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Paneer jalfrezi with brown rice in a lunch box

Paneer jalfrezi with cumin rice

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

Spice up your week with this satisfying, healthy, low-calorie veggie curry. It provides calcium, iron, vitamin C and fibre, along with three of your 5-a-day

  • Gluten-free
  • Healthy
  • Vegetarian
Nutrition: per serving
HighlightNutrientUnit
low inkcal483
fat13g
saturates6g
carbs68g
sugars14g
fibre8g
protein19g
salt0.2g
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Ingredients

  • 2 tsp cold-pressed rapeseed oil
  • 1 large and 1 medium onion , large one finely chopped and medium one cut into wedges
  • 2 large garlic cloves , chopped
  • 50g ginger , peeled and shredded
  • 2 tsp ground coriander
  • 2 tsp cumin seeds
  • 400g can chopped tomatoes
  • 1 tbsp vegetable bouillon powder
  • 135g paneer , chopped
  • 2 large peppers , seeded and chopped
  • 1 red or green chilli , deseeded and sliced
  • 25g coriander , chopped

For the rice

  • 260g brown basmati rice
  • 1 tsp cumin seeds

Method

  • STEP 1

    Heat 1 tsp oil a large non-stick frying pan and fry the chopped onions, garlic and half the ginger for 5 mins until softened. Add the ground coriander and cumin seeds and cook for 1 min more, then tip in the tomatoes, half a can of water and the bouillon. Blitz everything together with a stick blender until very smooth, then bring to a simmer. Cover and cook for 15 mins.

  • STEP 2

    Meanwhile, cook the rice and cumin seeds in a pan of boiling water for 25 mins, or until tender.

  • STEP 3

    Heat the remaining oil in a non-stick wok and fry the paneer until lightly coloured. Remove from the pan and set aside. Add the peppers, onion wedges and chilli to the pan and stir-fry until the veg is tender, but still retains some bite. Mix the stir-fried veg and paneer into the sauce with the chopped coriander, then serve with the rice. If you're following our Healthy Diet Plan, eat two portions of the curry and rice, then chill the rest for another day. Will keep for up to three days, covered, in the fridge. To serve on the second night, reheat the leftover portions in the microwave until piping hot.

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A star rating of 4.5 out of 5.10 ratings
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