½ cup uncooked quinoa, rinsed in a fine sieve
1 tablespoon extra-virgin olive oil or 3 tablespoons broth or water
1 medium onion, finely chopped
½ medium green bell pepper, finely diced
1½ cups cooked or one15- to 16-ounce can (drained and rinsed) pinto or red beans, coarsely mashed (or 1½ cups cooked)
15- to 16-ounce can tomato sauce or crushed tomatoes
1 medium tomato, finely diced
1 tablespoon reduced-sodium natural soy sauce or tamari, or to taste [substitute wheat-free tamari for gluten-free]
1 teaspoon agave nectar or maple syrup, or to taste
2 teaspoons good-quality chili powder, or more, to taste
1 teaspoon paprika
½ teaspoon dried oregano
6 whole grain rolls, English muffins, or mini-pitas [use gluten-free buns, if needed]