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.

成份 供應 4

一個大洋蔥, 切丁

大蘿蔔, 切丁

芹菜一棒, 切丁

4 瓣大蒜, 肉末

幹牛至一茶匙

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

素油

鹽和胡椒

2 湯匙的黑醬油

a teaspoon of Marmite (可選的)

2 番茄醬的湯匙

60克 (2 盎司) of chilled soya mince

a tablespoon of smoked paprika

一個400克 (14 盎司) 可以的西紅柿

一個400克 (14 盎司) 可以的芸豆 (net weight 240g or 8 和 1/2 盎司)

方法

出汗洋蔥, carrot, celery and garlic on a low heat in a lidded saucepan with some vegetable oil and salt stirring occasionally

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

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

加入100ml (3 和 1/2 液量盎司) 水, bring to the boil and simmer with the lid on for 10 分鐘

Add the tin of tomatoes, 醬油, 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