This one came from the McDougall cookbook. Again, can't leave well enough alone; I added the oil.

Black Bean Sloppy Joes aka Bean Goop

Chop:

1/4 Cup onion
1 bell pepper
1-2 cloves garlic

Heat in pan either in olive oil, water, broth or some combination.

Mash with potato masher or fork, but not food processor:

1 15.5 Oz. Can Eden Organics or other no-salt-added Black (or pinto) Beans (drained and rinsed) (or prepared dried beans equivalent, 1 3/4 Cups)

Add beans to pan with:

Tomatos: fresh, canned or paste (if paste add liquid)
1/4 Cup Oatmeal
1 Tbsp Soy Sauce
1 Tbsp prepared mustard
1 Tsp honey
1+ Tbsp chili powder

Cook through and stir, at least five minutes.

Serve on rice, potatoes, bread or buns with condiments (onions, tomatoes, lettuce, pickles, mustard, ketchup).

Refrigerates and reheats well.

If you use a no-salt mustard like Westbrae's No Salt Added Stoneground and you use either ground chili or a salt-free chili powder blend, the only sodium left is in the Soy Sauce, which you can use a lower sodium version of. The major remaining sodium would then be in whatever buns you serve it on, and any condiments you add at the table.

In the pan:

On the plate, served on top of garlic bread:

This pictured version also includes sauteed mushrooms.

Created April 30, 2006
Updated 6 October 2013