Hii ni sufuria sahani moja kamili ya nguvu ladha ladha Mediterranean na maharage kwa protini na kura ya mboga. Kuongeza pilipili nyekundu 10 dakika kabla ya mwisho kwa uhaba aliongeza na texture. Serve with brown rice, viazi au mkate crusty.

Viungo mtumishi 4

kitunguu kubwa, diced

Splash ya mafuta

moja kubwa au mbili karoti ndogo, scrubbed na diced

2 vijiti wa celery, kung'olewa

4 karafuu ya vitunguu, kusaga

kijiko cha oregano kavu

kijiko cha pilipili kavu (or to taste)

chumvi

pilipili

2 bay majani

2 Vijiko ya nyanya puree

2 makopo (400g, 14 oz)of tomatoes

a can (400g 14 oz), 240g mchanga) ya maharagwe borlotti, mchanga na kuoshwa

2 kubwa nyekundu pilipili, cored na kukatwa katika moja ya mraba inch

wachache wa mizaituni nyeusi

2 Vijiko ya Capers (drained)

Method

Sweat the onion in a splash of olive oil in a large pan with a sprinkling of salt for 5 minutes

Add the carrot and celery, some black pepper, the oregano and chilli flakes, sweat for a further 10 minutes stirring occasionally

Add some water to just cover the vegetables, add the bay leaves and bring to the boil, simmer for about 10 minutes until the carrots have softened

Add the tinned tomatoes and the tomato puree, stir, bring back to the boil, reduce to a simmer and cook for another 20 to 30 minutes adding the chopped peppers 10 minutes before the end (or earlier if you prefer them softer)

Add the beans 10 minutes before the end and stir the olives and capers in just before serving