HELPFUL ITEMS

  • 2 Tbs. veg.oil
  • 1 large onion, chopped
  • 4 cloves garlic, minced
  • 3/4 lb. chopped tomatoes
  • 2-3 ears worth of corn kernels
  • 1 green pepper, diced
  • 1/2 lb. shell beans (yes, shelled)
  • 1 red pepper, diced
  • 1 zucchini, diced
  • 1 summer squash, diced
  • 1/2 tsp. dried oregano
  • 3 Tbs. chili powder
  • 1/4 tsp. cayenne
  • salt to taste
  • Accompaniments: optional MEAT (just kidding), rice…

 As usual, nothing here is set in stone. A variety of veggies is fun, but it works just as well with all the same squash, canned tomatoes, canned kidney or black beans….also, if you have fresh veggies – use them and make your own adjustments! Of course, fresh hot peppers are a great addition too.

NOW WHAT?

Heat oil in 4+ qt pot and sauté onion, garlic, and chili powder for 5 minutes. Add peppers and sauté another 5 minutes. Add squash and other spices; sauté 5 minutes. Add tomatoes, corn, and beans if fresh; cook 10 minutes. Stir in salt and canned beans if using; cook 5 minutes or until everything is the texture you’re looking for.

* this recipe has 0 cholesterol and no saturated fats!!!

2 Comments

  1. Lis

    Made this with blackeyed peas instead of beans and it was awesome!

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