Trio beans, organic beans — black, pinto , and kidney

3/4 cup quinoa

1 medium onion

3 cloves garlic

2 tsp olive oil

1/2 cup nature organic ketchup

1/4 cup chili power

2 tbs dried oregano

1 tbs garlic power (opt. minced)

1 cup water

1 cup frozen corn

1 tsp yellow mustard

1 tsp worcestershire sauce

1 1/2 tsp flax seed (opt)

1 1/2 tsp kosher salt

Cook the quinoa (follow directions) then set aside. Dice onions and garlic, heat oli med heat. Add onions, saute for 5-7 minutes until tender. Add garlic and cook 2 minutes until brown. Add spices and ketchup and cook for 1 minute. Add all other ingredients and add in the quinoa. Simmer 25 minutes.

Refrigerate leftovers for up to 3 days.

Can garnish with sour cream or Greek yogurt, or shredded cheese.