1 tablespoon olive oil
1 medium onion, peeled and diced
1/2 cup diced carrots
1 cup trimmed and diced mushrooms
1/4 teaspoon ground cumin
1/4 teaspoon paprika
3 cups canned black beans, drained and rinsed
1 cup prepared tomato sauce
2 tablespoons red-wine vinegar
1 teaspoon Dijon mustard
1 teaspoon maple syrup
Salt and pepper, to taste
6 whole-wheat hamburger buns
1/2 cup shredded cheddar or jack cheese

In a large frying pan over medium heat, heat the olive oil. Add the onion and carrots and saute until they begin to soften, for about 5 minutes. Add the mushrooms, cumin and paprika. Stir everything together and allow mushrooms to soften, for 2 to 3 minutes.

Add the beans, tomato sauce, vinegar, mustard and syrup; allow to simmer and thicken for about 15 minutes. Taste and add salt and pepper if desired.

Toast the hamburger buns (to make Joes a bit less sloppy). Spoon a generous amount of bean mixture onto bottom half of each bun and sprinkle with a good pinch of the shredded cheese. Put bun halves together and serve.

Makes 6 servings.

— Recipe from "How to Feed a Family," by Laura Keogh and Ceri Marsh (Random House, $27.95).