Dit is rustieke, hartlike en lekker en baie gesond. If you dont eat soya just omit and use less liquid, there is protein in the kidney beans. Serve with tacos or brown rice.

Bestanddele dien 4

een groot ui, diced

'n groot wortel, diced

'n stok van seldery, diced

4 knoffelhuisies, gemaalde

'n teelepel gedroogde oregano

2 teelepels gedroogde gekneus brandrissies (as jy dit wil pittige!)

groente-olie

sout en peper

2 eetlepels donker sojasous

a teaspoon of Marmite (opsionele)

2 eetlepels tamatiepuree

60g (2 gram) van verkoelde sojamaalvleis

a tablespoon of smoked paprika

'n 400g (14 gram) kan van tamaties

'n 400g (14 gram) kan van nierbone (netto gewig 240g of 8 en 1/2 gram)

Metode

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 te 15 minutes or until the onion has softened

Voeg 2 teelepels (of minder, this is quite spicy!) gedroogde brandrissies, and the oregano

Voeg 100ml (3 en 'n 1/2 vloeistof gram) water, bring to the boil and simmer with the lid on for 10 minute

Add the tin of tomatoes, sojasous, 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