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.

Hozzávalók szolgálja 4

one large onion, diced

nagy sárgarépa, diced

egy bottal a zeller, diced

4 gerezd fokhagyma, darált

egy teáskanál szárított oregánó

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

növényi olaj

só és bors

2 evőkanál sötét szójaszósz

a teaspoon of Marmite (választható)

2 evőkanál paradicsompüré

60g (2 uncia) of chilled soya mince

a tablespoon of smoked paprika

a 400g (14 uncia) doboz paradicsom

a 400g (14 uncia) can of kidney beans (net weight 240g or 8 és 1/2 uncia)

Módszer

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 a 15 minutes or until the onion has softened

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

Add 100ml (3 és egy 1/2 folyadék uncia) víz, bring to the boil and simmer with the lid on for 10 jegyzőkönyv

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