Vegetarian bean dish perfect for days the cook isn't too organized

This spicy vegetarian recipe is great for those rushed days when you're not very organized and are wondering what to make for supper as you drive home from work.

When you have more time, plan ahead and soak some beans instead of using canned.

Easy Black Beans

If you family doesn't like heat, leave out the chipotle pepper.

5 ml (1 tsp) vegetable oil

1 small onion, chopped

1 can (540 ml/19 oz) black beans, drained and rinsed (about 500 ml/2 cups)

375 ml (1 1/2 cups) water

125 ml ( 1/2 cup) tomato paste

1 chipotle pepper in adobo sauce

1 bay leaf

5 ml (1 tsp) ground cumin

30 ml (2 tbsp) chopped fresh cilantro (optional)

In a large skillet, heat oil over medium heat. Saute onion until softened, about 5 minutes. Stir in beans, water, tomato paste, chipotle pepper, bay leaf and cumin; bring to a boil. Reduce heat and simmer for 15 minutes or until slightly thickened. Discard chipotle and bay leaf. (If you leave the chipotle in, the dish will be too spicy.)

Ladle into bowls and garnish with cilantro, if desired.

Makes 4 servings.

Nutritional information per serving: 145 calories, 2 g fat, 9 g protein, 26 g carbohydrates, 412 mg sodium, 9 g fibre.

Source: Dietitians of Canada "Simply Great Food" (Robert Rose).