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.

উপকরণ 'র 4

one large onion, diced

a large carrot, diced

সেলারি লাঠি, diced

4 রসুন লবঙ্গ, কিমা

a teaspoon of dried oregano

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

উদ্ভিজ্জ তেল

লবণ এবং মরিচ

2 tablespoons of dark soy sauce

a teaspoon of Marmite (ঐচ্ছিক)

2 টমেটো আঁচলা এর tablespoons

60ছ (2 আউন্স) of chilled soya mince

a tablespoon of smoked paprika

একটি 400g (14 আউন্স) can of tomatoes

একটি 400g (14 আউন্স) can of kidney beans (net weight 240g or 8 এবং 1/2 আউন্স)

পদ্ধতি

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 থেকে 15 minutes or until the onion has softened

যোগ কর 2 লটারি (or less, this is quite spicy!) of dried chillies, and the oregano

Add 100ml (3 এবং একটি 1/2 তরল আউন্স) পানি, bring to the boil and simmer with the lid on for 10 মিনিট

Add the tin of tomatoes, সয়াসস, 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