Este é rústico, saudable e delicioso e moi saudable. If you dont eat soya just omit and use less liquid, there is protein in the kidney beans. Serve with tacos or brown rice.

Ingredientes serve 4

unha cebola grande, en cubos

unha gran cenoria, en cubos

unha vara de apio, en cubos

4 dentes de allo, picada

a teaspoon of dried oregano

2 culleres de té de pimentões esmagados secos (se desexa picante!)

aceite vexetal

sal e pementa

2 culleres de sopa de salsa de soia escuro

a teaspoon of Marmite (opcional)

2 culleres de sopa de puré de tomate

60g (2 onzas) de arrefriados mince soia

a tablespoon of smoked paprika

a 400g (14 onzas) lata de tomates

a 400g (14 onzas) lata de feixón (240g de peso neto ou 8 e 1/2 onzas)

Método

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

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

Engadir 2 culleres de té (ou menos, this is quite spicy!) de pementos secos, and the oregano

Engadir 100 ml (3 e un 1/2 onzas fluídas) de auga, bring to the boil and simmer with the lid on for 10 minutos

Add the tin of tomatoes, salsa de soia, 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