Blog Post, Food Mosaics

“Vegetable Jalafrasi”

Please Share The Urban Herbivore

Vegetable Jalafrasi is a heartwarming delight. This is the dish that made me fall in love with Indian food. If you live with a carnivore they can add chicken.

1 Medium Yellow Onion – Chopped into chunks – Sauté with 2 Tbs. of Veggie Broth or water

1 Red Bell Pepper – Chopped into chunks

1 Green Bell Pepper – Chopped into chunks

1 Head of Cauliflower – Broken into small florets

1 ½ Cups of Carrots – Sliced into small pieces

1 Cup of Green Beans

1 Cup of Peas

1 Cup of frozen Corn

2 Tbs. of Ginger Root – Chopped up fine

2 Cloves of Garlic – Smashed and peeled

2 Tbs. Vegetable Broth or water


1 tsp. Cumin Seeds

2 tsp. Coriander Powder

2 tsp. Garam Masala

1 tsp. Red Chili Powder

½ tsp. of Salt

½ tsp. of Pepper

1 tsp. Kasuri Methi (dried fenugreek leaves)

1 Tbs. Corn Starch

2 Cups of Vegetable Broth

2 – 14.5 oz. Cans of Diced Tomatoes – Fire Roasted or Regular – Use 5 fresh medium tomatoes if they are in season.

1 – 14.5 oz. Can of Tomato Sauce


Stir the corn starch into the 2 cups of vegetable broth and set aside.

Blanch the Cauliflower, Carrots, and Green beans for about 5 minutes – drain- toss in the peas and corn, and set aside.

Sauté the onions in veggie broth until the edges are brown, then pour them into a large crockpot. Sauté the peppers also until the edges of beginning to brown and then add them to the crockpot as well.

Add a little more veggie broth to the pan toss in the ginger and the garlic cloves and sauté them. (I leave the garlic cloves smashed and peeled so I can fish them out later. If you love garlic just finely chop them and go for it. I like to freeze this dish and I find the garlic gets stronger once frozen so you doll it up as you like it. J)

Now pay attention because if you burn the ginger and garlic you will have to start over with them. Once they release their fragrance add the cumin seeds and toss them around, then add the tomatoes, the tomatoes sauce, the vegetable broth and the rest of the spices. Mix and heat through then add this spicy liquid mixture to the crockpot and add all the veggies. I cook mine on high for at least 6 hours.

Tips – measure out all of the spices and toss all of them together except for the Cumin Seeds

Serve over brown rice and enjoy the warm savory Jalafrasi. Add a Whole Wheat pita and it is soul food for the senses.


Please Share The Urban Herbivore

Tamara A. Rager



  • Sorry I have not been posting much lately. I hope you are doing well.

Big changes are going on around here and I have been so busy I’ve just had to stay off-line. This evening I made a quick meal with roasted corn, pinto beans, green pepper, red onion, tomatoes, spinach, lime juice, and avocado.
#wfpb #NoOil #NoSalt #NoSugar #healthyfood
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  • The organic yams 🍠 from Whole Foods have been absolutely delicious this season! Great addition to greens and mushroom stroganoff. Yummy! #yams #fallfood #wfpb
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