There is something so deeply comforting about Indian food. I think it must be all those warming spices, they hug you from the inside.
Of course, if you’re used to restaurant take-away Indian food, rich and thick with butter and cream then, well, of course it’s comforting- what about delicious creamy buttery sauce over rice isn’t comforting?! Add some chewy, buttery naan and it’s basically the food equivalent of valium- eat your troubles away! Everything is going to be okay all the time. (Until you wake up the next morning with a food hangover and think- whyyyyy did I eat the Family Combo for 6 all by myself, ugghhhhhh)
Well, that escalated quickly. I have certainly never done anything like that myself. Nope. Not ever.
Regardless, that’s beside the point, because deeply comforting Indian food doesn’t have to be ultra-rich take away. You can make it yourself at home, and you can make it pretty f*n healthy. Really healthy, actually.
I love this vegetable jalfrezi because not only is it really healthy, but it’s a great clean-out-the-fridge meal. Use any vegetables you have! Potatoes, squash, carrots, peppers, zucchini- whatever you have on hand. The vegetable proportions below are all rough guidelines based on my favourite combinations, but definitely feel free to play with the recipe. On any given night I have added everything from eggplant to kale to cauliflower. Just keep in mind that different vegetables will cook at different times- roast things like potatoes and carrots longer, and broccoli or eggplant a little shorter. If you’re adding kale or spinach or other leafy greens, add it at the very end right before you bake it and skip the roasting completely. Play with this one, is what I’m saying. Have fun.
So- easy, healthy, vegetarian- nay- vegan. We’re doing pretty well. I don’t think you have to feel much guilt about serving this atop some basmati rice but if you’re really on a health kick, use brown rice or skip the rice completely. I love to scoop up mouthfuls of this flavourful curry using fresh naan myself (carbs foreverrrrrr!)
If you’re a fan of quick, easy and really healthy Indian food at home, check out these links as well (clearly we love healthy Indian home cooking):
Quick and Easy No-Butter Butter Chicken
Chicken Curry with Tomatoes, Currants & Almonds
| Roasted Vegetable Jalfrezi | Print |
- 2 onions, chopped
- 4 cloves garlic, crushed
- 1 Tbsp fresh ginger, grated
- 1 head cauliflower, cored and cut into florets
- 2 carrots, cut into sticks
- 1 large crown broccoli, cut into florets
- 1 cup butternut squash, peeled and chopped
- 1 Tbsp grapeseed oil
- 1 Tbsp maple syrup
- Salt and pepper
- 1 large tin diced tomatoes
- 1-4 fresh red chilies (depending on how hot you like it...)
- 1 Tbsp cumin seeds
- ½ tsp ground turmeric
- 1 Tbsp Garam Masala
- 1 tsp kasuri methi (dried fenugreek leaves), optional
- 1 cup water or vegetable stock
- 1 lemon, cut into wedges
- 1 small bunch fresh cilantro
- Preheat oven to a 450 degree broil.
- Heat a glug of oil in a large pot and add onions, garlic and ginger. Cook over med-low heat, stirring occasionally, until the onions are translucent and the garlic and ginger smells have softened a bit, approximately 15 minutes.
- Add cumin seeds, turmeric, garam masala and kasuri methi and stir. Cook for 5 minutes over medium heat, stirring frequently to ensure the spices cook but do not burn.
- Whisk together grapeseed oil and maple syrup. Toss cauliflower, carrots and butternut in syrup mixture and season with salt and pepper. Spread vegetables on to a baking sheet in a single layer and broil in the oven for 20 minutes, tossing at the half way mark, 10 minutes in. The veggies should get a nice roasted colour, but will not cook through until soft. Add broccoli to the tray and broil for an additional 5 minutes. Remove from oven and place veggies in the onion/spice pot. Lower heat on oven to 375.
- Add diced tomatoes and 1 cup water or veggie stock. Pour into a large oven-safe casserole dish and bake at 375 for 20 minutes.
- Garnish with cilantro, lemon wedges and more chopped chilies (for those who like it hot). Serve with basmati rice. Optional extras when serving: naan, yogurt (to cool the spice).
Super delicious. Great recipe. Thanks for posting this…
Simon
Thanks, Simon! Can’t go wrong with healthy comfort food.