Adapted from the Moosewood Lo-Fat Cookbook, a great bean and veggie dish that
can be served as a stew with cornbread, or over rice for a twist on
the classic beans and rice.

2 c chopped onions
1 tab minced garlic 
3 tsp olive oil
1 c chopped carrots
3/4 c chopped celery
1 c chopped bell peppers (red, yellow or green or mixed)
1 1/2 tsp dried oregano
1 1/2 tsp dried basil
1 1/2 tsp dried marjoram
1/4 tsp dried thyme
pinch or more of ground cayenne pepper
1 28oz canned tomatoes (if whole, chop coarsely or crushed)
1 15 oz can kidney beans
2 tab dijon mustard
2 tab brown sugar
1 tab worcheshire sauce
opt: 1 c fresh or frozen okra
s&p to taste

Combine onions, garlic and olive oil in a large saucepan or soup pot.
Cover and cook on medium high for about 8 minutes, stirring
frequently, until onions are soft.  (You may have to add a few tab's
of water to keep the onions from sticking and burning.)  Add the
carrots, celery, peppers, and spices.  Cover and cook for another 8-10
minutes, until veggies are soft.  Stir frequently to keep from
sticking.  Add tomatos, beans, mustard, brown sugar and worcheshire
sauce (and okra, if using.)  Simmer gently, 15-20 minutes until
veggies are very soft and mixture has thickened slightly.  Season with
s&p and additional cayeene if desired.

NOTES: Great served over brown rice.