2 cans black beans, rinsed 1.5 cups quick oats 1 red bell pepper, chopped. 1 carrot, chopped or grated. 1 small onion, minced 1 clove garlic, minced 1 tbsp braggs liquid aminos 1 tsp cumin 3 tbsp ketchup (opt) Black pepper, to taste Water for sautéing.

Pre-heat oven to 350F. In a medium pan, water saute the onions until translucent then add the garlic, pepper and carrot. Cook for about 5-6 minutes, until softened. In a large bowl, combine the black beans, oats and all seasonings. Add in the veggies that you sautéed and mash with a potato masher or fork until well combine but not mushy, If it isnt moist enough add water and if too moist add oats until it holds together. Spoon “dough” into a parchment paper lined loaf pan and bake for about 30 minutes, until it has developed a nice crust. I served with steamed yams and onions and tomato sauce. Enjoy!