Versatile Vegetarian “Slop”


  • 1 medium red onion, diced (1 to 1 ½ cup diced)
  • 1 medium green bell pepper, diced (about 1 cup diced)
  • 1 medium yellow bell pepper, diced (about 1 cup diced)
  • 1 (15 oz) can black beans
  • 1 (15 oz) can pinto beans
  • 1 (15 oz) can diced tomatoes or about 2 cups diced fresh tomatoes
  • 1 ½ cups (12 oz) tomato sauce
  • 1-2 tablespoons taco seasoning
  • Optional: 1/8 tsp ground cayenne pepper
  • 1 T chopped fresh cilantro for garnishing


  1. Spray a large skillet with cooking spray. Heat over medium heat.
  2. While the skillet heats up, peel and dice the onion. Place in the skillet.
  3. While the onion begins to cook, wash the bell peppers under running water. Core and dice them, then add to the skillet.
  4. Cook the onion and peppers until fragrant and the onion becomes opaque, about 5-7 minutes. Stir occasionally with a wooden spoon.
  5. While the onion and peppers are cooking, open the cans of beans. Over the sink, pour the beans into a colander. Rinse the beans under running water.
  6. Add the beans, diced tomatoes, tomato sauce, taco seasoning, and cayenne pepper to the skillet. Stir to combine the ingredients. Reduce heat to medium low. Cover and cook for 8-10 minutes, stirring occasionally.
  7. Remove from heat. Serve and enjoy!

Serving options:

  • Tacos
  • Over tortilla chips as nachos
  • Over roasted sweet potatoes or acorn squash
  • With scrambled eggs for breakfast

Nutritional Benefits:

Onion: phosphorus, magnesium, copper, vitamin C, vitamin B6, folate, thiamin, fiber

Tomato: vitamin C, potassium, copper, vitamin A

Bell peppers: vitamin C, vitamin B6, copper, vitamin K, thiamin, fiber

Beans: potassium, copper, iron, magnesium, phosphorus, zinc, vitamin B6, vitamin E, folate, thiamin, choline, fiber, protein


Published by Talia Follador

Registered Dietitian Nutritionist (RDN) with a passion for holistic health, intuitive eating, psychology, and cooking. Proud Penn State alumnus, spiritual explorer, nutrition geek, baseball junkie. I like to have my cake and eat it, too . :)

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