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Comfort stew

Photographer: HFG staff

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Sometimes enjoying a good bowl of stew feels like giving yourself a big hug. Try this recipe next time you're in need of some comforting!

Serves: 2

Time to make: 40 mins

Hands-on time: 5 mins

Ingredients

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1 teaspoon oil
2 cloves garlic, roughly chopped
1 onion, roughly chopped
150g root veg (carrot, parsnip, potatoes), finely chopped or grated
1 teaspoon paprika
150g tofu, chopped into cubes
400g tin of beans (we used kidney beans)
400g tin of chopped tomatoes
30g (2 or 3 leaves) kale
a squeeze of lemon juice
ground black pepper

Instructions

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1 Warm a little oil in a pan over a low heat and cook the garlic and onion to soften.

2 Add the finely chopped or grated root veg, then stir in the paprika.

3 Next, add the tofu chunks and the kidney beans and pour over the chopped tomatoes.

4 Tear up some kale and drop it into the stew. Bring to the boil and then reduce to a simmer. Add a squeeze of lemon juice and some ground pepper to amplify the flavours and divide between two bowls to serve.

Nutrition Info (per serve)

Calories 342cal

Kilojoules 1431kJ

Protein 19g

Total fat 7.3g

–Saturated fat 1g

Carbohydrates 41g

–Sugars 17g

Dietary fibre 15g

sodium N/S

Calcium 175mg

iron N/S

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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