This great one pot meal was inspired by our friends Walt and Stephen. They were talking about quick meals they like to make and both mentioned mixing canned fire roasted tomatoes and black beans and eating it as is.  It sounded good, but I knew it could be better.  So, I added in some onions, garlic, wine and soy sauce.  Soy sauce is actually a very recent addition to the recipe. As good as it was before, I always thought it needed a little more depth of flavor, umami if you will. Soy sauce was just what it needed.  If you don’t have fire roasted tomatoes, a can of regular diced tomatoes works great too.  This recipe can be easily adjusted to your own personal tastes – if you want it hot, add cayenne, if you want more zing, try some oregano. This is great on it’s own, but works really well served over rice or quinoa too. You can put in into a wrap and have a quick meal to go.  Add a sprinkle of your favorite shredded vegan cheese on it.  Add in some frozen corn kernels (fire roasted for extra smokiness or regular). Add in frozen broccoli florets for even more fiber, vitamins and minerals. This recipe is wonderfully adaptable.

Prep Time: 5 minutes
Cooking Time: 10 minutes
Servings: 4-6



2 TBL olive oil
1 large yellow onion, diced
2 cloves of garlic, minced
½ cup red wine (optional)
1 Large can diced fire roasted tomatoes
2 15 oz cans black beans, drained and rinsed (3 cups if using fresh)
1 TBL soy sauce
Salt and Pepper to taste



1. Heat oil in a large saucepan over med-high heat

2. Add the onions and sauté until they are soft and started to turn color, about 6 minutes)

3. Add the garlic and sauté 30 seconds more, just until it starts to turn golden.

4. Add the wine if using and stir well to scrape up and browned bits on the bottom of the pan. Let simmer 1 minute.

5. Add the can of tomatoes and stir. Allow to simmer 2-3 minutes to reduce the amount of liquid a little bit. Stir in the beans and simmer until the beans are heated through.

6. Add salt and pepper as needed. If you want to give it some heat, toss in some cayenne or chili seasonings.

7. Ladle into bowls and serve.