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.

מרכיבים משרת 4

one large onion, diced

גזר גדול, diced

מקל של סלרי, diced

4 שיני שום, טחון

כפית אורגנו מיובש

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

שמן צמחי

מלח ופלפל

2 כפות רוטב סויה כהה

a teaspoon of Marmite (לא חובה)

2 tablespoons of tomato puree

60g (2 גרם) of chilled soya mince

a tablespoon of smoked paprika

400 גרם (14 גרם) יכול עגבניות

400 גרם (14 גרם) קופסא שימורים של שעועית (net weight 240g or 8 ו - 1/2 גרם)

שיטה

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 אל 15 minutes or until the onion has softened

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

להוסיף 100 מיליליטר (3 ו 1/2 נוזל גרם) של מים, bring to the boil and simmer with the lid on for 10 דקות

Add the tin of tomatoes, רוֹטֶב סוֹיָה, 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