Smoky BBQ Bean and Tofu Stew

Servings: Serves: 4

Nutritional Information:

Per serving (489g)

Calories 506, Fat 13g, Saturates 1.7g, Carbohydrate 76g, Sugars 19g, Fibre 17g, Protein 29g, Salt 3.4g


Ingredients

Method

1

MINUTES 1-30 Preheat the oven to 200°C/400°F/Gas 6. Use the rice flour to coat the tofu cubes, before placing them onto an oven tray and drizzling with 1 tablespoon of the vegetable oil. Bake for 20-25 minutes until the tofu turns golden brown.

2

MINUTES 31-50 Heat the remaining tablespoon of oil in a large saucepan over a medium heat; add the onions, garlic and red pepper, and fry for 2-3 minutes. Then add the paprika, cumin and chilli flakes, and cook for a further 2-3 minutes. Add the Worcester sauce, liquid smoke, maple syrup, sugar, chopped tomatoes, vegetable stock, tomato purée, cannellini beans and kidney beans. Allow to simmer for 10 minutes.

3

MINUTES 51-60 3 Remove the tofu from the oven, add it to the saucepan and allow it to simmer for a final 5-10 minutes until the stew has thickened.

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