Essential Good Food

Ingredients

• 2 tablespoons olive or canola oil
• 1 large onion, chopped
• 1 clove garlic (optional), finely chopped
• 1 small carrot, grated
• 1/4 cup green pepper, chopped
• 1 bay leaf
• 1 teaspoon Oregano
• 1 teaspoon Basil
• 2 tablespoons Fresh parsley, chopped OR 1 TB dried parsley
• 1 teaspoon Cumin
• 1 teaspoon Chili powder or to taste
• 3 cups cooked pinto beans OR 2 (15 oz) canned pinto beans (reserve liquid)
• 1 cup bean cooking liquid
• 1 lb Frozen tofu, thawed, rinsed, squeezed dry, and finely crumbled
• 3-1/2 cups crushed tomatoes or 2 (15 oz) cans
• 1 teaspoon sea salt