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Sirtfood Tuscan Bean Stew

This Sirtfood Tuscan Bean Stew is the perfectly balanced bowl, it will keep you feeling energised whatever the weather!

Serves 1

1 tbsp extra virgin olive oil
50g red onion, finely chopped
30g carrot, peeled and finely chopped
30g celery, trimmed and finely chopped
1 garlic clove, finely chopped
½ bird’s eye chilli, finely chopped (optional)
1 tsp herbes de Provence
200ml vegetable stock
1 x 400g tin chopped Italian tomatoes
1 tsp tomato purée
200g tinned mixed beans
50g kale, roughly chopped
1 tbsp roughly chopped parsley
40g buckwheat

Place the oil in a medium saucepan over a low–medium heat and gently fry the onion, carrot, celery, garlic, chilli, if using, and herbs, until the onion is soft but not coloured.

Add the stock, tomatoes and tomato purée and bring to the boil. Add the beans and simmer for 30 minutes.

Add the kale and cook for another 5–10 minutes, until tender, then add the parsley.

Meanwhile, cook the buckwheat according to the packet instructions, drain and then serve with the stew.

Extract from The Sirtfood Diet by Aidan Goggins and Glen Matten, published by Yellow Kite, £9.99