Hii ni rustic, hearty na ladha na afya sana. If you dont eat soya just omit and use less liquid, there is protein in the kidney beans. Serve with tacos or brown rice.

Viungo mtumishi 4

moja kitunguu kubwa, diced

karoti kubwa, diced

fimbo ya celery, diced

4 karafuu ya vitunguu, kusaga

kijiko kavu oregano

2 chai ya kavu chillies aliwaangamiza (kama wewe kama hayo spicy!)

mafuta ya mboga

chumvi na pilipili

2 tablespoons ya giza mchuzi wa soya

a teaspoon of Marmite (hiari)

2 Vijiko ya nyanya puree

60g (2 ounces) ya chilled soya katakata

a tablespoon of smoked paprika

400g (14 ounces) siwezi nyanya

400g (14 ounces) unaweza wa maharage figo (wavu uzito 240g au 8 na 1/2 ounces)

Method

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 kwa 15 minutes or until the onion has softened

Kuongeza 2 vijiko (au chini ya, this is quite spicy!) ya chillies kavu, and the oregano

Kuongeza 100ml (3 na 1/2 ounces maji) ya maji, bring to the boil and simmer with the lid on for 10 dakika

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