Ingredients

•1 sweet yellow onion, chopped

•1 green bell pepper, diced

     •Or frozen pepper and onion blend, 12 oz size.

•1/3 cup of water

•1-15 oz can of no or low sodium black beans (can substitute pinto or kidney).  

     •Or soak ½ cup dry beans the night before and simmer for 1 ½ hours or until beans are soft.

•8 oz can no or low sodium tomato sauce

•1/3 cup quick-cooking oatmeal (do not cook, put in dry)

•1 TBSN low sodium soy sauce

•½ TBSN prepared mustard of your choice (ie: Dijon, Honey-Mustard, Stone-ground)

•If need to sweeten, try 1 tsp of honey or pure maple syrup (not pancake syrup)

•1 tsp chili powder

•Ezekiel or other whole grain bread, 1 slice per person, serve open faced.

Directions

•Place chopped onion and pepper in a saucepan with the water.  

•Cook, stirring frequently, until veggies soften, about 5 or so minutes.

•Meanwhile, mash beans with a potato masher.  Do not put in blender as you want them a little chunky and not smooth.  

•Add mashed beans and all other ingredients to pot with onion and pepper, except for the buns.  

•Cook over low heat until all is heated through, about 5 minutes or so.

•Can be served open face on a slice of Ezekiel or other whole grain or sprouted grain bread, with a choice of condiments.  

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