这是质朴, 丰盛又美味，非常健康. If you dont eat soya just omit and use less liquid, there is protein in the kidney beans. Serve with tacos or brown rice.

成份 服务 4

一个大洋葱, 切丁

大萝卜, 切丁

芹菜棒, 切丁

4 蒜瓣, 肉末

一茶匙干牛至

2 干燥后粉碎辣椒茶匙 (如果你喜欢它辣!)

素油

盐和胡椒

2 黑酱油汤匙

a teaspoon of Marmite (可选)

2 番茄酱的汤匙

60克 (2 盎司) 冷冻大豆切末

a tablespoon of smoked paprika

一个400克 (14 盎司) 可以的西红柿

一个400克 (14 盎司) 可以的芸豆 (净重240克或 8 和 1/2 盎司)

方法

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 至 15 minutes or until the onion has softened

加入 2 茶匙 (以下, this is quite spicy!) 干辣椒, and the oregano

加入100ml (3 和一个 1/2 液体盎司) 水, bring to the boil and simmer with the lid on for 10 分钟

Add the tin of tomatoes, 酱油, 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