Fat- and Sugar-Free Muffins

INGREDIENTS:

2 c Onion; chopped
1 tb Minced garlic
2 ts Olive oil
1 c Chopped carrots
1 c Chopped celery
1 c Bell peppers; chopped,
-assorted
1 ts Dried oregano
1/4 ts Dried thyme
1 ts Dried basil
1 ts Dried marjoram
1 pn Cayenne; or to taste
3 c Canned tomatoes; (28 oz can-
-cut up)
1 1/2 c Canned kidney beans; (15oz
-can - drained)
1 tb Dijon mustard
1 tb Brown sugar
1 c Okra; frozen, sliced
-(optional)
Salt and pepper; to taste
Fresh parsley; or
Minced scallions; chopped

Combine the onions, garlic, and olive oil in a soup pot. Cover and saute on medium heat for about 8 minutes, stirring occasionally, until the onions are softened. Add the carrots, celery, bell peppers, oregano, thyme, basil, marjoram, and cayenne . Cover and cook for another 5 to 10 minutes, stirring to prevent sticking. When the vegetables are just tender, stir in the tomatoes, kidney beans, mustard, brown sugar and okra, if desired. Simmer gently for 5 to 10 minutes. Add salt and pepper to taste and serve topped with parsley or scallions.

Notes:

1. Serve these beans on rice (maybe topped with salsa) or in bowls as a stew.

2. The flavors blend better if you simmer longer at the end.

3. Try it hotter if you wish -
I added 1/4 teaspoon cayenne (instead of a pinch) and a pinch of crushed red pepper.