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.

Složení slouží 4

jedna velká cibule, diced

a large carrot, diced

hůl celeru, diced

4 stroužky česneku, sekaný

lžička sušeného oregana

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

rostlinný olej

sůl a pepř

2 tablespoons of dark soy sauce

a teaspoon of Marmite (volitelný)

2 lžíce rajského protlaku

60g (2 oz) of chilled soya mince

a tablespoon of smoked paprika

400g (14 oz) může z rajčat

400g (14 oz) plechovka fazole (net weight 240g or 8 a 1/2 oz)

Metoda

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

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

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

Add 100ml (3 a 1/2 dutých uncí) vody, bring to the boil and simmer with the lid on for 10 zápis

Add the tin of tomatoes, sojová omáčka, 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