This is rustic, hearty and delicious and very healthy. If you dont eat soya just omit and use less liquid, there is protein in the kidney beans. Serve with tacos or brown rice.

Përbërësit shërben 4

one large onion, diced

a large carrot, diced

një shkop të selino, diced

4 karafil të hudhër, i grirë

një lugë çaji rigon të thata

2 teaspoons of dried crushed chillies (if you like it spicy!)

vaj vegjetal

kripë dhe piper

2 lugë salcë soje errët

a teaspoon of Marmite (fakultativ)

2 lugë pure domatesh

60g (2 ounces) of chilled soya mince

a tablespoon of smoked paprika

a 400g (14 ounces) mund të domate

a 400g (14 ounces) mund të fasulja (net weight 240g or 8 dhe 1/2 ounces)

Metodë

Sweat the onion, carrot, celery and garlic on a low heat in a lidded saucepan with some vegetable oil and salt stirring occasionally

Sweat for 10 në 15 minutes or until the onion has softened

Shto 2 teaspoons (or less, this is quite spicy!) of dried chillies, and the oregano

Add 100ml (3 dhe a 1/2 ounces lëng) of water, bring to the boil and simmer with the lid on for 10 minuta

Add the tin of tomatoes, soy sauce, tomato puree and paprika, stir and bring back to the boil. Stir in the soya mince and drained kidney beans

Simmer until the carrot have softened, stirring occasionally and adding more water if necessary