Comforting vegie stew

Photographer: Steve Brown

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

More weights & measures

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

Stay Awake

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 342 cal

Kilojoules 1431 kJ

Protein 19 g

Total fat 7.3 g

Saturated fat 1 g

Carbohydrates 41 g

Sugar 17 g

Dietary fibre 15 g

Sodium N/S

Calcium 175 mg

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.