Animal Aid

• 1 tbsp / 15ml olive oil
• 1 medium onion, finely chopped
• 6 oz / 175g mixed vegetables, diced (eg. celery, peppers, sweet potato)
• 8 oz / 225g tin red kidney beans
• 1 clove garlic, crushed
• 2 tsp / 30ml chilli powder
• 10 oz / 275g chopped tinned tomatoes
• 1 tbsp / 15ml tomato purée
• ½ pt / 300ml vegetable stock
• 2 oz / 50g bulgar wheat
• 1 tbsp / 15ml chopped fresh basil/parsley (or 1½ tbsp if dried)
• 1 tbsp / 15ml shoyu, good quality soy sauce
• salt and pepper to taste

Method

1. Heat oil and gently fry the onion and vegetables until softened.
2. Add beans, garlic and spices and fry for 2 minutes.
3. Add tomatoes, tomato purée, stock and bulgar wheat. Simmer, partially covered, for 15-20 minutes until the liquid has reduced and thickened.
4. Stir in the shoyu and basil.
5. Check seasoning and serve.