Directions:
- Sprinkle soya sauce over tvp (mince or chunks) in a jug, adding a splash of wine if you fancy. Pour about 2 cups boiling water over the tvp and soak until soft.
- Chop onion and carrots and fry gently in olive oil with all the spices and garlic for about 5 minutes, covered, without browning.
- Add the rest of the ingredients including the soaking water/soya sauce from the tvp, adding enough water to cover.
- Cook for at least 30 minutes, stirring occasionally to stop the veggies sticking. When the potatoes are starting to break up and thicken the stew, it is ready. It can take up to an hour.
- Serve with steamed green spinach or cabbage.
- Ingredients are flexible and approximate so if you have slightly different quantities it still works.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 397.34 Kcal (1664 kJ) | ||
| Calories from fat | 12.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.4g | 2% | |
|---|---|---|---|
| Sodium | 132.64mg | 6% | |
| Potassium | 2291.94mg | 49% | |
| Total Carbs | 68.02g | 23% | |
| Sugars | 23.48g | 94% | |
| Dietary Fiber | 19.48g | 78% | |
| Protein | 33.04g | 66% | |
| Vitamin C | 48.3mg | 81% | |
| Vitamin A | 2mg | 65% | |
| Iron | 3.2mg | 18% | |
| Calcium | 259.5mg | 26% | |
| Amount Per 100 g | |||
| Calories | 85.83 Kcal (359 kJ) | ||
| Calories from fat | 2.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.3g | 2% | |
|---|---|---|---|
| Sodium | 28.65mg | 6% | |
| Potassium | 495.11mg | 49% | |
| Total Carbs | 14.69g | 23% | |
| Sugars | 5.07g | 94% | |
| Dietary Fiber | 4.21g | 78% | |
| Protein | 7.14g | 66% | |
| Vitamin C | 10.4mg | 81% | |
| Vitamin A | 0.4mg | 65% | |
| Iron | 0.7mg | 18% | |
| Calcium | 56.1mg | 26% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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