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Ingredients
- 150g onion, finely chopped
- 2 tbsp olive oil
- 100g red pepper, deseeded and finely chopped
- 2 tsp caraway seeds
- 1 tsp cumin seeds
- 400g firm tofu, drained well, finely crumbled
- 2 tsp sweet smoked paprika
- 2 tbsp H&B tomato puree
- 1 tbsp balsamic vinegar
- 200g cooked Puy lentils
- 100g spinach
- 1 x 400g can red kidney beans
- 50g Naturya cacao
- 40g jalapenos, finely chopped
- 100g natural yoghurt
For the pickled red onion
- 1 red onion, thinly sliced into rings
- 3 tbsp H&B apple cider vinegar
- Pinch of salt
| Per | 100g | Serving (410g) |
|---|---|---|
| Energy (Kj) | 525 kJ | 2153 kJ |
| Energy (kcal) | 126 kcal | 515 kcal |
| Fat | 5g | 21g |
| of which saturates | 0.9g | 3.6g |
| Carbohydrates | 8.7g | 36g |
| of which sugars | 1.8g | 7.4g |
| Fibre | 4.7g | 19g |
| Protein | 9.1g | 37g |
| Salt | 0.14g | 0.58g |
Step 1
Cook the onion with the olive oil in a heavy-bottomed pan over low–medium heat for ten minutes until lightly browned. Add the red pepper and cook for another three minutes, then add the caraway and cumin seeds and stir through the vegetables
Step 2
Add the tofu, sweet paprika and plenty of seasoning. Stir for three to four minutes until the tofu is coated in the spices
Step 3
Add the tomato purée, vinegar, lentils, spinach and beans with their liquid to the pan. Fill up half the can with water and add to the pan. Stir and let it simmer very gently over a low heat for ten minutes
Step 4
Add the cacao and stir until it combines into the sauce. Marble the natural yoghurt through the stew to break up the rich colour and top with chopped jalapeños
Step 5
For the picked red onion: put the sliced red onion in a sieve and pour over a kettle of just boiled water. Drain and tip into a bowl. Then, pour over vinegar, season with salt and leave to stand until ready to serve
Step 6
You can serve this with proper toasted sourdough bread for extra gut health benefits
