Irish Stew

1lb/450g smoked tofu
4floz/120ml soya sauce
2 tbsp rapeseed or other vegetable oil
14oz/400g onion, sliced
5oz/140g plain white fl our
2lb/900g root vegetables e.g. carrot, swede
1lb4oz/565g mushrooms, sliced
1lb/450g celery, sliced
3 pints/1.7L light vegetable stock
8oz/225g red lentils
fresh parsley, chopped small bunch
1oz/30g yeast extract
2 tsp mixed herbs
salt and pepper to taste

1. Crumble tofu and marinade in soya sauce for an hour.
2. Saute onion in oil until transparent. Add fl our, mix thoroughly and cook gently for two minutes.
3. Add remaining ingredients, mix well and bring to the boil. Cover and simmer for about 30 minutes or until vegetables are tender. Adjust seasoning to taste. Serve with baked potato and salad.

Alternative
For economy omit tofu and replace with 1 1/2 oz/45g (8oz/225g) dried soya mince, which should be rehydrated then marinaded in the soya sauce for an hour.
For a gluten- and wheat-free option use rice flour or any other gluten and wheat-free flour. Ensure soya sauce is gluten- and wheat-free.

Low-fat, contains gluten and wheat

Typical values per serving
Protein 14.8g, Fat 6.4g, Carbohydrate 35g, Energy 236 kcal, Fibre 5.5g, Saturated fat 0.6g, Calcium 341.8 mg, Iron 4.8 mg

Note. Calcium-set tofu was used in the above calculation.

Recipe serves 10 people

Code
oz = ounce
lb = pound
g = gram
kg = kilogram
tsp = teaspoon
dssp = dessert spoon
tbsp = table spoon
fl oz = fluid ounce
ml = millilitre
L = litre