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

Dr Rupy's meatless red bean super stew

Name: Dr Rupy's meatless red bean super stew
Cook time: 30 mins
Total time: 30 mins
Yield: 4
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; 1 red onion, thinly sliced into rings; 3 tbsp H&B apple cider vinegar; Pinch of salt

30 mins

Beginner

With red pickled onions for good bacteria, this will be your new staple for the dark nights – exclusively created for H&B by Dr Rupy Aujla, TV’s favourite GP

It’s time to get ready for the stew season, and this is the mother of all stews. Packed with plants, it also has a dollop of yogurt to boost those friendly bacteria. For more ideas, discover Dr Rupy’s good gut guide.

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

Nutritional information

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

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Nutrition

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