2 cups beans of choice (Pinto, Black, Red) - soaked and cooked (1 cup dry)
OR . . . 1 can Low Sodium Red Kidney Beans and 1 can Low Sodium Black Beans (rinsed - liquid discarded)
1 cup cooked brown lentils
1 cup Textured Vegetable Protein (optional but gives a meaty texture)
1/2 Large Purple Onion chopped finely
2-3 cloves garlic, minced
1/2 cup fresh Cilantro
300-500ml (12-18oz) Passata/tomato sauce/tomato puree
1 can Chopped Tomatoes (no added salt)
1 Red Capsicum (bell pepper) chopped
¼ cup low sodium vegetable stock
SPICES TO TASTE: Choose your favorites and decide how hot you want it.
1-2 chopped fresh chili
1tsp chili flakes
2-3 Tbs chopped pickled jalapeños
1-2 tbs jalapeño brine
2 Tbs Southwest seasoning
Use one, two or all of the above. Definitely use the Southwest seasoning.
Cook onion, garlic and spices in a little veggie stock. Don't drown them.
Sauté for 5 minutes. If sticking to pan, add a little more stock to deglaze the pan.
Add all other ingredients except cilantro. (make sure your beans/lentils are pre-cooked or canned).
Simmer 30-60 mins. It tastes better the longer you cook it. Even better if you put it in the fridge overnight and have it the next day.
Taste and season as preferred (garlic salt and/or garlic pepper)
Just before serving, add fresh cilantro.
Serve on top of a baked potato or with brown rice or other whole grain.
Top with pico de gallo, chopped avocado, low salt Tajín and fresh lime juice.
This is for your tastebuds. Change it up as you like it. Leave ingredients out, or add new ones to suit your palate.
1 cup blackened frozen corn (Dry sauté frozen corn in a skillet for 5-10 mins till browned.)
½ pack of Soy Chorizo ( has a lot of fat, so go easy)
Sautéed cremini mushrooms
Did you make this dish? Did you love it? Or not? Send me an email and let me know.