander, chopped (optional)
✓ 4 tbsp low-fat natural yoghurt, to serve
✓ 1 pinch ground black pepper
1. Heat the vegetable oil in a large saucepan. Add the onions, apple and garlic and cook, stirring, for 3-4 minutes. Stir in the curry paste and cook for a few seconds.
2. Add the carrot, pepper, tomatoes, cauliflower, chickpeas and stock. Simmer, partially covered, for 25-30 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.
3. Add the peas and coriander (if using) to the curry and heat for 2-3 minutes. Check the seasoning, adding a little ground black pepper if needed
4. Serve the vegetable curry on warmed plates, with the rice, topping each portion with 1 tbsp of low-fat yoghurt.