Vegetable Jalfrezi is a vibrant and flavorful dish that captures the essence of Indian cuisine. Originating in the Indian subcontinent, this delightful recipe is a favorite among vegetarians and curry lovers alike. The name “Jalfrezi” comes from the Urdu word “jālfrīz,” which means “to fry.” Traditionally, this dish was created to use up leftover vegetables and meat, but over time, it has evolved into a standalone vegetarian meal that is loved for its spicy and tangy flavors.
What makes Vegetable Jalfrezi so popular is its beautiful combination of fresh vegetables, spices, and a rich sauce. It’s not only delicious but also healthy, making it an excellent addition to any meal. This dish is perfect for family dinners, parties, or even a simple weeknight meal. Let’s dive into the details of how to prepare this amazing dish!
Ingredients
| Ingredient | Quantity |
|---|---|
| Mixed vegetables (bell peppers, carrots, peas, etc.) | 2 cups |
| Onion (sliced) | 1 medium |
| Tomato (chopped) | 1 large |
| Ginger-garlic paste | 1 tablespoon |
| Green chili (sliced) | 1 (adjust to taste) |
| Cooking oil | 2 tablespoons |
| Cumin seeds | 1 teaspoon |
| Turmeric powder | 1/2 teaspoon |
| Coriander powder | 1 teaspoon |
| Garam masala | 1 teaspoon |
| Salt | to taste |
| Lemon juice | 1 tablespoon |
| Fresh cilantro (for garnish) | 1 tablespoon (chopped) |
*Tips: You can substitute mixed vegetables with your favorites or whatever you have on hand. For a spicier kick, use more green chilies.*
Step-by-Step Instructions
- Prepare the ingredients: Wash and chop all the vegetables and set them aside.
- Heat the oil: In a large pan or skillet, heat the cooking oil over medium heat.
- Add cumin seeds: Once the oil is hot, add cumin seeds and let them splutter for about 30 seconds.
- Sauté onions: Add the sliced onion and sauté until it turns golden brown (about 5 minutes).
- Add ginger-garlic paste: Stir in the ginger-garlic paste and green chili; cook for another 2 minutes.
- Incorporate vegetables: Toss in the mixed vegetables and cook for 5-7 minutes, stirring occasionally.
- Add spices: Sprinkle in turmeric, coriander powder, and salt; mix well and cook for 2 minutes.
- Add tomatoes: Add the chopped tomato and cook until it softens (about 3-4 minutes).
- Finish with garam masala: Sprinkle garam masala and lemon juice; stir to combine and cook for another minute.
- Garnish and serve: Turn off the heat and garnish with fresh cilantro. Serve hot with rice or naan.
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
|---|---|---|
| Calories | 150 | 8% |
| Protein | 3g | 6% |
| Carbohydrates | 22g | 7% |
| Fats | 6g | 9% |
| Fiber | 5g | 20% |
| Vitamin A | 50% | 50% |
| Vitamin C | 25% | 25% |
Tips and Tricks
- Customize your veggies: Feel free to use any seasonal vegetables like zucchini or broccoli.
- Make it spicy: Adjust the number of green chilies based on your spice tolerance.
- Don’t overcook: Keep the vegetables crunchy for the best texture.
FAQs
What is Vegetable Jalfrezi?
Vegetable Jalfrezi is a spicy Indian stir-fry made with fresh vegetables, spices, and a tangy sauce.
Can I add meat to this recipe?
Yes, you can add chicken or tofu if you prefer a non-vegetarian option. Adjust cooking time based on the protein.
Is it necessary to use all the spices?
While each spice adds unique flavor, you can adjust based on your preference or what you have at home.
Can I prepare this dish in advance?
Absolutely! You can make it ahead of time and reheat it on the stove or microwave.
How can I make it less spicy?
Reduce the number of green chilies and omit any additional spicy seasonings.
What should I serve with Vegetable Jalfrezi?
It pairs well with rice, naan, or even quinoa for a healthy twist.
How long does it take to cook?
The preparation and cooking usually take about 30 minutes.
Can I freeze Vegetable Jalfrezi?
Yes, it freezes well! Just store it in an airtight container and reheat when needed.
What vegetables work best in Jalfrezi?
Bell peppers, carrots, peas, and cauliflower are great choices, but feel free to experiment!
Is Vegetable Jalfrezi healthy?
Yes! It’s packed with vegetables and low in calories, making it a nutritious option.
Can I use frozen vegetables?
Yes, frozen vegetables work fine; just add them directly into the recipe without thawing.
What is the origin of Jalfrezi?
It originated in India, traditionally made to use leftover ingredients, but has become a staple dish over time.
Enjoy making and sharing your delicious Vegetable Jalfrezi with friends and family!
