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.